Most of the studies that looked at whether potassium lowers blood pressure aren’t very reliable—many didn’t properly hide who got the potassium or only reported the results they liked.

If you have high blood pressure, eating more potassium might lower it more than it does for someone with normal blood pressure.

Eating more potassium can lower blood pressure in people who already have high blood pressure, but it doesn’t help people with normal blood pressure — so it’s like a targeted fix just for those who need it.

When people ate more potassium, their blood pressure went down a little—but the amount it dropped varied a lot depending on which study you looked at, so we’re not sure exactly how much potassium helps lower blood pressure.

If you don’t get enough potassium in your diet and start taking a supplement that adds about 20.6 mmol per day, your blood pressure might drop a little—roughly 3 points lower—according to studies that looked at multiple trials.

People with controlled high blood pressure who ate more potassium-rich foods experienced fewer side effects or discomfort after a year compared to those who kept their usual diet.