Is Potassium worth it?
Higher potassium intake has credible blood-pressure support, especially when sodium intake is high. The catch is commercial potassium pills: most contain only about 99 mg, which is tiny against a multi-gram daily intake target. For most people, the evidence points to food and careful salt-substitute use, not a supplement bottle.
The call
The blood-pressure case for potassium is substantially stronger than the case for potassium supplements as sold in the U.S. NIH ODS notes that potassium inadequacy can increase blood pressure and that dietary supplements usually add very little potassium because many products are capped near 99 mg per serving. Meta-analytic evidence supports increased potassium intake for cardiovascular risk factors, but that evidence reflects meaningful intake increases, not token-dose capsules. The clean verdict is substantiated for potassium intake and buy-nothing for the supplement aisle.
Safety
Potassium can be dangerous when kidney excretion is impaired. Avoid unsupervised potassium supplements or potassium-chloride salt substitutes with chronic kidney disease, reduced kidney function, Addison's disease, dehydration, uncontrolled diabetes, a history of hyperkalemia, or use of ACE inhibitors, ARBs, potassium-sparing diuretics such as spironolactone or eplerenone, trimethoprim, tacrolimus, cyclosporine, or NSAID-heavy regimens. Too much potassium can cause weakness, numbness, palpitations, dangerous arrhythmias, and cardiac arrest. People on heart, blood-pressure, kidney, or diuretic medication need clinician guidance before raising potassium aggressively.
Dose that matters: Aim for food-pattern adequacy: 3,400 mg/day for adult men and 2,600 mg/day for adult women from potassium-rich foods unless medically restricted. Do not use potassium chloride tablets, powders, or salt substitutes for repletion unless a clinician is monitoring kidney function, serum potassium, and medications; typical 99 mg OTC capsules are not a meaningful blood-pressure dose.
Sources
Tier 1 · evidence synthesis · Reviewed by the Stack-kit desk