Minerals
Potassium (Citrate / Chloride)
Also known as: Potassium chloride · Potassium citrate · Salt substitute
The primary intracellular cation, critical for membrane potential and muscle contraction. Most athletes are mildly deficient. Reduces blood pressure as effectively as some medications.
Effective Dose
1000–3500mg / day
per clinical evidence
Evidence Level
Strong
Minerals
Mechanism
Electrochemical gradient maintenance — nerve and muscle excitability
primary action
Best For
Blood pressure
Muscle cramps, Heart health, Electrolyte balance
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Potassium (Citrate / Chloride)?
Potassium is the primary intracellular cation (~98% intracellular), essential for maintaining the resting membrane potential of nerve and muscle cells via the Na⁺/K⁺-ATPase pump. Adequate potassium intake (4700mg/day AI) is met by very few people in Western diets — deficiency is common and associated with hypertension, muscle weakness, and arrhythmia.
How It Works: The Science
The Na⁺/K⁺-ATPase pump actively transports 3 Na⁺ out and 2 K⁺ into cells, maintaining the ~-70mV resting membrane potential. This potential drives action potential propagation in nerves and muscles. Potassium also competes with sodium for renal reabsorption — high potassium intake promotes natriuresis (sodium excretion), lowering blood pressure.
Primary Mechanism
Electrochemical gradient maintenance — nerve and muscle excitability
Evidence-Based Benefits
Dosage Guide
Effective Dose
1000–3500mg / day
Supplement doses are capped at 99mg/tablet by regulatory convention (to prevent accidental cardiac toxicity) — focus on food sources (bananas, avocados, sweet potato, beans) and electrolyte drinks. Potassium citrate is preferred for those with kidney stones (alkalinises urine).
Safety Profile & Side Effects
Hyperkalemia (excess potassium) causes cardiac arrhythmia — dangerous and rapid. Supplementation at food-grade doses is safe in healthy adults. Contraindicated in kidney disease and with potassium-sparing diuretics or ACE inhibitors without medical supervision.
Who Should (and Shouldn't) Take It
Athletes doing prolonged exercise in heat (potassium lost in sweat), those with high blood pressure, and anyone eating a low-vegetable, processed-food diet. Prioritise food sources over supplements.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →