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Nutrition Nutrition Basics Vitamins and Supplements

The Best Potassium Supplements and Whether

You Should Try Them
By Amanda Gardner • Updated Oct 25, 2021 • Medically Reviewed by Adam Perlman, MD, MPH

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Talk to your doctor about the best form of potassium supplement for you — and whether or not you really need one.
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In This Article

Should You Take One? • Types of Supplements • Safety

Potassium is an important electrolyte and mineral present in all of your cells. Your
body usually naturally balances your potassium levels, but certain people may need
supplements. And knowing the best form of potassium for your health needs can help
you reap all the benefits of the mineral.

Potassium helps regulate your body's electrical currents — like those involved in
muscle contractions and your heartbeat — and can help lower your risk for
cardiovascular problems and other ailments, says Jerlyn Jones, MS, RDN,
spokesperson for the Academy of Nutrition and Dietetics and owner of The Lifestyle
Dietitian in Atlanta.

But according to the 2020–2025 Dietary Guidelines for Americans, most of us don't
get enough of the nutrient. Here's the recommended daily amount of potassium for
adults:

People assigned female at birth:​2,600 mg

People assigned male at birth:​3,400 mg

You should get most of your potassium from food sources, Jones says. But sometimes
that's not possible, which is where over-the-counter or prescription supplements
come in.

But what is the best potassium supplement? Here's a breakdown of whether or not
you should try a supplement in the first place, plus which form of potassium is best
based on your health status and safety considerations.

Food Sources of Potassium

Potassium-rich foods include:

Greens like Swiss chard and beet greens

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Fish like salmon and tilapia

Avocados

Beans

Lentils

Potatoes

Bananas

Should You Take a Potassium Supplement?

If you have a potassium deficiency — a condition called hypokalemia — you may
benefit from a supplement, Jones says. Hypokalemia is caused by losing too much
potassium, typically through urine, stool or sweat, per the National Organization for
Rare Disorders (NORD). It can cause symptoms like:

Muscle weakness

Loss of appetite

Nausea

Vomiting

Low blood pressure

Confusion

Irregular heartbeat

In severe cases, paralysis or death

People who are seriously ill and hospitalized, especially children, seem to be prone to
hypokalemia, according to a September/October 2014 report in the ​Journal of
Intensive Care Medicine​. Hyperaldosteronism, which means having too much of the
hormone that helps balance potassium and sodium, can also deplete potassium
levels, per Kaiser Permanente.

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According to the NORD, a number of other factors can also bring about this mineral
deficiency, including:

Taking diuretic drugs

Overusing laxatives

Having chronic diarrhea or vomiting

Not getting enough magnesium

Kidney disorders

Intestinal blockages

Excessive sweating

However, potassium supplements aren't for everybody — just because you have a
condition that causes hypokalemia doesn't automatically mean you should take a
supplement, as some of these underlying conditions can also respond poorly to too
much of the mineral. This potentially life-threatening buildup of potassium is a
condition called hyperkalemia.

The takeaway? You may benefit from a potassium supplement if you're low in the
mineral, but talk to your doctor before trying one to make sure that it's safe. "They
need to be taken under a healthcare professional's supervision, because they can
have serious [side] effects if you have kidney issues or are taking diuretics," Jones
says.

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Types of Potassium Supplements

There are many different forms of potassium, and the supplements can come in
powders, granules, liquids, tablets and capsules. Here are the best types of potassium
supplements for different health needs.

Potassium Chloride

The best potassium supplement depends on what it's being used for. In general,
potassium chloride works well and is the most common supplement for treating
hypokalemia, says Maria DeVita, MD, chief of nephrology at Lenox Hill Hospital in New
York City.

The potassium chloride supplement is a white powder with a strong salty taste,
according to the National Center for Biotechnology Information (NCBI). In fact, in
addition to coming in supplement form, it often appears on grocery shelves as a salt
substitute, Jones says.

So, how does potassium chloride work? It releases the electrolyte into your system to
correct for a deficiency in the mineral, according to an August 2021 StatPearls article.

Buy it:​NOW Supplements Potassium Chloride Powder ($5.81, Amazon)

Potassium Gluconate

Like potassium chloride, potassium gluconate uses include treating hypokalemia,

according to the Office of Dietary Supplements (ODS).

Potassium gluconate is a slightly more complex molecule than potassium chloride: It's
a loosely bound salt of potassium and gluconic acid, per the NCBI. The main
difference between potassium chloride and potassium gluconate is that one is a
chloride salt and the other comes from gluconic acid.

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That said, both supplements may effectively treat a mineral deficiency, so default to
your doctor's recommendation when deciding between potassium gluconate vs.
potassium chloride.

Buy it:​NOW Supplements Potassium Gluconate Tablets ($10.84, Amazon)

Potassium Aspartate

Potassium aspartate supplements are yet another option to tackle a potassium

deficiency, according to the ODS.

This type of potassium supplement is often paired with magnesium, another

electrolyte that helps support muscle and nerve function in your body, according to
the Mayo Clinic. Talk to your doctor to see if you might benefit from a combination of
potassium and magnesium before you try any supplements.

