Potassium

Potassium, what is that?

Potassium is an essential mineral. In the body, it is found predominantly inside cells, especially muscle and nerve cells. Potassium is an electrolyte and one of the most important positively charged ions within cells. Therefore, it plays a central role in the electrical excitability of cells and in regulating fluid balance in conjunction with other electrolytes.

Potassium's effects in the body

Certain health claims are permitted for potassium in the EU. In permissible terms, this means that potassium:

contributes to normal muscle function
contributes to the normal function of the nervous system
contributes to maintaining normal blood pressure

How much potassium do we need per day?

The need is described using reference values. The following guideline values are frequently cited for adults:

4,000 mg per day

For breastfeeding women, a higher guideline value is often given, 4,400 mg per day.

In EU labeling, the nutrient reference value (NRV) is also relevant. For potassium, this is 2,000 mg per day. This NRV serves, among other things, as the basis for percentage values in the nutritional information.

How does the body absorb potassium?

Potassium is absorbed in the intestines. The degree of absorption in each individual depends on factors such as total intake, individual digestion, and the type of potassium compound. The body also regulates potassium levels through excretion, primarily via the kidneys.

Potassium in food, good everyday sources

Many people get their potassium from their diet. Typical good sources of potassium include:

Potatoes and other tuber products
Legumes
Vegetables, for example spinach, tomatoes, pumpkin
Fruit, for example bananas, apricots, oranges
Nuts and seeds

Even foods with more moderate levels can contribute to intake if consumed regularly.

Potassium in food vs. added potassium, what is the difference?

Those who supplement potassium will quickly encounter terms like citrate, chloride, or gluconate. In contrast, such terms are rarely used in food labels, where the amount is simply listed as "potassium, mg". The reason is simple: potassium in food is present differently than in added supplements.

Potassium in food occurs naturally

Potassium is usually found in food as the potassium ion, K+, embedded in the natural food matrix. It is not a single compound, but is gradually released from food in the body, for example:

freely dissolved in cell fluid or in mineral water
bound to organic components and natural salts
as a component of plant and animal tissue structures
partially involved in matrix effects that can influence release and absorption in the digestive tract

Important: The nutritional information "Potassium, mg" always refers to elemental potassium, regardless of the natural form in which it is present in the food.

Added potassium: why the form is more important here

In supplements or fortified foods, potassium is added as a defined compound, for example, potassium citrate, potassium chloride, or potassium gluconate. This makes three points particularly relevant:

Solubility and application
Highly soluble forms are easier to formulate in drinks and powder mixtures because they disperse well in water.

Taste and formulation
Depending on the counterion, the taste can be stronger or milder; this is particularly relevant in practice for beverages and electrolyte mixtures.

Label, elemental potassium vs compound
The compound describes what potassium is bound to, but the crucial factor for labeling is the specification "potassium, mg", i.e., the amount of elemental potassium.

What forms of potassium exist, and how do they differ?

Potassium is present in products as various compounds. Of particular practical importance are solubility, taste, and the proportion of elemental potassium, which is indicated on the label.

Common forms

Organic potassium compounds

Potassium citrate, tripotassium citrate
Potassium gluconate
Potassium lactate
Potassium bicarbonate

Inorganic potassium compounds

Potassium chloride
Potassium carbonate

Which form of potassium is best?

There is no single best form; a selection based on goal and application is advisable:

For drinks and electrolyte mixtures, highly soluble forms are often practical because they are easier to formulate.
For everyday usability, taste and tolerability are important; the appropriate form can vary from person to person.
For comparison purposes, what matters is how much elemental potassium is actually contained, not just which compound was used.

Does additional potassium intake make sense?

Additional potassium intake through dietary supplements or fortified foods can be beneficial if dietary intake is consistently low, for example in diets low in vegetables or fruit.

At the same time, it's important to remember that potassium is a mineral where individual circumstances are particularly important. Those with impaired kidney function or who are taking medications that can increase potassium levels should only consume additional amounts after consulting a healthcare professional.

Based on European dietary surveys, EFSA reports that average potassium intake varies depending on the country and population group, and that the mean values reported in individual surveys are below the appropriate intake level for adults derived by EFSA.

Source: EFSA NDA Panel, 2016, Scientific Opinion on Dietary Reference Values for potassium, EFSA, PDF.

Potassium in REALIST, tripotassium citrate in the electrolyte drink

REALIST contains potassium as tripotassium citrate. Each serving provides 330 mg of elemental potassium . This corresponds to 16.5 percent of the NRV (Nutrient Reference Value) for potassium.

Excellent solubility, ideal for beverages

Tripotassium citrate is particularly well-suited for beverages because it dissolves very well in water. This simplifies formulation, dosage, and even distribution in the finished drink; this is a clear practical advantage, especially for electrolyte mixtures.

Bioavailability, well described in studies

Potassium from highly soluble potassium salts is reliably made available and absorbed as potassium ions in the digestive tract. Tripotassium citrate provides potassium in a form that dissolves well in aqueous environments and is therefore effectively made available to the body.

Tolerance is typically good at 330 mg potassium per serving.

As is generally the case with potassium salts, gastrointestinal discomfort such as nausea, abdominal pain, or diarrhea can occur, especially with higher single doses or in sensitive individuals. With 330 mg of potassium per serving, REALIST is below the maximum recommended daily intake of 500 mg of potassium for food supplements, as suggested by the German Federal Institute for Risk Assessment (BfR). Therefore, relevant effects are generally not expected with normal use; however, individual tolerance may vary. In cases of impaired kidney function or when taking medications that can increase potassium levels, additional potassium intake should always be discussed with a doctor.

Quality, Ph. Eur. specification

Regarding quality, the tripotassium citrate we use complies with a Ph. Eur. specification. The European Pharmacopoeia defines clear quality criteria, for example, regarding identity, purity, and content. Even though REALIST is not a medicinal product but a foodstuff, we consciously use raw materials of this particularly high, rigorously tested quality.

Sources

European Commission, EU Register on nutrition and health claims, Potassium, approved claims
Commission Regulation (EU) No 432/2012, List of permitted health claims
Regulation (EU) No 1169/2011, Annex XIII, Nutrient reference value potassium
EFSA, Dietary Reference Values for potassium, Scientific Opinion, 2016
DGE, Reference Values for Nutrient Intake, Potassium
BfR, Maximum levels recommended for potassium in food supplements
European Pharmacopoeia, monograph Potassium citrate

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