73
SCORE
Potassium citrate
Blood pressure · Muscle · Electrolyte
Tier 1 — Strong Evidence
What it is
Helps lower blood pressure and supports muscle and nerve function. WHO guidelines confirm potassium significantly reduces blood pressure in hypertension. An estimated 97% of Americans fall short of the recommended 3,500–4,700 mg/day. Supplements work best alongside reduced sodium. Dietary sources (bananas, potatoes, avocados) are preferred.
Efficacy
4/5
Safety
4/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
4/5
Dose
500–1,000 mg/day supplemental potassium citrate; total target 3,500–4,700 mg/day from all sources
Time of day & tips
Take with food to avoid stomach upset. Do not take with potassium-sparing diuretics or ACE inhibitors without medical supervision — hyperkalaemia risk. Prefer food sources where possible.
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