Blood-pressure studies target total food-rich intake of 3,500–4,700 mg/day for 4+ weeks, not unsupervised tablets
Reviewed · Published
Potassium
The principal intracellular electrolyte supporting nerves, muscles, and blood-pressure regulation.
Established functions
- The principal intracellular electrolyte supporting nerves, muscles, and blood-pressure regulation.
Dietary sources
- potatoes
- bananas
- beans
Claims and evidence
Claims that Potassium alone prevents or treats disease, or invariably improves health without deficiency, are unsupported.
Japanese reference amounts
- Japanese adults (age and sex as specified): Adult men at least 3,000 mg/day; women at least 2,600 mg/day (tentative dietary goal)
Amounts studied
- Blood-pressure studies target total food-rich intake of 3,500–4,700 mg/day for 4+ weeks, not unsupervised tablets
Tolerable upper limits
- No supplement UL is established; kidney disease or medicines can make even modest additions hazardous.
Forms and bioavailability
Supplement forms: potassium citrate, potassium chloride
- Prefer foods; concentrated extended-release tablets can injure the gastrointestinal tract.
Safety and interactions
Adverse effects
- nausea
- abdominal pain
- hyperkalemia
- arrhythmia
Medicine and nutrient interactions
- ACE inhibitors, ARBs, potassium-sparing diuretics
Contraindications and cautions
- Do not self-supplement with kidney disease or hyperkalemia.
Practical selection
- Compare Potassium amount per serving, form, allergens, and batch testing; prefer a single-ingredient product suited to the intended use.
Sources and review
- Dietary Reference Intakes for Japanese (2025)Ministry of Health, Labour and Welfare (Japan)
- NIH ODS mineral fact sheetsNIH Office of Dietary Supplements
Daiki Minaki (editorial and evidence review) ·