This post contains affiliate links, meaning I may receive a small commission, at no additional cost, if you purchase through these links. See my full disclosure here.
The NIH states that the average American’s potassium intake falls short of the recommended amount even though potassium is a common nutrient in various legumes, fruits, and vegetables.
Low potassium levels, or hypokalemia, can lead to muscle cramping, weakness, and fatigue, among other symptoms, so taking a potassium supplement may help.
However, as you know, not all potassium supplements are vegan, which is why I took the liberty to compile a few potassium supplements to provide you with options that are not only vegan-friendly, but also potentially effective in raising potassium levels.
Best Vegan Potassium Supplements
Bulk Supplements Potassium Citrate Powder
Qualities:
- High-potency potassium formula that is likely more effective at raising potassium levels
- Versatile powder format that allows for dosage adjustment
- Various sizes that range from 100g to 5kg per bag.
Specifications:
- Brand: Bulk Supplement
- Type: Powder
- Servings: 500+
Based on rigorous scientific research, I’ve chosen the potassium formula by Bulk Supplements as my top recommendation, and here’s why: dosage plays a pivotal role.
The NIH has presented compelling evidence indicating that many potassium supplements fall short in effectively elevating potassium levels, mainly due to inadequate dosage. In fact, numerous supplements on the market contain a mere 99mg of potassium.
After an exhaustive search, I identified only two supplements that can afford to provide you with a more potent dosage. Among them, the formula by Bulk Supplements stands out. It’s available in a versatile powder form, with options ranging from 100 grams to an impressive 5kg.
I prefer this particular product because it allows users to adjust the dosage to a more beneficial level, optimizing the potential to boost potassium levels without straining the budget— you’ve got plenty of servings for a relatively cheap price.
Now Foods Potassium Citrate Powder
Qualities:
- A versatile delivery format that can be adjusted to fit dosage needs.
- Now Foods is a pretty reputable brand that’s been around for a while and has plenty of loyal customers.
Specifications:
- Brand: Now Foods
- Type: Powder
- Servings: 243
Another supplement that meets the criteria for a higher dosage is the one by Now Foods. Like the previous formula, it’s also in powder form.
Unlike the Bulk Supplements option, this product is available in only one size, providing approximately 243 servings.
Each serving offers 448mg of potassium, amounting to 10% of the adequate intake (AI). This is notably higher than the average potassium supplement, which provides just 99mg of potassium. The benefit of the powder format is that it allows for easy dose adjustment to increase intake if desired.
Now Foods is a pretty reputable brand in the supplements industry that has gathered the trust of thousands upon thousands of customers.
Solaray Potassium Citrate Capsules
Qualities:
- Plenty of servings per bottle
- Solaray is a legit brand.
Specifications:
- Brand: Solaray
- Type: Capsules
- Servings: 200
The potassium supplement from Solaray provides the standard 99mg of potassium per serving.
While this isn’t the ideal dosage I mentioned earlier, the bottle contains a substantial number of capsules. To increase your potassium intake, you can simply adjust the number of capsules you take.
Even though I would personally prefer the supplements previously mentioned, Solaray is a reputable brand with a history dating back to 1973. It’s trustworthy.
Thorne Potassium Citrate Capsules
Qualities:
- A very reputable brand that is used by respectable organizations like the UFC and MBL.
Specifications:
- Brand: Thorne
- Type: Capsules
- Servings: 90
Thorne is a well-regarded brand in the supplements industry, having forged significant partnerships with major sports organizations like the UFC and MLB. This speaks to their trustworthiness.
However, their potassium formula, similar to Solaray’s, provides just 99mg per serving, which is on the lower side. Moreover, despite a price point comparable to others, it offers fewer servings, making dosage adjustments less convenient.
While I’ve included Thorne due to their esteemed reputation, it may not be the best choice for those looking to significantly boost their potassium intake.
Eidon Potassium Liquid Concentrate
Qualities:
- Unlike most potassium supplements, this one sets itself apart by being available in a liquid format.
Specifications:
- Brand: Eidon
- Type: Liquid
- Servings: 30
Delivered in a concentrated liquid format, this product might appeal to those who favor liquids over powders.
However, it offers the standard 99mg of potassium per serving, which is on the lower side. It serves as a handy alternative for individuals who enjoy the ease of using drops or blending them with beverages.
