Benefits of Potassium

Evidence-Based Benefits

• Blood pressure reduction — a 2017 meta-analysis by Aburto et al. (WHO-commissioned, 22 RCTs) found potassium supplementation reduced systolic BP by 3.49 mmHg in hypertensive adults
• Stroke prevention — a 2014 meta-analysis in the BMJ (11 prospective studies, n=247,510) found higher potassium intake associated with 24% lower stroke risk
• Kidney stone prevention — potassium citrate alkalinizes urine and reduces calcium stone recurrence; endorsed by the American Urological Association
• Bone health — higher potassium intake reduces urinary calcium excretion, potentially preserving bone mineral density
• Muscle function — potassium is essential for action potential propagation and proper skeletal and cardiac muscle contraction

What the Research Says

The blood pressure-lowering effect of potassium is well-established. The WHO-commissioned meta-analysis by Aburto et al. (2013, 22 RCTs, n=1,606) confirmed that increased potassium intake reduces blood pressure in hypertensive adults without adverse effects on renal function or lipids. The DASH diet, which emphasizes potassium-rich foods, lowers BP comparably to first-line antihypertensive drugs. For kidney stones, a landmark trial by Ettinger et al. (1997, n=64) found potassium citrate reduced stone recurrence by 85% over 3 years compared to placebo.

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