Buy it:​Rite Aid Potassium and Magnesium Aspartate Capsules ($9.99,

Amazon)

Potassium Bicarbonate

Potassium bicarbonate is another one of the best potassium supplements to treat

hypokalemia.

However, it's only accessible with a doctor's prescription, per the Mayo Clinic. So if
you suspect you have a potassium deficiency, talk to your doctor about whether this
supplement might help you.

Potassium Citrate

Doctors sometimes recommend potassium citrate to people who get kidney stones,
says Gerald Hladik, MD, chief of the division of nephrology and hypertension at the

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University of North Carolina School of Medicine. This supplement may also help
prevent kidney stones in people who have gout, according to the Mayo Clinic.

Though they both contain the mineral, the main difference between potassium citrate
and potassium gluconate is that one is used to treat kidney stones while the other is
used to treat potassium deficiency.

So when it comes to taking potassium gluconate vs. potassium citrate, talk to your
doctor to determine what condition you have and which supplement is best.

Buy it:​NOW Supplements Potassium Citrate Capsules ($9.85, Amazon)

Potassium Phosphate

Another common type of potassium is potassium phosphate, which your doctor may
prescribe if you have a phosphate deficiency, Dr. DeVita says. Phosphate is a mineral
that plays a role in strong bones and teeth and helps support kidney function, per the
U.S. National Library of Medicine.

Safety Considerations
So, are the different forms of potassium supplements safe? Here are some things to
consider before you add them to your regimen.

1. They're Not Recommended If You Have Certain Conditions

Potassium supplements can be dangerous for people with certain underlying health
conditions, so talk to your doctor before starting a supplement, according to the
National Kidney Foundation. These conditions include:

Any kind of kidney disease or failure, which can cause potassium to

accumulate in dangerous amounts and potentially lead to a heart attack,
Dr. Hladik says.

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Addison's disease

Severe burns or other injuries

Poorly controlled diabetes

Hyperkalemia

If you do decide to take potassium supplements, your doctor may want to test your
blood regularly and perform periodic heart health checks (like an electrocardiogram
procedure) to make sure everything is functioning properly.

2. There Can Be Side Effects

Over-the-counter potassium supplements usually contain no more than 99 milligrams

of the mineral — well under the daily recommended intake for adults — which makes it
difficult to take too much, according to the ODS. But it can happen: Per the Mayo
Clinic, some of the less serious side effects of potassium supplements can include:

Nausea

Diarrhea

Vomiting

Gas

And consistently having too much potassium in your blood can cause dangerous side
effects. Stop taking your supplement and talk to your doctor immediately if you
experience any of these symptoms:

Trouble swallowing

Pain in your stomach or abdomen

Black stools

Irregular heartbeat

Weakness

Tiredness

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Numbness or tingling

Confusion

Tip
Prescription supplement doses may be higher than 99 milligrams, but you can
only take those under the guidance of a doctor who will monitor your
potassium levels closely.

3. They Can Interact With Certain Drugs

Potassium supplements can interact with some medications. According to the

National Kidney Foundation, these include:

Certain medications that treat high blood pressure and kidney disease like
Lotensin and Cozaar

Some diuretic medications like spironolactone, amiloride and triamterene

Certain antibiotics like trimethoprim and pentamidine

Immunosuppressants for people who have had an organ transplant, like

tacrolimus and cyclosporine

Certain over-the-counter pain medications like aspirin, ibuprofen and

naproxen

Tip
This is not an exhaustive list, so tell your doctor if you’re taking any other
prescriptions or supplements, including over-the-counter pills, vitamins and
herbal products.

References

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Nutrition Nutrition Basics Vitamins and Supplements

Low Potassium & Anxiety

By Lisa Simonson

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Citrus fruits and juices are rich in potassium

Potassium is found abundantly throughout your body. In fact, it is one of the most
common minerals in your body. Potassium helps with just about every bodily function.
An imbalance of potassium can cause many different side effects, one being anxiety.

Low Potassium Causes and Side Effects

Sodium and potassium play unique roles within the body. If sodium levels are high,
your potassium levels are low. Many Americans consume a high sodium diet, which
results in low levels of potassium in your body. Women who take oral contraceptives,
anyone who is physically active, smokes, or abuses alcohol are all more likely to have
low potassium. If you have low levels of potassium, you may experience side effects
such as abnormal heart rhythms, a breakdown of muscle fibers, constipation, fatigue,
and muscle weakness or spasms. Symptoms usually occur when there is a dramatic
drop in potassium. You may not always experience side effects if your potassium
levels are slightly off balance.

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Anxiety
Anxiety is an abnormal feeling of worry, fear, apprehension or nervousness. Anxiety
can occur for a number of reasons, and comes in varying degrees of intensity. One
common cause of anxiety is poor diet. Your body is a complex chemical system. When
you lack a particular vitamin or mineral, your system can be thrown off. In relation to
potassium, low levels can cause mental fatigue, stress and anxiety. Eating a well
balanced diet and incorporating whole, natural foods may help you get on track to
overcoming your anxiety.

