When and why take potassium and magnesium supplements?

Magnesium and potassium are two mineral salts that are found in many foods and are very important for the nutrition of your body.

Magnesium is crucial because it regulates the metabolism of other minerals including calciumzinc and potassium.
Potassium is important because it regulates cardiac activity and participates in many biochemical reactions of the nervous system.

These two minerals have many properties and in fact are indicated in homeopathy for their beneficial properties. Those of magnesium are:

  • regulate blood sugar concentration;
  • Stabilize mood
  • Promote calcium absorption;
  • Normalize intestinal motility;
  • Promote normal muscle function

Those of potassium, on the other hand, are:

  • Make nerve tissues work properly;
  • Regularize cardiac activity;
  • Decrease the formation of thrombi and plaques in the arteries;
  • Keep fluids in the cells.

Insufficient potassium intake or potassium loss due to prolonged vomiting or diarrhoea can cause cardiac arrhythmias.

The combination of these mineral salts helps us to rebalance energy metabolism, restore the hydrosaline balance, counteract summer weakness and support us in periods of greater fatigue. They are sources of vitality and well-being for our body.

It is recommended to take it in case of:

  • muscle cramps and small contractures;
  • exhaustion and fatigue;
  • fatigue;
  • sleepiness;
  • sports and intense physical activity;
  • sweating (due to strong heat or sports activity);
  • strict diet and unbalanced nutrition.

What are the signs of a potassium and magnesium deficiency

Magnesium and potassium deficiencies are rare because they are taken through food but if for some reason they occur you will need, on the advice of your doctor, supplements because, being micronutrients, they are essential for the functioning of bones, brain heart and maintain the tone of the muscular system.

The deficiency of these two mineral salts is manifested by the following symptoms:

  • Muscle fatigue;
  • Always feeling tired;
  • Muscle cramps;
  • Exhaustion;
  • Physical fatigue;
  • Mental fatigue;
  • Stress;
  • Fragile immune system;
  • Joint problems;
  • Dizziness;
  • Gastric reflux;
  • Migraine.

Many of these symptoms can also be a sign of excess magnesium and potassium.

Foods rich in magnesium and potassium

Legumes, green leafy vegetables, cocoa, oilseeds such as pumpkin seeds, flax and sunflower, dried fruit, whole grains, but also meat, fish and dairy products are rich in magnesium.

Potassium instead is present in green leafy vegetables, beets, soy and derivatives, beans, in whole grains, in carrots, celery, tomatoes, cucumbers, peppers and eggplants, artichokes and broccoli, in meat and fish, etc.

Rich in potassium are also fruits such as bananas, apples and pears, apricots, melon, figs, citrus fruits, etc.

Citrus fruits, among other things, are rich in potassium citrate, which is the potassium salt of citric acid, useful to counteract the formation of kidney stones.

Magnesium and potassium supplements: why take them

People who eat a balanced diet eat a sufficient amount of magnesium and potassium, but there are specific categories of people who may need it more:

  1. Elderly. The elderly need magnesium to slow down the decline of memory and potassium, especially during the summer season, a period during which it becomes even more important to maintain proper levels of hydration and energy;
  2. Women in menopause. A proper integration of all mineral salts relieves symptoms.

In addition, the availability of these minerals in our body is strongly compromised in case of:

  • Diseases;
  • unbalanced diets;
  • alcohol abuse;
  • use of drugs (diuretics, antibiotics, etc.)
  • pregnancy and lactation;
  • periods of particular fatigue (due to intense sports activity, study, stress, etc.);
  • diarrhoea;
  • vomit;
  • poor absorption.

It is therefore advisable to supplement these minerals using magnesium and potassium supplements. These products also provide nutrients and vitamins rich in antioxidants that counteract cellular aging.

Supplements are an energizing support useful to replenish lost mineral salts and recover physical and mental energy. It is always advisable to contact your doctor to assess the actual need for a supplement.

Side Effects Associated with Using Magnesium and Potassium Supplements

Usually, magnesium and potassium supplements have no contraindications. The only case in which you absolutely must not take them is if you suffer from kidney failure because, if the kidneys cannot work well, you risk an excessive accumulation of these mineral salts and this can cause muscle weakness and intestinal disorders such as stomach pains and diarrhea.

Magnesium and potassium supplements: when you need to take them

If you are not one of the people listed above and still have magnesium and potassium deficiencies it could mean that:

  1. Your diet is low in mineral salts;
  2. Do intense physical activity in which you sweat a lot.

In these two cases, the integration of magnesium and potassium and all antioxidant vitamins is indispensable.

On the market there are many supplements, in powder or effervescent granules in sachets or tablets, containing magnesium and potassium. For example, Supradyn Magnesium and Potassium is a food supplement, based on citric acid anhydrous, in 24 single-dose sachets of effervescent granules that does not contain gluten and is sweetened by sweeteners. Supradyn Magnesium and Potassium, produced by Bayer is not to be considered a substitute for a varied diet, it is a food supplement that does not require a prescription (it is always good to read the warnings), but in particular health conditions it can be taken taking into account the indications of a doctor.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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