Potassium from food
Daily targets were updated in 2019: about 3,400 mg for men and 2,600 mg for women. The old 4,700 mg figure is outdated. Good foods include beans, potatoes and sweet potatoes, bananas, spinach, tomatoes, oranges, yogurt and fish.
Potassium doesn't cancel out salt
In the DASH-Sodium trial, cutting salt lowered blood pressure on both a typical and a potassium-rich diet. Doing both worked best: about 11.5 mmHg in people with high blood pressure.
Salt substitutes
Salt substitutes made partly with potassium lowered systolic pressure by 3.3 mmHg and strokes by 14% in a large trial in older adults. The 2025 guideline recommends them for many people — but not for people with kidney disease or taking medicines that raise potassium.
Important safety check
If you have kidney disease, or take an ACE inhibitor (names ending in -pril), an ARB (names ending in -sartan), sacubitril/valsartan (Entresto), or a potassium-sparing diuretic (spironolactone, eplerenone, amiloride, triamterene), extra potassium can build up to dangerous levels, often without warning signs.
Don't use potassium powders, “electrolyte” supplements or salt substitutes without asking your doctor.
In the US, over-the-counter potassium supplements are generally limited to 99 mg per serving; higher doses are prescription.
In-app “Myth or fact?” cards offer short, sourced answers to common blood pressure claims.
How FourNumbers helps
FourNumbers can't tell you whether a supplement or diet is right for you — that's for you and your doctor. What it can do is show what's actually happening to your numbers: log readings the right way, keep your medicines and supplements in one list, and bring a report to your doctor.
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Related guides
- How does salt affect blood pressure?
- Supplements for blood pressure: what the evidence says
- Is a low-carb diet good for blood pressure?
Last checked: October 2026.