Potassium Rich Foods

The most potassium-rich foods are fresh, natural fruits and vegetables. A few
exceptionally high sources are avocados, bananas, citrus fruits and juices, tomatoes,
green leafy vegetables and even seaweed. Incorporating high potassium food and
limiting how much sodium you intake daily can help you achieve optimum levels of
potassium. It is recommended that you aim to eat about 3,500 mg of potassium daily.
When preparing potassium rich foods, baking or stir-frying are both options that allow
you to preserve most of the potassium. Boiling often leads to loss of potassium.

Medication and Supplements

If you are experiencing increased anxiety symptoms, it is best to meet with your family
doctor. Increasing your potassium may not be a long-term fix for anxiety. Your doctor
can assess your anxiety levels and further guide you on the best treatment. There are
side effects associated with too much potassium. Be careful not to over-consume in
an effort to fix anxiety-related issues.

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Nutrition Nutrition Basics Vitamins and Supplements

Which Multivitamins Contain Safe Levels of

Potassium?
By Amy Capetta • Updated Dec 25, 2021

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product review process here.

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Many multis don't contain potassium, so you'll have to get your daily dose through food.
Image Credit: Valeriy_G/iStock/GettyImages

In This Article

Potassium 101 • Potassium in Multivs • Low and High Levels

Potassium is a mineral the body needs in order to carry out multiple vital functions.

Both high and low levels of this nutrient can cause serious health problems, so if you
take supplements, you may wonder if your multivitamin contains too much — or not
enough — potassium.

What Is Potassium?
An essential mineral and an electrolyte, potassium is necessary for maintaining fluid
balance and normal blood pressure as well as helping your muscles contract, per the
National Institutes of Health (NIH).

The body also requires potassium to build proteins, break down and use
carbohydrates and control the electrical activity of the heart, per the U.S. National
Library of Medicine (NLM). Plus, getting enough potassium can also help reduce the
risk of kidney stones and bone loss, according to the University of Michigan.

Generally speaking, potassium helps to move nutrients into your cells, Angie Kuhn,
RDN, director of research and nutrition at Persona Nutrition, tells LIVESTRONG.com.

"For example, when your body cramps up and begins to hurt, it's calling out for
electrolytes which could be potassium," she says. "Potassium offers the appropriate
nutrients to your body it needs to function properly."

According to the NIH, age and sex determine the average recommended daily
amount of potassium the body requires. Here's that breakdown:

People assigned female at birth (19 and over): 2,600 milligrams

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People assigned male at birth (19 and over): 3,400 milligrams

Pregnant people: 2,900 milligrams

Breastfeeding people: 2,800 milligrams

Potassium in Multivitamins
The FDA requires all supplements to cap their potassium to no more than 99
milligrams per serving — which comes out to less than 5 percent of the daily
recommended amount, per the NIH. That's because high levels of potassium can
cause dangerous side effects.

Not all multivitamins contain potassium. And if yours does, there's no need to worry
about a multivitamin containing a toxic level of potassium.

According to the NIH, potassium in supplements may go by different names,

including:

potassium chloride

potassium citrate

potassium phosphate

potassium aspartate

potassium bicarbonate

potassium gluconate

Because you won't get much potassium from a supplement, you'll have to get it from
foods — these include red meat, poultry, fish, beans, dairy products, fruits (such as
apricots, prunes and citrus fruits) and vegetables (such as potatoes, tomatoes,
broccoli and spinach).

Multivitamins Without Potassium Added

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Kirkland Signature USDA Organic Multivitamin ($21.77, Costco.com)

Garden of Life Multivitamin for Women ($34.15, Amazon.com)

Garden of Life Whole-Food Multivitamin for Men ($37.03,

Amazon.com)

Multivitamins With Potassium

A to Z Multivitamin and Multimineral Supplement for Men ($29.95,
Amazon.com)

Amazing Formulas Daily Multivitamin Tablets ($12.90, Amazon.com)

Side Effects of Low and High Potassium Levels

Many Americans do not get the recommended daily amounts of potassium, which
could lead to health complications.

"Lack of potassium may cause muscle weakness, irregular heartbeat, mood changes,
nausea and/or vomiting," Kuhn says.

A condition referred to as hypokalemia, people who are at a greater risk of having low
levels of potassium include those who take laxatives or take diuretics to treat high
blood pressure or heart failure, as well as those who have been diagnosed with an
inflammatory bowel disease, a kidney disorder or an adrenal gland disorder,
according to the NLM.

But too much potassium in the bloodstream, known as hyperkalemia, can cause
abnormal and dangerous heart rhythms. Certain heart medications — such as
angiotensin-converting enzyme (ACE) inhibitors and angiotensin 2 receptor blockers
(ARBs) can cause this condition, along with living with type 1 diabetes, congestive
heart failure, liver disease or adrenal insufficiency.

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The Bottom Line

Potassium is a crucial nutrient for proper health. All supplements, including
multivitamins, contain a minimal amount of this electrolyte, so add potassium-
rich foods to your plate each day to avoid low levels.

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