Potassium

Also known as: potassium chloride, potassium citrate, potassium gluconate, K+, dietary potassium

Evidence under review. — Not yet rated

Essential mineral. Limited direct supplement trial data; one RCT suggests modest blood pressure support.

What it does

Potassium is an essential mineral your body needs to regulate fluid balance, nerve signals, and muscle contractions including the heart. One 12-week randomized controlled trial found that 300...
Evidence quality

Evidence base hasn't been formally rated yet. See research below.
Clinical dose

300 mg/day (supplement form); 3,500–4,700 mg/day total dietary intake per general guidelines
Found in

OLLY Women's Multi Gummies, Nutrilite Double X, Thorne Basic Nutrients 2/Day and 17 more

What the Science Says

Potassium is an essential mineral your body needs to regulate fluid balance, nerve signals, and muscle contractions including the heart. One 12-week randomized controlled trial found that 300 mg/day of potassium combined with olive leaf extract reduced morning systolic blood pressure by about 5.4 mmHg and improved cholesterol and insulin sensitivity in adults with mild to moderate hypertension. Because this study combined potassium with olive leaf extract, it is not possible to isolate potassium's individual contribution from the provided evidence.

What It Doesn't Do

The provided studies don't prove potassium supplements alone lower blood pressure — the one relevant trial always paired it with olive leaf extract. No evidence from these papers that potassium supplements boost athletic performance, prevent heart attacks, or treat kidney disease. Don't confuse potassium bromate (a food additive carcinogen) with dietary potassium — they are completely different compounds.

Evidence-Based Benefits

Combined with olive leaf extract, 300 mg/day potassium reduced morning systolic blood pressure by 5.4 mmHg over 12 weeks.

Weak Evidence

Effective at: 300 mg/day (combined with 1000 mg olive leaf extract)

Supporting studies (click to view on PubMed):

PMID 41935461

A potassium and olive leaf extract combination reduced LDL cholesterol by ~6.9 mg/dL and triglycerides by ~22 mg/dL at 6 weeks.

Weak Evidence

Effective at: 300 mg/day potassium with 1000 mg olive leaf extract

Supporting studies (click to view on PubMed):

PMID 41935461

Absorption & Bioavailability

Unknown from provided studies — no pharmacokinetic data on potassium absorption was reported in the papers provided.

Red Flags to Watch For

Potassium bromate (used in baking/food processing) is classified as a probable human carcinogen — do not confuse it with dietary potassium supplements.
High-dose potassium supplementation can raise serum potassium to dangerous levels, especially in people with kidney disease — the finerenone CKD study specifically monitored for this risk.
The only blood pressure RCT combined potassium with olive leaf extract — you cannot assume potassium alone produces the same results.
Patients on medications that affect potassium levels (e.g., certain diuretics, ACE inhibitors, or mineralocorticoid receptor antagonists) should not self-supplement without medical supervision.

What does Potassium do?

Essential mineral. Limited direct supplement trial data; one RCT suggests modest blood pressure support.

What is the effective dose of Potassium?

300 mg/day (supplement form); 3,500–4,700 mg/day total dietary intake per general guidelines

Is Potassium safe?

Potassium bromate (used in baking/food processing) is classified as a probable human carcinogen — do not confuse it with dietary potassium supplements.

What doesn't Potassium do?

The provided studies don't prove potassium supplements alone lower blood pressure — the one relevant trial always paired it with olive leaf extract.

Research Sources

PubMed
NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25