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Electrolytes, which are minerals that produce ions when dissolved in a solution, play a critical role in the health of your body and brain. They also help maintain fluid balance, support metabolism and muscle function and regulate heart rhythm.
While most healthy adults can get their electrolyte needs to be met through a nutritious diet, there are some instances where supplements or drinks can be beneficial. For example, athletes may use sports drinks containing water electrolytes to hydrate and replace losses during training or an upset stomach.
Sodium
Sodium is essential to the body for several different reasons. It helps maintain fluid balance in cells and prevents dehydration by helping your kidneys remove excess water.
Often, however, we get too much salt from our diets. This can lead to problems like high blood pressure and kidney disease.
The good news is that you can easily supplement your sodium intake with an electrolyte supplement. Please read the label and ensure it includes all the necessary vitamins, minerals, and electrolytes.
The best electrolyte supplement for you will depend on your lifestyle, workout preferences, and budget. They come in various forms, so reading the labels and finding one that fits your needs is essential.
Potassium
Potassium is an electrolyte necessary for several essential body functions, including fluid balance, nerve signals, and muscle contractions. It also helps to maintain heart and kidney function, preserve bone density and protect from strokes.
It’s also an essential nutrient for healthy blood pressure and can help prevent hypertension or high blood pressure. This is because potassium works with sodium to remove excess sodium from the body through urine.
Another benefit of potassium is that it reduces the risk of bone loss and muscle wasting in older adults. This is due to the acidic environment in the body created by eating a Western diet rich in meat, dairy, and processed foods.
However, if you consume too much potassium or use certain medications, it can be harmful to your health. Symptoms include constipation, tiredness, muscle weakness, and not feeling well. More severe cases can result in increased urination, decreased brain function, high blood sugar levels, muscle paralysis, and difficulty breathing.
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Calcium
Every cell in your body – from the heart to the muscles to the bones – needs calcium for healthy function. Calcium helps cells contract, clot blood, and form and keep strong teeth and bones.
Some calcium supplements also help maintain the balance of electrolytes in your body (pH). This is important for maintaining proper fluid levels, reducing fatigue, and improving athletic performance.
While consuming a well-balanced diet with plenty of dairy and other calcium-rich foods is the best way to get these nutrients, supplements like organic collagen are an additional option.
When taken in higher doses, calcium supplements can increase the risk of kidney stones and other health problems. Talk to your doctor before taking them.
Magnesium
Magnesium is crucial for more than 300 chemical reactions in your body, including energy production, nerve conduction, blood pressure, and muscle contraction. It also supports your immune system and bones.
Researchers have found that people who suffer from migraines tend to have low magnesium levels. Many doctors recommend taking magnesium supplements to ease these excruciating headaches.
Another study found that magnesium may help sleep and lower blood pressure. A 2017 meta-analysis restricted to trials in participants with underlying preclinical or clinical conditions, such as type 2 diabetes mellitus or coronary heart disease, found that supplementing with a high dose of magnesium for one to six months resulted in a 4.18 mm Hg decrease in systolic and 2.27 mm Hg decrease in diastolic blood pressure.
However, be sure to take magnesium supplements only under the guidance of a doctor. It’s also essential to ensure you get enough of the mineral through diet, especially for those with kidney problems.
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