Potassium is an essential mineral in the human diet that is found in relatively high amounts in fruits, vegetables, and legumes. This mineral plays a necessary role in a variety of processes in the body. It is involved in muscle contractions, heart function, and managing water balance. They are also necessary to keep a lower risk of high blood pressure, kidney stones, and osteoporosis.
Mostly, potassium deficiency is seen in people who have lost much amount of potassium due to illness or treatment with certain medications. During this time, a potassium supplement is needed along with a balanced diet of a proper amount of vitamins and minerals.
Most potassium supplements are a form of potassium salt. These include different types of potassium that can include phosphate, chloride, bicarbonate, citrate, gluconate, etc.
List of Top 5 Potassium Supplements
1 - Potassium Citrate by Nutricost
Nutricost Potassium Citrate contains 99 MG of potent, high-quality Potassium in each serving.
Nutricost only uses the best ingredients to ensure maximum quality.
Nutricost Potassium Citrate is of high quality and ready to take.
- Contains 99 MG of potent, high-quality potassium per serving.
- Potent & high-quality potassium citrate supplement
- Non-GMO, Gluten-Free
- May cause dizziness
2 - Potassium Gluconate 595 mg by 21st Century
21st Century Potassium Gluconate 595 mg is a mineral balance support supplement. Potassium is an important electrolyte mineral that supports the balance of minerals in the body.
This supplement has guaranteed quality and laboratory tested.
- Mineral Balance Support
- Vegetarian, Gluten-Free
- No added sugar, artificial flavors or colors
3 - Potassium 99 mg by Spring Valley
Nourish your body with the nutrients it needs to support your overall heart, nerve, and muscle health with Spring Valley Potassium Dietary Supplements.
They contain potassium and magnesium stearate, which provide a boost for your cardiovascular health. Spring Valley Potassium Dietary Supplements to help you take a step towards a healthier life.
These potassium caplets are gluten and lactose-free and do not contain artificial colors or artificial flavors.
- Required for proper heart and muscle function.
- Supports carbohydrate and protein metabolism.
- Regulates water balance, acidity levels, blood pressure, and neuromuscular function.
- Gluten and lactose-free
- No preservatives, artificial colors or artificial flavors
4 - Potassium Citrate Caps by NOW Foods
Potassium citrate is a well absorbed and highly bioavailable form of potassium necessary for proper muscle contraction, the maintenance of healthy heart function, and the transmission of nerve impulses.
NOW foods supplements can help you improve your health, and they make one of the top potassium supplements on the market.
- 99mg potassium citrate
- Increases energy levels
- Healthy potassium dosage
- Supports overall health
- Extremely affordable
- May cause headaches.
5 - Potassium Gluconate by Nature’s Bounty
Nature’s Bounty Potassium Gluconate is a potassium gluconate supplement that comes in potassium pill form. This potassium supplement is made in the U.S.A. with ingredients selected from around the world.
This is a basic potassium supplement that offers the main potassium benefits, with particular emphasis on the benefits of potassium in regards to muscular function.
- 99mg potassium gluconate
- Supports fluid balance
- Suggested use as a dietary supplement
- Made with vegetable cellulose
- Contains 2% silica and vegetable stearic acid
- Does not contain artificial color
- May be hard to swallow
What Are the Benefits of Potassium?
Supporting Cardiovascular Health
Potassium helps to maintain a healthy heart. The heart uses electrical pulses to contract and pumping blood throughout the body. Potassium plays an important role in ensuring that the rhythm of the heart is steadily maintained. Lower levels of potassium can affect the heart by weakening its contractions and disturbing its rhythm. Potassium helps to reduce the risk of heart disease. (1)
Manage Blood Pressure
Potassium helps to reduce the effects of sodium on blood pressure. High sodium levels can elevate blood pressure levels. Potassium counteracts sodium and can help to maintain healthy blood pressure levels. (2)
Supporting Brain Health & Nervous System
When potassium levels are sufficient, the human brain functions properly. Potassium plays an important role in neuron functions. Neurons use electrical signals to store memories and to learn. Potassium supports these neurological functions. Potassium is needed every day in order for the nervous system to function properly.
