Potassium helps control blood pressure and muscle function. Food is the main source; most supplements contain small amounts.
Calculator Official intake Study doses Best form Safety Sources
AI (adequate intake)
| Men | 3,500 mg |
|---|---|
| Women | 3,500 mg |
| Pregnancy | 3,500 mg |
| Breastfeeding | 4,000 mg |
Safe upper limit: not set
No safe limit set.
AI (adequate intake)
| Men | 3,400 mg |
|---|---|
| Women | 2,600 mg |
| Pregnancy | 2,900 mg |
| Breastfeeding | 2,800 mg |
Safe upper limit: not set
No safe limit set.
Source: National Academies (NASEM) 2019
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
3,500-4,700 mg a day
Meta-analysis (BMJ 2013): higher potassium intake lowered blood pressure in people with hypertension, and a total intake of 90 to 120 mmol (3.5 to 4.7 g) a day showed the largest effect. Higher intake was also linked to 24% lower stroke risk. This is total intake from food, not a pill dose.
No best form
Why: Food is the best form: fruit, vegetables, beans and potatoes give potassium with fibre and no risk of overdose.
Alternatives: Chloride, citrate and gluconate supplements are absorbed well (gluconate about 94%). Many products hold only 99 mg. Check with a doctor first if you have kidney disease or take blood pressure medicines.
Elemental shares for salts are typical values. Most EU and US labels already list the elemental amount, so pick the first option when unsure.
Potatoes, beans, bananas, dried apricots, leafy greens, yoghurt.
Dangerous with kidney disease, ACE inhibitors, ARBs and potassium-sparing diuretics (high blood potassium). Ask a doctor first.
No safe limit is set, but high doses from supplements can upset the heart rhythm in people at risk.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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