Potassium is one of the four main electrolyte minerals in the body. It may not be as popular as its glamourous cousin magnesium, or its famous teammates calcium and sodium, but it is vital for nerve function, muscle movement, and regulating fluid balance and pH levels.
We can get plenty of potassium from a healthy wholefood diet but at times we may need a helping hand from a potassium citrate supplement. Here we explore the health benefits of potassium citrate, discover who may benefit from taking it, and explain how to select a good quality supplement.
What is potassium citrate?
Potassium citrate is potassium bound with citric acid. It differs from potassium chloride (often used as a table salt substitute) and the two supplements are used for different purposes.
Potassium chloride is mainly used to raise the body’s potassium levels and manage hypokalaemia (low potassium). Potassium citrate offers a range of benefits for kidney, heart, bone, and muscle health.
Health benefits of potassium citrate
Managing kidney stones
Regular potassium citrate intake can help lower the risk of calcium oxalate kidney stones by binding to urinary calcium [1]. If you already have kidney stones, research shows that potassium citrate significantly reduces kidney stone size compared with a placebo or no intervention [2]. The same study showed that new kidney stone size was also significantly lower in the citrate group than in the control group.
Blood pressure regulation and cardiovascular health
High blood pressure (also called hypertension) is a major risk factor for cardiovascular disease. Known as “the silent killer” hypertension has no obvious symptoms and can go undetected for many years until it causes a heart attack or stroke.
The dangers of a high salt diet for hypertension are well-known but what is less talked about is the importance of potassium for blood pressure management. Potassium is the important counterpart to sodium – both minerals are needed for your body to regulate blood pressure, blood flow, and the dilation of blood vessels.
A 2017 study [3] evaluated the effects of potassium on high blood pressure and found that potassium supplementation decreased systolic blood pressure by 4.48 mmHg and diastolic blood pressure by 2.96 mmHg.
And the benefits for cardiovascular health don’t end there. In a systematic review and meta-analysis of 33 studies researchers discovered that people who ate the most potassium had a 24% less risk of a stroke than people who ate the least [4].
Bone health
Potassium helps preserve bone mineral density by neutralising metabolic acids that can leach calcium out of the bone matrix. In the absence of other neutralising minerals, the body uses calcium is used as a buffer against acidity. But over time this loss of calcium weakens bone density and may lead to osteoporosis.
A 2018 study [5] evaluated whether potassium could modify bone turnover in postmenopausal women with low bone density (osteopenia). The results showed that potassium citrate enhanced the beneficial effects of calcium and vitamin D3 in women with low-grade acidosis and low levels of potassium.
Nerve function
Your nervous system relies on potassium for the transmission of nerve signals that control muscle movement, sensation and reflexes. Nerve impulses are generated by sodium ions moving into cells, while potassium ions move out of cells. This ion movement changes the voltage of the cell, activating nerve impulses. A drop in potassium levels can affect the body’s ability to generate nerve impulses [6].
Who should consider potassium citrate?
You may benefit from potassium citrate if you’re looking to:
- Optimise your blood pressure.
- Manage mild cystitis: potassium citrate can reduce urine acidity and help relieve the stinging and burning sensation.
- Manage or prevent the development of calcium oxalate kidney stones.
- Support bone mineral density.
- Support healthy nerve function.
- Manage metabolic acidosis.
Food sources of potassium
Potassium is widespread in plant and animal foods such as:
- Leafy greens like spinach, Spring greens, Brussel sprouts, and kale
- Fruits, especially dried apricots, dried prunes, raisins, and bananas
- Vine fruits – tomatoes, cucumbers and aubergine
- Legumes – beans, lentils, soybeans, peanuts and peas
- Root vegetables – carrots, beetroot, sweet potato, white potato
- Dairy products
- Meat and fish
Potassium is often used in salt substitutes but this is as potassium chloride, not citrate. If you are taking medication to increase your potassium levels, be mindful that regular use of potassium chloride salt replacements will also increase your potassium levels.
What are the side effects of potassium citrate?
Some people may experience nausea, vomiting, or diarrhea when using potassium supplements. Potassium in powder or liquid form may irritate the oesophagus.
It is important not to exceed the recommended dosage as you risk developing hyperkalaemia (high potassium).
Medication interactions
If you are taking medication, please consult your healthcare practitioner before using potassium citrate.
Potential contraindications include:
- Benadryl and other hayfever and allergy medicines
- Digoxin and other cardiac drugs
- Blood pressure medication
- Bronchodilators for asthma
- Kidney disease medication
- Potassium-sparing diuretics
- Potassium chloride
How to choose a potassium citrate supplement
If you want to supplement with potassium citrate, think about how you would like to take it. It is available in several different forms including powder, liquid, tablet, and capsule.
Our potassium citrate comes in a convenient capsule form which is easy to swallow and won’t irritate your throat like powder or liquid can. We recommend taking 2 capsules per day during or after your main meal, for optimum absorption.
We hope this article has been helpful in deciding whether potassium citrate is right for you.
You can find out more about our range of high-quality ethically produced supplements on the supplement blog, and you might also enjoy reading:
Nutrition and Natural Tr eatments for Fibromyalgia
Magnesium with Malate: The Benefits of This Savvy Supplement
