Electrolytes are charged minerals dissolved in bodily fluids, essential for cellular function.
Key electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate.
Sodium
Sodium maintains fluid balance, regulates blood pressure, and supports nerve and muscle function. Normal levels are 135-145 mmol/L.
Imbalances can cause symptoms like headaches, confusion, seizures, and coma. The FDA recommends less than 2,300 mg/day.
Potassium
Potassium supports nerve and muscle function. Normal levels are 3.6-5.5 mmol/L.
Deficiency can cause muscle weakness and cardiac issues, while excess can lead to kidney problems and paralysis.
Adults need about 4,700 mg/day from foods like fruits, vegetables, and meat.
Calcium
Calcium is crucial for bones, muscle contraction, and nerve transmission.
Normal levels are 8.8-10.7 mg/dl. Imbalances can cause gastrointestinal issues, bone abnormalities, and fatigue.
Adults need around 1,000 mg/day, with vitamin D aiding absorption.
Magnesium
Magnesium is involved in metabolism, muscle function, and neurological health.
Normal levels are 1.46-2.68 mg/dl. Deficiency can lead to muscle weakness and cardiovascular issues, while excess can cause nausea and low blood pressure.
Sources include leafy greens, nuts, and legumes.
Chloride
Chloride regulates cell volume and pH balance, and is usually consumed as part of sodium chloride (table salt). Its intake mirrors sodium consumption.
Phosphorus
Phosphorus is essential for DNA replication and energy production. Normal levels are 3.4-4.5 mg/dl. Deficiency can cause muscle weakness and bone pain, while excess can be linked to kidney disease. Adults need at least 1,000 mg/day, with sources including dairy, meat, and legumes.
Conclusion
Maintaining balanced electrolyte levels through a healthy diet and proper supplementation is key to overall health and athletic performance.
