Potassium is an essential mineral present in supplements and some foods, including spinach, potatoes, and bananas. The body requires potassium for several functions, including heartbeat regulation, muscle contraction, and nerve signaling. Potassium may also be an effective natural treatment for some conditions.
Potassium helps regulate blood pressure because it affects fluid balance in the body.
Blood pressure is the force of your blood on the walls of your blood vessels. High blood pressure (hypertension) raises the risk of serious health conditions, including heart attack and stroke. For adults, a healthy blood pressure reading is below 120/80 millimeters of mercury (mmHg).
Potassium helps to regulate sodium levels in your blood. Sodium pulls more fluid into your blood vessels, increasing blood pressure. By lowering sodium levels, potassium reduces blood pressure.
Potassium may also relax the walls of the blood vessels, which lowers blood pressure.
High blood pressure also increases the risk of stroke. Lowering blood pressure with potassium may help reduce the risk of stroke. A stroke occurs when something interrupts blood flow to your brain, and it’s a medical emergency.
A 2016 review found that increasing your potassium intake could lower your stroke risk by as much as 13%. Lowering blood pressure with a potassium-rich diet has been found to reduce the risk of stroke, especially ischemic stroke.
Osteoporosis is a common chronic health condition that causes weak, brittle bones and raises the risk of fractures. Potassium may lower the risk of osteoporosis by strengthening your bones.
Potassium helps your bones preserve their density, which may help prevent bone loss. This is because potassium neutralizes acids that can contribute to bone loss. A 2020 study found that consuming a high-potassium diet may lower the risk of osteoporosis in people who have gone through menopause.
Eating a high-potassium diet may lower the risk of kidney stones. Kidney stones are hard deposits that can form in the kidneys. They are usually made up of calcium oxalate, calcium phosphate, or uric acid. When a kidney stone passes through your urinary tract, it can get stuck and cause severe pain.
Diets high in potassium are associated with a reduced risk of kidney stones. Potassium makes your urine less acidic, which helps prevent calcium deposits from forming.
A 2016 clinical trial found that people with higher blood potassium levels had a lower risk of high blood sugar and diabetes. A 2015 study of older adults found that people with lower blood potassium levels had lower insulin sensitivity.
Consuming more potassium may reduce arthritis pain. Arthritis refers to swelling in the joints. Rheumatoid arthritis is a chronic autoimmune condition that causes joint damage, swelling, and pain.
A 2024 study found that people who ate a potassium-rich vegetarian diet experienced fewer arthritis symptoms and less pain than those who didn’t. Potassium may reduce inflammation, which can improve arthritis symptoms.
Potassium is essential for several vital functions in the body. But consuming too much of it, such as through supplements, can be dangerous and lead to serious health problems. It’s possible to get enough potassium from your diet without taking a supplement.
Side Effects
Potassium supplements may cause mild side effects, including:
- Diarrhea
- Bloating and gas
- Nausea and vomiting
- Stomach pain
Rarely, potassium supplements can cause dangerously high potassium levels (hyperkalemia), which may cause:
- Anxiety
- Confusion
- Fatigue
- Cold, gray skin
- Black stools
- Kidney failure
- Numbness and tingling
- Muscle weakness
Talk with a doctor before beginning a daily potassium supplement regimen, especially if you have kidney disease, liver disease, or diabetes.
Interactions
Use caution with potassium supplements if you are currently taking any of the following medications:
- Angiotensin-converting enzyme (ACE) inhibitors: ACE inhibitors like Lotensin (benazepril) reduce the amount of potassium you excrete through your urine. This can lead to a potassium buildup in your blood.
- Potassium-sparing diuretics: Diuretics like Midamor (amiloride) and Aldactone (spironolactone) reduce potassium excretion and raise the risk of hyperkalemia.
- Loop diuretics: Diuretics such as Lasix (furosemide) increase potassium excretion, raising the risk of hypokalemia.