I’ve only highlighted this brand due to its distinctive delivery method, not necessarily because it surpasses other brands. In fact, it’s pretty expensive when you compare it side-by-side with the other products.
What Is The Recommended Intake of Potassium?
The National Academies of Sciences, Engineering, and Medicine (NASEM) generally provides a set of reference values called Dietary Reference Intakes (DRIs) to guide individuals on the ideal consumption of nutrients, including potassium, that change based on age, gender, and life stages.
Back in 2019, NASEM updated the guidelines for potassium, and since they are unable to provide 100% accurate values given the lack of data, they suggest an adequate intake (AI) amount which they believe ensures nutritional adequacy.
Here’s a quick table with the adequate intakes:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 400 mg | 400 mg | ||
| 7 – 12 months | 860 mg | 860 mg | ||
| 1 – 3 years | 2000 mg | 2000 mg | ||
| 4 – 8 years | 2300 mg | 2300 mg | ||
| 9 – 13 year | 2500 mg | 2300 mg | ||
| 14 – 18 years | 3000 mg | 2300 mg | 2600 mg | 2500 mg |
| 19 – 50 years | 3400 mg | 2600 mg | 2900 mg | 2800 mg |
| 51+ years | 3400 mg | 2600 mg |
These numbers obviously don’t apply to individuals who might have impaired potassium excretion because of medical conditions (i.e. kidney disease) or the use of medications that impair potassium excretion.
Do Vegans Actually Need To Supplement Potassium?
Let me put it simply — healthy vegans that follow a well-planned and varied plant-based diet don’t need to take potassium supplements.
And the reason is that plant-based foods are the ones that are richest in potassium.
The National Institute of Health has a table with the richest foods in potassium, and they are as follows:
| Food | Milligrams (mg) per serving | Percent DV |
|---|---|---|
| Apricots, 1/2 cup | 755 mg | 16% |
| Lentils, 1 cup | 731 mg | 16% |
| Squash, 1 cup | 644 mg | 14% |
| Prunes, 1/2 cup | 635 mg | 14% |
| Raisins, 1/2 cup | 618 mg | 13% |
| Potato, 1 medium | 610 mg | 13% |
| Kidney beans, 1 cup | 607 mg | 13% |
| Orange juice, 1 cup | 496 mg | 11% |
Numerous plant-based foods are rich in potassium, suggesting that vegans might not necessarily require potassium supplements.
Interestingly, many of these potassium-rich ingredients are common in both vegan and omnivore diets. However, it appears that the average American’s potassium intake falls short of the recommended amount.
The 2015–2020 Dietary Guidelines for Americans even pinpoint potassium as a “nutrient of public health concern.”
Data from the 2013–2014 National Health and Nutrition Examination Survey (NHANES) reveals that the average daily potassium intake from food stands at 2,423 mg for males and 1,888 mg for females aged 2–19.
Meanwhile, for adults aged 20 and above, men consume an average of 3,016 mg daily, while women intake about 2,320 mg.
Crucially, for the context of this article, it appears that taking potassium-rich dietary supplements doesn’t notably boost overall potassium consumption among U.S. adults.
This can be ascribed to the fact that most of these supplements offer a mere 99 mg of potassium per serving.
This tells me that many of the supplements on the market are actually not effective and a higher dosage is likely necessary.
Is Too Much Potassium Dangerous?
For most people with healthy kidneys, eating foods high in potassium is generally safe.
The kidneys do a great job at getting rid of any extra potassium through our pee. While there have been a few concerning reports about taking massive amounts of potassium supplements leading to heart problems or even death, experts from the NASEM committee couldn’t find enough evidence to set a maximum safe limit.
That said, some folks might feel a bit of stomach upset when taking potassium supplements.
If someone were to gulp down a lot of these supplements quickly (like a massive 15,600 mg over just five days), their blood potassium might go up but still stay in the normal range.
However, a big caution flag: if someone goes overboard with potassium supplements or uses too many salt substitutes that have potassium, it could be too much for the kidneys to handle. This could lead to high potassium levels in the blood, a condition called hyperkalemia.
Bottom line: Potassium is helpful, but just like anything, too much isn’t always a good thing. Always check with a doctor before diving into potassium supplements.
Editor’s note: The content on this website is meant to be informative, but it should not be taken as medical advice. The content of our articles is not intended for use in the diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, exercise routine, or trying a new supplement.
