Potassium is an essential mineral and electrolyte that plays a crucial role in maintaining fluid balance, nerve signals, and muscle contractions. Naturally found in a variety of foods, including bananas, oranges, potatoes, and spinach, it is vital for overall health. Potassium is best known for its ability to help regulate blood pressure, as it assists in countering the effects of sodium. Numerous studies indicate that adequate potassium intake is linked to reduced risk of hypertension and, by e

How many studies on Potassium are available?

NutriVouch references 490 human studies on Potassium, all peer-reviewed and indexed on PubMed.

Is Potassium effective for Heart Health?

For Heart Health, Potassium has an effectiveness score of 6/10 — moderate evidence — works in some populations. Based on 19 relevant studies.

Is Potassium effective for Exercise Performance?

For Exercise Performance, Potassium has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 17 relevant studies.

Is Potassium effective for Circulation?

For Circulation, Potassium has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 18 relevant studies.

Is Potassium effective for Bone Health?

For Bone Health, Potassium has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 21 relevant studies.

Is Potassium effective for Endurance?

For Endurance, Potassium has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 16 relevant studies.

Confidence level

Strong evidence

490 studies

Potassium

Absorption

✦Can be taken with or without food. No significant absorption interactions known.

Daily Dose

⚖

Common dose: Typically supplemented in doses of 100-200 mg per day.

RDA: No official RDA established, but AI for adults is 2,600-3,400 mg depending on age and sex.

Upper limit: Not established.

Best form: Potassium citrate and potassium gluconate.

Timing: With or after meals to reduce gastrointestinal discomfort.

Supplementation should be approached with caution, especially in individuals with kidney issues or those taking certain medications. Consult a healthcare provider before starting supplementation.

Effects

❤ Heart Health

6.019 studies›

🏃 Exercise Performance

Food Sources

Bananas358mg per 100g
Potatoes (baked with skin)425mg per 100g
Spinach (cooked)558mg per 100g
Sweet potatoes337mg per 100g
Avocados485mg per 100g