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What is Potassium Citrate?
Potassium citrate consists of potassium and citric acid. Many use it to improve kidney and bladder function. It can also improve bone health and improve blood pressure. The potassium portion of the molecule allows it to act as an electrolyte when needed.
Potassium is a mineral found in every living cell. Its primary cellular roles in humans revolve around the potassium-sodium (Na+/K+) ion pump. The Na+/K+ pump is responsible for transporting nutrients and maintaining cell volume. Potassium aids in muscle contraction, nerve impulse, and heart function. [1,2] Potassium naturally occurs in fruit, vegetables, grains, dairy, and legumes. As indicated by its name, citrus, such as lemons, limes, oranges, and grapefruit, contain citric acid.  Supplementing with potassium citrate allows one to obtain the benefits of the synergistic combination of potassium and citric acid while boosting dietary levels of both compounds.
Potassium Citrate Powder Benefits
Potassium citrate is more effective at augmenting kidney function than other forms of potassium.  Potassium citrate breaks down into potassium and citric acid within the body. Both compounds have individual benefits, but act synergistically in the presence of one another.
The crystallization of calcium, oxalate, and uric acid can cause complications of the urinary tract, bladder, and kidneys. Potassium citrate can prevent the aforementioned issues in two ways: potassium increases the alkalinity of the urine while citrate prevents crystal formation. Dehydration increases the acidity of urine, which expedites calcium, oxalate, and uric acid crystallization. Potassium decreases the acidity of urine, aiding in preventing crystallization.  Citric acid can help decrystallize uric acid formations.  Put simply, potassium acts in a preventative manner, while citric acid acts in a direct manner, to combat complications.
"Potassium citrate has the potential to improve skeletal health" -Kendall Mosely, MD, et al. 
There is a correlation between increased metabolic acidity and decreased bone quality.  The alkaline properties of potassium can also benefit bone density by this mechanism. Decreased metabolic acidity can lead to increased bone density and decreased bone turnover. [7,5] Bone turnover tends to increase as we age, leading to decreased bone density. By decreasing metabolic acidity, potassium citrate can improve bone density, decrease bone turnover, and improve bone microarchitecture. [5,7,8].
Additional Benefits of Potassium Supplements
The sodium-potassium ion pump regulates cellular functions, if the ratio is off, cells do not function properly. The sodium:potassium ratio in the diet affects bodily functions. Decreasing the sodium:potassium ratio by consuming less sodium and/or more potassium can help balance blood pressure.  Increased potassium intake can also increase sodium excretion; decreasing sodium retention.  Potassium citrate supplementation alongside a proper diet and exercise program can expedite one's journey to balanced blood pressure.
Muscle cramps are really good at cramping performance. Puns aside, electrolytes are lost through sweat.  Athletes and people who work outdoors are particularly susceptible to getting 'charlie horses' from potassium depletion. [1,11] The potassium in potassium citrate can alleviate this by improving muscle contraction. 
Potassium Citrate Dosage
The recommended dosage for potassium citrate is 275mg. It is recommended to take within 30 minutes of eating to avoid side effects.
Potassium Citrate Side Effects
Although side effects are rare, abdominal discomfort, nausea, vomiting, and diarrhea have been reported. Potassium citrate is considered to be safe to use, even at higher doses.  Please be especially mindful of potential drug interactions before consuming potassium citrate.
Potassium Supplements Stack Well with:
Calcium citrate + potassium citrate
Calcium is known for its ability to strengthen bones and teeth. Combining calcium citrate and potassium citrate may cause the two supplements to act synergistically to improve bone density.
Magnesium + Potassium Citrate
Magnesium can augment potassium citrate's benefits.
CAS Number: 866-84-2
- Balch, Phyllis A. Prescription for Nutritional Healing. 4th ed. New York: Penguin Group, 2006. Print.
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