Potassium

Description

Potassium is one of the most abundant minerals in the body, acting as a vital electrolyte that works in conjunction with sodium and chloride to regulate fluid balance both inside and outside cells. This delicate balance is fundamental for various physiological processes, including nutrient transport, nerve signal transmission, and waste removal. Beyond fluid regulation, potassium is indispensable for proper nerve communication and muscle contraction. It facilitates the electrical impulses that allow muscles, including the heart, to function correctly. Adequate potassium intake is therefore critical for maintaining a regular heartbeat and supporting overall cardiovascular health. Furthermore, potassium contributes significantly to maintaining healthy blood pressure levels by counteracting the effects of sodium and promoting the excretion of excess sodium through urine. It also plays a role in bone health and may help reduce the risk of kidney stones. Maintaining optimal potassium levels is vital for preventing fatigue, muscle weakness, and more severe conditions.

Sources
BananasOrangesAvocadosSpinachPotatoes (especially sweet potatoes)TomatoesBeans (e.g., black beans, lentils)Dairy products (milk, yogurt)Meat and poultryFish (e.g., salmon, tuna)
Cheapest Potassium supplements
Discover the most affordable Potassium mineral supplements to support your Heart Health, Energy, Bone Health, Fitness, Cardiovascular Support, and Muscle Gain goals.
Best Potassium supplements
Discover the best potassium supplements to support your heart health, energy, bone strength, fitness, cardiovascular function, and muscle gain goals.
Value Potassium supplements
Compare the best potassium supplements to support your heart health, energy, and overall fitness goals.
Timing & Intake
AnytimeWith food
Potassium supplements are generally best taken with food to minimize potential stomach upset.
Daily Intake
RDA (Men)4700 mg
RDA (Women)4700 mg
RDI4700 mg
Optimal Dosage
Minimum3000 mg
Maximum5000 mg
Safety & Toxicity
Toxicity Threshold18000 mg
Toxicity EffectCardiac arrhythmia, muscle weakness
Goals
Cardiovascular Support
Cardiovascular Support
Impact
Highest effect
Typical dose:99–495 mg
Potassium's role in counteracting sodium and maintaining cellular electrical gradients is fundamental to cardiovascular health. Its direct and clinically proven impact on blood pressure and heart function justifies a top-tier, foundational priority, not a zero-level priority.
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Energy
Energy
Impact
High effect
Typical dose:99–200 mg
Potassium works with sodium to maintain the electrochemical gradient across cell membranes, which is necessary for nerve impulses and muscle function. An imbalance or deficiency can lead to muscle weakness, cramping, and a general feeling of fatigue, especially after exertion or dehydration.
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Bone Health
Bone Health
Impact
Moderate effect
Typical dose:99–1000 mg
The role of potassium in mitigating acid load to spare skeletal calcium is a well-supported mechanism for preserving bone mineral density. A priority of 0 is inappropriate. A priority of 68 correctly positions it as an important supportive mineral.
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Muscle Gain
Muscle Gain
Impact
Moderate effect
Typical dose:99–400 mg
As a key electrolyte, potassium is critical for nerve impulse transmission and muscle function. Sweat loss during intense exercise can deplete levels, impairing performance and recovery. Ensuring adequate intake prevents it from becoming a limiting factor in training quality.
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Fitness
Fitness
Impact
Situational effect
Typical dose:99–400 mg
Potassium is lost through sweat alongside sodium and is critical for maintaining cellular fluid balance and proper nerve signaling to muscles. Ensuring adequate intake helps prevent cramping and supports overall cardiovascular function during exercise.
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Product stats
Price per product
Average$45.58
Median$40.97
Price per serving
Average$1.43
Median$1.28
Price per 100 mg
Average$0.54
Median$0.49
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Potassium Citrate (120)90
Potassium citrate is a potassium salt derived from citric acid. It is highly bioavailable and particularly known for its ability to alkalinize urine, making it a common treatment for preventing the formation of certain types of kidney stones (e.g., calcium oxalate and uric acid stones). It also serves as an effective general potassium supplement.
Pros
  • Highly bioavailable and generally well-tolerated
  • Effective in preventing and treating certain kidney stones due to urinary alkalizing properties
  • May be less irritating to the stomach for some individuals compared to potassium chloride
Cons
  • Can be more expensive than potassium chloride
  • Still carries a risk of gastrointestinal discomfort (e.g., stomach upset, diarrhea) at high doses
Per product
Avg$36.43
Med$29.93
Per serving
Avg$1.11
Med$0.79
Per 10 mg
Avg$0.16
Med$0.11
Price distribution
Potassium Chloride (106)85
Potassium chloride is a mineral salt composed of potassium and chloride, both essential electrolytes. It is widely utilized to supplement potassium levels in the body and is a common ingredient in salt substitutes. It plays a critical role in maintaining fluid balance, nerve signal transmission, and muscle contractions, including those of the heart.
Pros
  • Highly bioavailable
  • Cost-effective and widely available
  • Effective for electrolyte repletion and general potassium supplementation
Cons
  • Can have a salty or metallic taste
  • Potential for gastrointestinal upset (nausea, diarrhea) at higher doses
  • High chloride intake might be a concern for some individuals
Per product
Avg$24.96
Med$20.89
Per serving
