Which Electrolyte Supplement Do You Really Need?

Magnesium, potassium, and sodium are essential minerals that help control fluid balance, muscle movement, and heart rhythm. Most people get electrolytes from a healthy diet.

Supplements may be necessary after you sweat a lot, are sick, or have a condition that affects your body’s nutrient absorption. Each electrolyte plays a different role in the body, so the right supplement depends on which mineral is low and why.

Magnesium is Best for Muscle Relaxation and Nerve Function

Compared to other electrolytes, magnesium is especially important for muscle relaxation and nerve function. Magnesium supports over 300 chemical reactions in the body. It is needed for:

• Muscle relaxation and normal muscle movement
• Nerve signaling
• Steady heart rhythm
• Turning food into energy that the body can use
• Bone strength, along with calcium and vitamin D

Causes and Signs of Low Magnesium

You can have low magnesium if you don’t get enough in your diet or if your body loses more than it takes in. This can happen with a poor diet, digestive conditions like celiac disease, long-term diarrhea or vomiting, drinking too much alcohol, peeing a lot, or taking certain medicines like diuretics (water pills) and acid-reducing drugs, such as proton pump inhibitors (PPIs).

Signs of low magnesium, or magnesium deficiency, include:

• Loss of appetite
• Nausea or vomiting
• Muscle cramps, twitches, or spasms
• Fatigue or low energy
• Irregular heartbeat or palpitations
• Numbness or tingling in the hands and feet
• Mood changes, such as irritability

Potassium Supports Muscle Contraction and Fluid Balance

Potassium plays a role in muscle contraction and in maintaining fluid balance inside cells. Potassium is the most abundant mineral found inside the body’s cells. It helps:

• Maintain a steady heart rhythm
• Support muscle contractions
• Carry nerve signals between the brain and body
• Support kidney function and fluid balance
• Keep blood pressure within a healthy range

Causes and Signs of Low Potassium

You can have low potassium if you don’t eat enough potassium-rich foods or lose more than you take in. This can happen after vomiting, diarrhea, heavy sweating, or taking medicines like diuretics (water pills) or laxatives. People with chronic kidney disease or eating disorders like bulimia are also at higher risk.

If you are low in potassium, you might experience:

• Muscle weakness or cramps
• Fatigue or low energy
• Constipation
• Heart palpitations
• Numbness or tingling
• Mood changes, such as low mood or anxiety

Sodium Helps Regulate Blood Volume and Blood Pressure

Sodium is an essential mineral your body needs to:

• Regulate blood volume and blood pressure
• Support muscle contractions, including the heart
• Carry nerve signals throughout the body
• Maintain cells’ fluid balance

Most people already get enough (or too much) sodium from their diet. It is naturally present in milk, meat, and shellfish, and is often added to pre-packaged foods. Sodium supplements are usually only needed when large amounts are lost through sweat or illness, such as vomiting or diarrhea.

Causes and Signs of Low Sodium

The body can become low in sodium if you lose too much fluid or if you drink a lot of water without replacing sodium. This can happen with heavy sweating, prolonged exercise, vomiting, diarrhea, certain medicines such as diuretics (water pills), or medical conditions that affect fluid balance.

If you are low in sodium, you might experience symptoms such as:

• Headache
• Fatigue
• Nausea or vomiting
• Muscle weakness or cramps
• Dizziness or lightheadedness when standing up
• Restlessness or irritability

Talk to a Healthcare Provider Before Supplementing

Most people get enough electrolytes from food, but supplements may help if you lose large amounts through sweating or illness, or if a medical condition affects how your body’s fluid balance, such as kidney disease.

The only way to know for certain if you have an electrolyte imbalance is through a blood test. An electrolyte panel, which is often part of routine blood work, can identify which mineral is low and whether supplementation is needed.

Always talk to a healthcare provider before starting any electrolyte supplement. Because each electrolyte supports different body functions, testing helps ensure you replace the right mineral and avoid taking too much of another.