Potassium
Most people get plenty of sodium and not enough of this. The balance matters more than either alone.
Potassium works opposite sodium to regulate fluid balance and blood pressure, and it supports normal muscle and nerve function throughout the body. UK guidance sets the reference intake at 3,500mg a day, a target most people fall short of because modern diets lean toward sodium-heavy processed food over the fruit and vegetables that are potassium's main dietary source. Potassium citrate, chloride, and gluconate are absorbed similarly well; the practical difference between them is mainly taste and, for citrate, some additional evidence around kidney stone prevention. Supplement doses are kept modest compared to food-level intake because very high single doses can be hard on the gut.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 3500 mg | No UL set | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| potassium citrate | Typical | With food | Either | Likely |
| potassium chloride | Typical | With food | Either | Likely |
| potassium gluconate | Typical | With food | Either | Likely |
Stack Almanac totals your potassium across food-tracking and supplement sources so you can see where you sit against the 3,500mg UK reference intake.
Track your Potassium in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.