Maintaining Bone Density
Potassium neutralizes the metabolic acids that slowly drain the bone structures. If they are not neutralized, it can cause loss of bone density and bone strength. If you consume an insufficient amount of potassium, the alkalizing mineral compounds, that are part of bones, help to reduce the effects of metabolic acids. This causes increased bone resorption and loss of minerals in the urine. (3)
Maintaining Muscular Health and Function.
Potassium plays an essential role in muscle contraction. It transmits nerve signals to the muscles and helps them to contract. Muscle cells give responses to these impulses, causing sodium ions to travel into the muscle cells, where potassium is located. Then Potassium ions move through the concentration gradient out of the muscle cell, causing the muscles to contract.
Who May Benefit from Potassium?
Almost everyone can get benefit from potassium supplements because a lot of people are not consuming enough amount. You may also get benefit if you suffer from any of the following:
A potassium deficiency – Many people do not get enough potassium in their diet which can lead to potassium deficiency. A common health concern that can cause a number of symptoms, from mild to severe. Potassium supplements can help make it easier to get enough of this important mineral.
Atherosclerosis – It is a condition in which plaque builds up along artery walls. Plaque hardens over time and narrows the arteries, limiting oxygen-rich blood flow to essential organs.
Cataracts – This is a condition in which the lens of the eye clouds over and reduce vision. They are extremely common and can occur in one or both eyes. Cataracts cause due to aging, smoking, or diabetes. When cataracts form, sodium and calcium levels increase, while levels of potassium and vitamin C decrease.
Dehydration – This is a condition where body water is lost more than consumed. Dehydration is caused by a number of factors, including a lack of drinkable water, diabetes, vomiting, diarrhea, etc. Another cause of dehydration is also low potassium.
Diabetes – This is caused when the number of metabolic hormones called insulin is reduced. Diabetes usually occurs through insulin-resistance that has developed often due to an unhealthy diet and obesity.
High blood pressure – Also known as hypertension, is a condition where blood flow exerts high amounts of pressure on artery walls. It is caused by many factors, such as being overweight, smoking, too much salt in one’s diet, overconsumption of alcohol, lack of physical activity, etc. High blood pressure increases the risks of cardiovascular diseases.
Stroke – A stroke is when the blood flow of the brain temporarily stops and damages brain cells. In the best cases, there is no permanent damage, but having one stroke increases your chances of having another. Stroke risk factors include age, high blood pressure, diabetes, smoking, other cardiovascular diseases, and more.
Kidney Stones – A kidney stone is a hard and crystalline mineral structure that is sometimes found in the kidney or urinary tract. Kidney stones form when there is a decrease in urine volume or excess minerals in the urine. One huge risk factor for kidney stones is dehydration, as well as gout.
How Do I Take Potassium?
Most potassium supplements contain different forms of potassium chloride or potassium salt. Potassium salts are water-soluble and they can be well absorbed in water and do not require any fat to be absorbed.
Because of this, potassium supplements need to be taken with any liquid, preferably water or juice. Potassium can make your stomach upset if taken without any liquids. It is usually taken two to four times a day with or after a meal.
Also, do not lie down within 10 minutes of taking the supplement, so that the potassium does not happen to travel back up the esophagus. Extended-release forms should be swallowed whole, but the liquid, powder, granules, and effervescent tablets should be first dissolved in water and then drink that water.
Types and Dosage of Potassium Supplements
Some products also offer a blend of multiple types, which can be beneficial so, when choosing a potassium supplement, be clear what benefits you exactly need when exploring your options.
The different varieties of potassium supplements have different benefits, and when choosing a potassium supplement, you should keep these things in consideration:
- Potassium Chloride – Potassium Chloride is good for supplementing your daily intake of potassium, and preventing potassium deficiency.
- Potassium Phosphate – Potassium phosphate is used to supplement daily phosphate intake, as well as in conjunction with sodium phosphate to change urine acidity and prevent kidney stones.
