Potassium is a mineral important for a variety of body functions. It is found in high concentrations in many fruits, vegetables, legumes, and dairy products. Humans evolved consuming a high potassium low sodium diet. For this reason, the body retains sodium and excretes potassium. However, the modern diet is often the opposite causing many humans to be deficient of potassium and have too much sodium. This contributes to the increase in high blood pressure and cardiovascular disease these days.

Scientific research has shown that blood pressure is related to potassium intake. The studies suggest that an increase in potassium along with a decrease in sodium intake can improve blood pressure control. However, the sodium variable effect has been more consistently seen.

Studies have found that those that consume high amounts of potassium tend to have lower blood pressure. Clinical trials have shown some positive results of supplementing with potassium being effective at lowering blood pressure in people with high and normal blood pressure. It is especially effective for those that consume little potassium as part of their diet. One large trial suggests that improving dietary potassium intake can lower blood pressure as effectively as many blood pressure medications.

There are several ways that potassium lowers blood pressure. For one, potassium improves sodium excretion. However, increasing potassium intake seems to be most effective when sodium intake is reduced. The effectiveness of potassium supplements varies by person, as it depends on an individual’s sensitivitiy to dietary sodium and potassium as well as genetics, gender, body size, and age.

High potassium intake can also reduce stroke risk. High concentrations of potassium can reduce the risk of stroke by up to 40%. The reduced risk is in those with high and normal blood pressure. It appears to be more effective at reducing the risk in men.

Potassium intake can be improved by eating high potassium foods. A small potassium supplement can also be effective, but it is best to check with your doctor before taking high doses supplements (greater than 500mg). This is because potassium supplements can be very bioavailable leading to toxicity in high doses. One way to improve potassium intake is to use a protein powder rich in potassium. (Posted on 2/26/11)