Comparison guide
Potassium or potassium citrate?
Raising potassium intake lowers blood pressure, but that evidence comes from food and salt substitutes, not pills. Over-the-counter supplements in the US are capped at 99 mg per tablet, about 3% of daily needs, whichever salt they use. Potassium citrate differs mainly in its alkalinising effect, which is what makes it useful against calcium kidney stones.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Potassium | Strong evidence | Blood pressure, via food first | Strong evidence that more potassium lowers blood pressure, and a potassium chloride salt substitute cut stroke and death in a large trial. Over-the-counter pills at 99 mg are close to useless for this. | View |
| Potassium Citrate | Moderate evidence | Recurrent calcium kidney stones | Citrate salts reduced new stone formation in trials, but the effective 30–60 mEq/day is prescription territory, far beyond over-the-counter tablets. Have your stone type analysed first, since it suits calcium stones and not all types. | View |
Our verdict
For blood pressure, get potassium from beans, potatoes, leafy greens and similar foods, or a salt substitute if your doctor agrees; low-dose pills add little. Potassium citrate is the form for preventing calcium stones, at doses a doctor should set. Anyone with kidney disease or taking ACE inhibitors, ARBs, potassium-sparing diuretics or regular NSAIDs should not add potassium without blood monitoring.