Potassium is one of those minerals with a world-wide deficiency rate: surveys show that only a very limited number of people reach the recommended dietary intake. There’s a simple reason behind this: potassium is mainly found in plant food we rarely eat, or in small quantities.  

Humans evolved for much higher potassium intake, as our ancestors’ diet was rich in high-potassium plants. In contrast, modern meals, which are mainly made of refined wheat and sugar, contain almost none.  

One of the best sources of potassium is potato, which contains more than 400 mg of potassium per 100 grams. If one’s potato intake is high, they may count themselves among the lucky ones who get enough potassium. Several studies proved that low potassium intake is among the risk factors of high blood pressure, which can lead to cardiovascular problems.  

A new study on potassium supplementation 

A study published in 2021 tested the effects of potassium intake in 30 people with high blood pressure, or the risk of high blood pressure. The participants were divided into 4 groups, then got a 16 day dietary plan. The point of the study was to have the participants intake potassium from different sources, then the researchers would observe how it affected their blood pressure. The makeup of the groups was as follows: 

• 1000 mg extra potassium in the form of boiled potatoes/potatoes baked without oil 

• 1000 mg extra potassium in the form of potatoes baked with oil 

• 1000 mg extra potassium in the form of potassium-gluconate supplement 

• Control group 

The main benefits of the study 

• The participants’ every meal was provided by the research team. They got the meals every few days, which contained the same amount of calories so weight loss wouldn’t affect the results 

• The potassium levels, as well as the micro- and macronutrient levels of each meal was nearly the same, the only difference being the 1000 mg extra potassium. To guarantee that participants followed the instructions, the researchers measured their potassium levels, which was proportional to their dietary plan. 

• The majority of the participants completed the program of all four groups.

Results 

The main objective of the study was to examine the effects of extra potassium intake on blood pressure. As expected, all three forms of higher potassium intake lowered blood pressure  . The biggest surprise was caused by boiled potatoes / potatoes baked without oil, which decreased blood pressure by six points on average, almost twice as much as potatoes baked in oil or potassium supplements.  

Higher potassium intake is beneficial for almost everybody, especially for people with high blood pressure—as the research revealed.