Potassium
Essential mineral with EFSA claims for blood pressure, muscle and nervous-system function, DASH-style intake from food carries the strongest cardiovascular evidence.
Why
Potassium is essential for cellular resting membrane potential, muscle and nerve function, and blood-pressure regulation. EFSA has authorised health claims for maintenance of normal blood pressure, normal muscle function, and normal nervous system function. The strongest cardiovascular evidence comes from dietary potassium intake (DASH trial, observational cohorts) rather than from supplements. Supplements are typically reserved for clinical contexts (loop or thiazide diuretic-induced hypokalaemia) and are dose-limited by EU regulation (<99 mg/dose for OTC).
How it works
Major intracellular cation, generates the resting membrane potential across cell membranes (Na/K-ATPase). Counters sodium-mediated volume retention and blood-pressure elevation. Essential for muscle contraction, nerve conduction and cardiac rhythm.
Expected onset · BP effects over 4–8 weeks at adequate dietary intake; clinical hypokalaemia correction faster
How to take
Dosage
Adequate intake (EFSA): 3,500 mg/day from diet (5 portions fruit/veg ≈ 2,500–3,500 mg). OTC supplements limited to <99 mg per dose in many markets. Prescription doses higher under medical supervision.
Timing
With food
On the label
Potassium citrate, gluconate, or chloride, stated elemental potassium per dose. Coconut water, leafy greens, beans, potatoes, and bananas are higher-density food sources.
Ideal for
Adults with low dietary potassium intake (typical Western diet); people on thiazide or loop diuretics under medical supervision; adjunct to DASH-style dietary approach for hypertension.
Safety
Evidence
EFSA-authorised claims for BP, muscle and nervous system function. Aburto 2013 BMJ meta-analysis: higher potassium intake reduced systolic BP by 3.5 mmHg in hypertensives, and 24% lower stroke risk in observational data. DASH-Sodium 2001 NEJM established the dietary-pattern blood-pressure benefit. Strongest signal is dietary intake; supplements are clinical-context.
- EFSA Reg 432/2012 authorised claims, potassium and blood pressure, muscle function, nervous system function
- Aburto et al., BMJ 2013, effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analysis
- Sacks et al., NEJM 2001, DASH-Sodium trial: effects on blood pressure of reduced dietary sodium and the DASH dietary pattern (RCT)
Where to get it
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