For HIGH BLOOD PRESSURE, potassium 300 mg is a vital electrolyte whose primary function is to counteract the effects of sodium. Too much sodium and not enough potassium can lead to water retention in the body which increases blood pressure by expanding the volume of blood, putting extra pressure on blood vessel walls. Potassium also lowers blood pressure via its vasodilating effect: blood vessel walls relax, reducing the pressure within arteries and small vessels.

The average American diet contains about twice as much sodium as potassium, mainly due to the salts in processed or prepared foods. The Centers for Disease Control and Prevention points out that increasing potassium intake can help counteract the effects of a high-salt diet. And the American Heart Association recommends having a sufficient potassium intake both as a preventative measure and a treatment option for patients with hypertension. We know that hypertension is one of the major risk factors for cardiovascular disease.

Potassium is an essential mineral that helps the kidneys excrete excess sodium from your body through urine instead of retaining it. By increasing your potassium intake, you can help restore balance, allowing your kidneys to function more effectively and lower blood pressure. A 2017 systematic review and meta-analysis of randomized controlled trials on the effects of potassium supplementation on blood pressure found that potassium decreased systolic blood pressure in participants by an average of 4.48 mmHg and diastolic blood pressure by 2.96 mmHg.¹

High blood pressure is a leading risk factor for strokes; higher potassium intake can thus lower the risk of strokes. A 2016 review looked at 16 studies and found that increased potassium intake could reduce stroke risk by 13%.² And in a meta-analysis of ten independent prospective studies with a total of 8,695 stroke cases and 268,276 participants there was a statistically significant inverse association between potassium intake and risk of stroke. This means that higher potassium intake is linked with fewer strokes. The research showed that for every 1,000 mg per day increase in potassium intake, the risk of stroke decreased by 11%.³ A diet rich in added potassium therefore makes your cardiovascular system more resilient to the pressures that can lead to a stroke.

Potassium also has a direct effect on the tiny muscles in your blood vessel walls, helping them to relax: then the lumen expands in a process known as vasodilation. This relaxation allows blood to flow more freely with less resistance, which in turn reduces the pressure exerted on the vessel walls. This effect contributes to a lower overall blood pressure reading. Because potassium is a vasodilator, it contributes to lower blood pressure, and it positively affects your entire vascular system and helps reduce multiple cardiovascular risks.

In our clinic, we use this vital mineral as a first line treatment for those patients looking to manage or prevent hypertension. Potassium is extremely safe and has a gentle yet highly effective action on blood pressure. It is one of the most important dietary interventions available and is well-supported by strong research.

Recommendation: For borderline high blood pressure, we start patients on 600 to 900 mg daily, taken with any meals. We recommend that patients record their blood pressure 3 to 4 times each week, and if it drops significantly, they may need to reduce any prescription medication doses.

Our recommended potassium dose is in addition to the average 2,300 to 3,000 mg daily supplied by a typical healthy adult diet. The National Institutes of Health recommend adults get between 2,500 and 3,400 mg of potassium daily and it is likely safe for most people to take up to 4,700 mg per day via food and supplementation.

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