Avg$0.65
Med$0.58
Per 100 mg
Avg$0.64
Med$0.34
Price distribution
Potassium Bicarbonate (74)75
Potassium bicarbonate is a compound that combines potassium with bicarbonate. It serves as an effective source of potassium and also possesses strong alkalizing properties, making it useful in neutralizing stomach acid and correcting metabolic acidosis. It contributes to the body's acid-base balance.
Pros
  • Provides potassium effectively
  • Acts as an antacid, helping to neutralize stomach acid
  • Supports the body's acid-base balance
Cons
  • Can cause gastrointestinal discomfort such as bloating, gas, or belching due to the release of carbon dioxide in the stomach
  • Less commonly used for general potassium supplementation compared to chloride or citrate forms
Per product
Avg$24.30
Med$22.66
Per serving
Avg$0.64
Med$0.60
Per 100 mg
Avg$0.43
Med$0.26
Price distribution
Potassium Aspartate (46)80
Potassium aspartate is a compound where potassium is chelated or bound to aspartic acid, a non-essential amino acid. This chelated form is often promoted for potentially enhanced absorption and bioavailability compared to simpler salt forms. Aspartate itself plays a role in the body's energy metabolism.
Pros
  • May offer enhanced absorption and bioavailability due to the chelated form
  • Aspartate component might offer additional metabolic support
  • Generally well-tolerated by the gastrointestinal system
Cons
  • Typically more expensive than conventional potassium forms (e.g., chloride, citrate)
  • The extent of 'enhanced absorption' benefits can be a subject of scientific debate
  • Less extensively studied for broad applications compared to more common potassium salts
Per product
Avg$39.13
Med$27.73
Per serving
Avg$0.73
Med$0.62
Per 100 mg
Avg$0.73
Med$0.40
Price distribution
Potassium Phosphate (19)85
Potassium phosphate is a compound that simultaneously delivers both potassium and phosphate ions. Both minerals are critical electrolytes; potassium is vital for nerve and muscle function, while phosphate is crucial for energy storage (ATP), bone health, DNA synthesis, and cell membrane integrity. It's often used when deficiencies in both minerals are present.
Pros
  • Replenishes two essential minerals (potassium and phosphate) simultaneously
  • Crucial for energy metabolism and bone health due to phosphate content
  • Effective in addressing specific deficiencies involving both minerals
Cons
  • Phosphate content needs careful consideration, as excessive intake can lead to hyperphosphatemia, particularly in vulnerable individuals
  • Less common for general potassium supplementation unless phosphate repletion is also required
  • Can cause gastrointestinal side effects such as diarrhea if taken in high doses
Per product
Avg$32.25
Med$32.75
Per serving
Avg$0.73
Med$0.65
Per 100 mg
Avg$0.23
Med$0.20
Price distribution
Dipotassium Phosphate (16)85
Dipotassium phosphate is a potassium salt of phosphoric acid, supplying both potassium and phosphate ions. It is frequently used as a food additive (e.g., emulsifier, buffer, stabilizer) and as an electrolyte supplement, particularly in sports drinks or formulations where both minerals are desired for their roles in energy metabolism, muscle function, and bone health.
Pros
  • Provides two essential minerals (potassium and phosphate)
  • Useful in formulations requiring buffering or specific electrolyte balance
  • Important for energy metabolism due to phosphate content
Cons
  • Similar concerns as potassium phosphate regarding high phosphate intake, especially for individuals with kidney issues
  • Can cause gastrointestinal upset, such as diarrhea, if consumed in high doses
Per product
Avg$49.76
Med$49.98
Per serving
Avg$0.85
Med$0.80
Per 100 mg
Avg$0.80
Med$0.68
Price distribution
Potassium Carbonate (16)60
Potassium carbonate is a salt of potassium and carbonate, possessing strong alkaline properties. While it provides potassium, it is primarily used in industrial applications, food processing (e.g., as a leavening agent or drying agent), and for its buffering capacity. It is generally not recommended for direct human dietary supplementation due to its caustic nature and potential for significant gastrointestinal irritation.
Pros
  • Provides potassium
  • Strong buffering/alkalizing agent
Cons
  • Can cause significant gastrointestinal distress, including irritation, bloating, gas, and belching, due to its strong alkaline nature
  • Not a common or recommended form for direct oral human supplementation due to poor tolerability
  • Potential for caustic effects on mucous membranes at higher concentrations
Per product
Avg$18.42
Med$14.86
Per serving
Avg$0.59
Med$0.58
Per 100 mg
Avg$0.12
Med$0.10
Price distribution
Albion Calci-K Calcium Potassium Phosphate Citrate (11)95
Albion Calci-K is a unique, patented multi-mineral complex developed by Albion Minerals, renowned for producing highly bioavailable chelated minerals. This form delivers three essential minerals—calcium, potassium, and phosphate—in a citrate complex. This specific chelation is designed to optimize the absorption and utilization of all three minerals simultaneously, primarily targeting bone health, electrolyte balance, and overall cellular function.
Pros
  • Provides three vital minerals (calcium, potassium, phosphate) in one complex
  • High bioavailability due to the advanced citrate chelation by Albion Minerals
  • Optimized for bone health and comprehensive electrolyte support
  • Reduced potential for gastrointestinal irritation compared to some individual mineral salts
Cons
  • Significantly more expensive than individual mineral supplements
  • Dosages of each individual mineral may not be ideal for all specific deficiencies or needs
  • Less common in general supplements due to its specialized nature
Per product
Avg$48.17
Med$49.99
Per serving
Avg$1.88
Med$1.66
Per 10 mg
Avg$0.24
Med$0.21
Price distribution