Salt Questions · Health & nutrition
How does potassium counteract the effects of sodium?
Short answer
Potassium helps the kidneys excrete more sodium in urine and relaxes blood vessel walls, both of which lower blood pressure. That's why diets rich in fruit, vegetables and beans help offset salt. WHO recommends adults eat at least 3,510 mg of potassium a day, an amount most people don't reach.
Two ways potassium helps
- More sodium out: higher potassium intake increases the amount of sodium the kidneys excrete.
- Relaxed blood vessels: potassium eases tension in the walls of blood vessels, which lowers pressure.
Good food sources
Potatoes, beans and lentils, bananas, leafy greens, tomatoes, squash, yogurt, fish and dried apricots.
Salt substitutes
Potassium-enriched salt substitutes lower sodium and raise potassium at the same time; in a large trial they reduced strokes.
Caution
People with kidney disease, or taking medicines that raise potassium, can be harmed by too much potassium. Check with a doctor before adding potassium supplements or salt substitutes.
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Cite this page
For school projects and reports. Teachers often prefer the original sources too: see the list below.
The Salt Almanac. (2026, November 8). How does potassium counteract the effects of sodium. https://saltalmanac.com/answers/how-does-potassium-counteract-the-effects-of-sodium
“How does potassium counteract the effects of sodium.” The Salt Almanac, 8 Nov. 2026, saltalmanac.com/answers/how-does-potassium-counteract-the-effects-of-sodium. Accessed [today's date].
“How does potassium counteract the effects of sodium.” The Salt Almanac. Last modified November 8, 2026. https://saltalmanac.com/answers/how-does-potassium-counteract-the-effects-of-sodium.
Original sources
- World Health Organization. Sodium reduction (fact sheet). https://www.who.int/news-room/fact-sheets/detail/sodium-reduction
- Cleveland Clinic. How potassium can help lower blood pressure. https://health.clevelandclinic.org/potassium-lower-blood-pressure
- Neal B, et al. Effect of salt substitution on cardiovascular events and death. New England Journal of Medicine, 2021. https://www.nejm.org/doi/full/10.1056/NEJMoa2105675