- Potassium Citrate – Potassium citrate is often used to change urine acidity to prevent gout, acidosis, and kidney stones. It is also used to supplement daily potassium intake and is one of the best forms of potassium out there because it is found naturally in foods.
- Potassium Gluconate – Potassium gluconate is also good for supplementing your daily intake of potassium, and preventing potassium deficiency. It is also beneficial for supporting muscle health and storing blood sugar as glycogen.
The dosage to be taken also differ by age. However, the various age groups and the recommended dosage of potassium needed daily include;
For newborns, up to 6 months - 400mg, for 7 months up to a year - 700mg per day, for kids one to eight years - between 3000 and 3800 mg daily, while from eight to the conclusion of their teenage - 4000 to 5000.
For adults, from the age of eighteen and above - 4700mg per day. For Pregnant women and nursing mothers - 5000mg daily.
Make sure not to take a higher dose than the directions recommend. Taking lots of potassium can be dangerous, and can cause hyperkalemia.
Causes and Symptoms of Potassium Deficiency
A potassium deficiency, also known as hypokalemia, is characterized by a blood level of potassium less than 3.5 mmol per liter, usually caused by a lack of potassium in the diet. The average healthy adult should consume at least 4,700mg of potassium per day.
It can be hard for someone to obtain all the potassium they need through diet alone, which can lead to potassium deficiency. But there are other causes as well that can contribute to the loss of potassium in your body, such as:
- Poor diet
- Chronic kidney disease
- Diabetic ketoacidosis
- Excessive use of alcohol
- Excessive use of laxatives
- Excessive sweating
- Use of diuretics (medications that cause your body to lose water)
- Excessive Antibiotic use
Symptoms of a deficiency depend on your blood levels. Usually, symptoms of potassium deficiency do not occur until the deficiency has become extreme. Mostly, potassium deficiency is found through blood tests for other conditions. Few symptoms are:
- Muscle cramps
- Pain in the abdomen
- arrhythmias or abnormal heart palpitations.
What Is Potassium?
Potassium is an important mineral in the human body. Potassium is essential for the proper function of organs and tissues. This mineral is also considered an electrolyte. It helps the body regulate fluid, send nerve signals, and regulate muscle contractions.
It is necessary to consume the proper amount of potassium by taking proper potassium-rich foods products. Consuming too little potassium or too much can cause temporary or long-term health problems.
What Are Potassium Supplements?
Potassium supplements are bioavailable forms of potassium that help to support your health in many different ways. These supplements are a form of a potassium salt that comes in variations of potassium such as phosphate, chloride, citrate, gluconate, etc.
Potassium supplements are typically formulated at effective doses and are often used to treat potassium deficiency known as hypokalemia. Potassium supplements are available in different forms, such as powders, tablets, capsules, liquids, and granules.
Should I take a potassium supplement with food?
Potassium supplements should not be taken with food, instead, it does need to be taken with any liquid, such as water or juice. Because potassium salts are water-soluble means they can be absorbed well in water and do not require fat to be absorbed. It is usually taken with or directly after a meal.
Who shouldn’t take potassium supplements?
There are several groups of people who may need less of this mineral than others, that includes People with chronic kidney disease, People taking blood pressure medications, and Few elderly people who have poor kidney function.
Can you overdose on potassium supplements?
No. An excess of potassium in the blood is known as hyperkalemia. Consuming too many supplements at once may disturb the kidneys’ ability to remove excess potassium and can be dangerous.
Whats the Final Take?
A good potassium supplement may help reduce blood pressure and water retention, protect against stroke, prevent osteoporosis and kidney stones. We’ve found 5 top-rated potassium supplements to help you make a smarter buying decision.
The body reacts to supplements in different ways and if you know the specific type of potassium you need; gluconate or citrate, etc. then it would be better if you go with the supplements listed in the article. And With that, you know the exact type of potassium you would be taking and its direct benefit.
Also, check out our other beneficial guides of other supplements. You are free to ask any questions in case if we missed out on any point and let us know your feedback.