Have you ever wondered what potassium and magnesium are for? These two minerals are essential for energy and for accomplishing daily tasks. If on more than one occasion you feel down, tired, weak and lacking in energy, the reason may be that you have low levels of both minerals. Potassium and magnesium deficiency is even more common during the summer months as a result of sweating.
This is because we lose many of the minerals we have in our bodies through perspiration. Fortunately, we have many resources at our disposal to get the levels right, but first of all, let’s find out what potassium and magnesium are for and what symptoms can be attributed to a low level of these minerals. Take note!
Symptoms of low potassium and low magnesium
Potassium and magnesium are two minerals essential for the proper functioning of the body. Therefore, low levels of potassium (hypokalaemia) and magnesium (hypomagnesaemia) can cause a variety of symptoms, including the following:
Symptoms of low potassium levels
Although they may be similar, the symptoms we may experience from having low levels of these two minerals are different. In the case of potassium, we may notice:
- Muscle weakness and fatigue.
- Muscle cramps, especially in the legs.
- Palpitations, as low levels of potassium in the blood can affect the rhythm of the heartbeat.
- Fatigue. Lack of potassium causes general fatigue and weakness.
- Constipation, as the smooth muscles of the digestive system are affected.
- High blood pressure.
Symptoms of low magnesium levels
Some of the symptoms that can be caused by a lack of magnesium in the body are as follows:
- Tremors and muscle spasms.
- Generalised weakness.
- Cardiac arrhythmias.
- Nausea and vomiting.
- Mood changes, irritability, confusion and personality changes.
It should be added that these symptoms may also be due to other illnesses, so it is advisable to see your doctor for a check-up before taking a supplement.
What are potassium and magnesium used for?
Want to find out what potassium and magnesium are for? Now that you know the symptoms of a deficiency of these two minerals in the body, let’s discover the essential functions of these two minerals in the body:
Potassium is a mineral that serves to:
- To achieve fluid balance both inside and outside the cells. Together with sodium, it regulates osmotic pressure and water distribution in the body.
- It is involved in the conduction and transmission of electrical impulses in muscles, including the muscles of the heart.
- It is involved in the transmission of nerve impulses and is therefore essential for the normal function of nerve cells and communication between them.
- It serves to achieve an acid-base balance in the body and thus the proper elimination of waste through urine.
Magnesium also has the following functions:
- Like potassium, magnesium is involved in muscle function, both in skeletal and heart muscles. It helps the muscles to relate to each other after contraction.
- It is involved in the absorption and metabolism of calcium in the body, an essential task for the formation and maintenance of bones and teeth.
- They contribute to protein synthesis, which is essential for cell repair.
- It assists in the normal function of nerve cells and helps in the transmission of nerve impulses like potassium.
- It is involved in energy production by promoting the activation of enzymes that metabolise carbohydrates and fats.
As you have seen, both potassium and magnesium are involved in essential functions in the body and a deficiency of both can cause very uncomfortable symptoms. The way to replenish these two minerals is through food and hydration, but this is not always enough.
On these occasions, it is important to consult a specialist to see if it is possible to achieve adequate levels of potassium and magnesium through nutritional supplements, such as Orgono Articomplex 100 capsules which, in addition to magnesium, contains silica, zinc, MSM, vitamin C and D3. This is especially indicated in situations where the deficit of these minerals is more evident, as can occur in summer due to sweating.
Benefits of taking potassium and magnesium
After knowing what potassium and magnesium are for, we will see what are the benefits of adding these minerals to your diet. minerals to the daily diet. Some of them are as follows:
- Improves bone health by contributing to calcium absorption and metabolism, especially for those at risk of osteoporosis.
- Improves sleep quality, ideal for people with insomnia or sleeping difficulties.
- Helps to reduce stress and anxiety.
- Prevents potassium and/or magnesium deficiency.
- Improves athletic performance as athletes lose minerals through sweat.
- Reduces the effects of sodium on blood pressure.
Foods rich in potassium and magnesium
One way to achieve optimal levels of potassium and magnesium is through diet, but foods help us to relieve tiredness and muscle fatigue Take note and start feeling better!
- Bananas with a high potassium content can be incorporated into smoothies or desserts.
- Spinach in salads, smoothies or cooked dishes.
- Potatoes in their skins whether baked, boiled or roasted.
- Tomatoes in salads, sauces, etc.
- Legumes such as beans, lentils, and chickpeas… ideal for stews, soups or salads.
- Cereals such as oats, quinoa, brown rice and so on.
- Oranges, whole or in juice.
- Dark chocolate.
- Melon and watermelon provide a large amount of potassium. They are also a summer season fruit when the body loses more minerals through sweating.
- Avocados on toast or in salads.
- Fish, such as salmon, mackerel, herring or tuna.
- Nuts such as almonds, walnuts, cashew nuts or hazelnuts.
- Pumpkin, sunflower or chia seeds.
Now that you know what potassium and magnesium are for, remember that it is essential to incorporate them into the diet as they are essential for the vital functions discussed above, such as the regulation of osmotic pressure.