Minerals · 4 min read ·

Potassium: the counterweight to salt

Potassium controls the distribution of water in cells and the work of nerves and muscles. More potassium lowers blood pressure — and a potassium-enriched salt saved lives in a large trial.

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In a nutshell

1What it does and how much you need

Potassium is the main mineral inside cells. It controls how much water is in and around cells and enables the electrical activity of nerves and muscles.1

EFSA recommendation 3,500 mg EFSA set the adequate intake at 3,500 mg a day for adults and pregnant women and 4,000 mg when breastfeeding. It is based on this intake lowering blood pressure and lower intakes being linked to a higher risk of stroke. Adults in Europe eat 2,463–3,991 mg a day on average.1

2Where to find it

Data 1,797 mg Potassium is in all natural foods, especially potatoes, vegetables, fruit, pulses and whole grains. A hundred grams of dry soya beans contain 1,797 mg, unsweetened cocoa 1,524 mg, pistachios 1,025 mg, tomato paste 1,014 mg and raisins 744 mg.1,3

3Forms and absorption

EFSA recommendation 90% About 90% of potassium from food is absorbed. The amount in the body is controlled by the kidneys, which excrete the excess in the urine.1
Weak evidence — one study over 94% In a study of 35 people, potassium from boiled potatoes was absorbed as well as from a potassium gluconate supplement — more than 94% in every case.4

In the EU, supplements may contain potassium as chloride, citrate, gluconate, carbonate, bicarbonate, lactate or malate, among other forms.5 EFSA has not set an upper level — the data are not sufficient.2

4Blood pressure, stroke and potassium salt

Strong evidence −3.5 mmHg A summary of 22 randomised trials: more potassium lowered systolic blood pressure by 3.5 mmHg and diastolic by 2 mmHg in people with high blood pressure. People with higher potassium intakes had a 24% lower risk of stroke in long-term studies.6
Moderate evidence — a large randomised trial −14% In a trial of 20,995 people who had had a stroke or were older with high blood pressure, villages in China used either a salt with 75% sodium chloride and 25% potassium chloride or regular salt. With the potassium salt there were 14% fewer strokes, 13% fewer heart and vascular events and 12% fewer deaths. Serious complications from too much potassium did not increase.7
Moderate evidence 21 studies A summary of 21 trials with 31,949 people: salt substitutes lowered systolic blood pressure by 4.6 mmHg and total mortality by 11%.8

People whose kidneys excrete potassium less well need to be careful, though — salt substitutes and potassium supplements are not for them without a doctor.6

What to take from this

Sources

Written on , based on studies available at that date. Newer research may change the conclusions.

  1. EFSA NDA Panel (2016). Dietary reference values for potassium. EFSA Journal 14:4592. doi.org/10.2903/j.efsa.2016.4592
  2. EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Nutrition (version 11). efsa.europa.eu
  3. USDA ARS (2018). FoodData Central — SR Legacy, potassium per 100 g: soybeans, dry 1,797 mg (FDC 174270), cocoa powder, unsweetened 1,524 mg (FDC 169593), pistachios 1,025 mg (FDC 170184), tomato paste, unsalted 1,014 mg (FDC 170459), raisins 744 mg (FDC 168165). fdc.nal.usda.gov
  4. Macdonald-Clarke C. J. et al. (2016). Bioavailability of potassium from potatoes and potassium gluconate: a randomized dose response trial. Am J Clin Nutr 104:346–353. doi.org/10.3945/ajcn.115.127225
  5. Directive 2002/46/EC on food supplements, Annex II — forms of vitamins and minerals permitted in supplements (consolidated version 26 Nov 2025). eur-lex.europa.eu
  6. Aburto N. J. et al. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ 346:f1378. doi.org/10.1136/bmj.f1378
  7. Neal B. et al. (2021). Effect of salt substitution on cardiovascular events and death. N Engl J Med 385:1067–1077. doi.org/10.1056/NEJMoa2105675
  8. Yin X. et al. (2022). Effects of salt substitutes on clinical outcomes: a systematic review and meta-analysis. Heart 108:1608–1615. doi.org/10.1136/heartjnl-2022-321332

This is general information and does not replace a doctor. With kidney or heart disease and medicines that raise blood potassium, talk to a doctor about potassium.