NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Potassium

Mineral ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

Crucial electrolyte for heart rhythm, muscle contraction, nerve signaling, and blood pressure regulation. Most people don't get enough from diet alone.

Evidence tier
Strong
Indexed sources
19 1997–2025
Interactions
0
Cost / month
$2.40 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Potassium is a mineral most often used for blood pressure regulation, heart rhythm, muscle function. NutriStack rates the overall evidence as strong. A typical adult dose is 99–500 mg supplemental (2,600 mg women / 3,400 mg men total daily need per 2019 NASEM, mostly from food), commonly taken as potassium citrate or gluconate. This profile indexes 19 sources.

What it's good for
  • Blood pressure regulation3,4
  • Heart rhythm2
  • Muscle function11
  • Nerve signaling
  • Electrolyte balance
What to watch for
  • GI upset
  • Hyperkalemia risk (dangerous at high doses)
  • Kidney disease2,13
  • ACE inhibitors2,5
  • Potassium-sparing diuretics19,1

The bottom line

Evidence rating strong. Most-documented uses: blood pressure regulation, heart rhythm, muscle function. 19 sources indexed (1997–2025), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

Primary intracellular cation maintaining cell membrane potential via Na+/K+-ATPase pump. Essential for cardiac myocyte depolarization/repolarization, skeletal muscle contraction, nerve impulse conduction, and renal sodium excretion (lowering blood pressure).16

Class
Essential Mineral
Found in food
Bananas, Sweet potatoes, Avocado
Low-status signs
Muscle cramps, Weakness
Absorption
Water-soluble; take with food
Dosing

Dosing & protocol.

Common range
99–500 mg supplemental (2,600 mg women / 3,400 mg men total daily need per 2019 NASEM, mostly from food)
Recommended form
Potassium citrate or gluconate

Supplements limited to 99mg per capsule by FDA; get most from food4,9

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Potassium Citrate / Gluconate.

BudgetBest value
$2.40 /mo
$0.08 per dose
Mid
$4.50 /mo
$0.15 per dose
Premium
$8.40 /mo
$0.28 per dose

Assumes a low-dose OTC daily serving, not prescription-strength potassium replacement. Per-tablet pricing understates the cost of clinically meaningful repletion when larger doses are needed. Updated 2026-04-02.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

1,000 mg potassium
About 1 large baked potato plus 1 cup white beans

Food should provide most daily potassium because supplements are intentionally low-dose.

3,400 mg potassium
About 1 baked potato plus 1 cup beans plus 1 cup yogurt plus 1 banana plus 1 cup cooked spinach

This is near the adult male daily target and shows why food matters most.

Safety

Full safety detail.

Side effects

  • GI upset
  • Hyperkalemia risk (dangerous at high doses)

Contraindications

  • Kidney disease2,13
  • ACE inhibitors2,5
  • Potassium-sparing diuretics19,1
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

17

Randomized controlled trials

1

Reviews & position papers

1
  • 19HyperkalemiaPMIDViera AJ, Wouk N · Am Fam Physician · 2015

    Hyperkalemia manifests in cardiovascular, neuromuscular, and GI symptoms; risk greatest with renal impairment or concurrent use of potassium-sparing medications

FAQ

Common questions.

Quick answers about Potassium, drawn from the data on this page.

What is Potassium?

Crucial electrolyte for heart rhythm, muscle contraction, nerve signaling, and blood pressure regulation. Most people don't get enough from diet alone.

What is Potassium used for?

Commonly cited benefits of Potassium include: Blood pressure regulation; Heart rhythm; Muscle function; Nerve signaling; Electrolyte balance. NutriStack rates the overall evidence as strong.

What is a typical dose of Potassium?

A typical adult dose of Potassium is 99–500 mg supplemental (2,600 mg women / 3,400 mg men total daily need per 2019 NASEM, mostly from food). The commonly recommended form is Potassium citrate or gluconate. These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Potassium?

Reported side effects include gi upset, hyperkalemia risk (dangerous at high doses). This is educational information; check with a healthcare professional before use.

How strong is the evidence for Potassium?

NutriStack rates this as Strong, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Use this with your stack

Potassium in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

Download on the App Store → Read the methodology

NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.