Choosing the best potassium supplements for you
Potassium is a mineral the human body needs to function properly and stay healthy. While many people get enough potassium from a balanced diet, some are more prone to a potassium deficiency. If the body doesn’t get enough potassium, it could lead to certain health issues, such as high blood pressure or poor metabolism. To help combat this issue, some health care providers recommend potassium supplements.
Symptoms of potassium deficiency
According to the , possible signs of a mild potassium deficiency include:
- Increased blood pressure
- Cramping
- Fatigue or muscle weakness
- Insomnia
- Constipation
- Difficulty concentrating
If you have a severe potassium deficiency, you could also experience or be at risk for the following:
- Kidney stones
- Heart arrhythmia (severe)
- Glucose intolerance
- Difficulty breathing
Some of these symptoms are due to other health conditions, though, so consult a doctor to make sure taking supplements is the best course of action for you.
Who needs potassium?
As long as you are healthy, chances are you don’t need potassium supplements. Exceptions to this include:
- Individuals taking laxatives, potassium-depleting medication or diuretics that cause the body to lose potassium in the urine. This could lead to hypokalemia or low potassium levels.
- Professional athletes or those who regularly engage in intense physical exercise. It’s possible to lose electrolytes such as potassium and magnesium through sweat. This usually only occurs in small amounts and can be replenished after working out.
- Those with known kidney function issues. Too little or too much potassium could impair kidney function. If your kidneys are working properly, this is unlikely to be an issue.
- Individuals with other health complications. Examples of this include diabetes, hyperthyroidism and inflammatory bowel disease.
Always speak with a trained health care professional before taking supplements to ensure an accurate diagnosis and treatment.
Potassium health benefits
According to the , potassium could provide many benefits, including:
- Decreased risk of heart disease or stroke
- Good blood pressure
- Help ensure a regular heartbeat
- Improve muscle and nerve function
- Strong bones
- Reduced risk of type 2 diabetes
Recommended daily intake
The recommended daily potassium intake depends on certain factors, such as the individual’s age, weight and gender. That said, here are some examples of how much potassium the average healthy person should have each day:
- 0 to six months — 400 milligrams
- 7 to 12 months — 860 milligrams
- 1 to 3 years — 2,000 milligrams
- 3 to 8 years — 2,300 milligrams
- 9 to 13 years — 2,300 to 2,500 milligrams
- 14 to 18 years — 2,300 to 3,000 milligrams
- 19 to 50 years — 2,600 to 3,400 milligrams
Supplement type and form
Similar to many other supplements, such as , potassium generally comes in a tablet or pill form. The most common types of supplements are:
- Potassium chloride
- Potassium citrate
- Potassium aspartate
- Potassium bicarbonate
- Potassium phosphate
- Potassium orotate
- Potassium gluconate
There is not enough research to indicate whether one form is better than another.
Other sources of potassium
While supplements could help if you have a potassium deficiency, here are some healthy dietary sources of the mineral:
- Bananas
- Avocados
- Oranges
- Grapefruit
- Squash
- Beet greens
- Melons such as honeydew or cantaloupe
- Unpeeled potatoes or sweet potatoes
- Lentils
- Beans
- Raisins
- Dates
Supplement dosage
Over-the-counter potassium supplements are usually capped at 100 milligrams per tablet. This is generally considered sufficient for those who take them with a well-balanced diet. If you have a deficiency diagnosed by a doctor, speak with them about your options for a higher dosage.
Best potassium supplements
This container comes with 90 easily digestible capsules of premium potassium citrate. The tablets are quick-absorbing and free from soy, gluten, dairy, fish and yeast. They are made to help improve heart, bone and urinary tract health.
Made by a trusted brand, these supplements can support a healthy cardiovascular system and proper nerve function. They’re free from additives such as colors, preservatives, starch and gluten. They’re also USP-verified for quality purposes.
With 200 tablets per bottle, this is a good choice for anyone who usually has trouble swallowing pills. The supplements are formulated with high-quality potassium to help support a healthy nervous system, heart and muscles. Each tablet has 99 milligrams of potassium.
Each vegan capsule contains 99 milligrams of potassium to support a healthy diet and ensure balanced electrolytes and pH levels. They can also help reduce cramping in the limbs.
This bottle contains 240 vegetarian capsules and can provide up to 21% of your daily potassium needs. They can help regulate fluids and electrolytes, improve bone and muscle function and ensure healthy blood pressure.
With 180 capsules, this supplement can last a long time. It’s formulated to support heart health, bring about balanced electrolytes and ensure other well-functioning body systems. It’s free from GMOs, dairy, gluten and soy products.
Each of these 500 capsules contains 99 milligrams of potassium, making it a good supplement to a healthy diet. The formula is gluten-free and soy-free. It is also quality-assured and third-party tested.
Unlike most supplements, this one comes in a concentrated liquid form. Just 15 to 30 drops a day can help with heart health, blood pressure and concentration. The formula is derived from natural ingredients and is free from harmful additives. It’s safe for adults, children and pets.
This bottle contains 110 tablets, each with 595 milligrams of potassium gluconate or 99 milligrams of pure potassium. It’s quality-assured and free from dyes or artificial preservatives. The tablets are fairly easy to swallow.
Prices listed reflect time and date of publication and are subject to change.
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