Electrolites (Sodium, Potasium, Magnesium)
What are Electrolytes (Sodium, Potassium, Magnesium)?
Electrolytes are minerals that gain an electric charge when they're dissolved in water (1) (2) (3) (6). These charged minerals play vital roles in our bodies, such as maintaining electrical neutrality within cells and facilitating nerve and muscle action potentials (1). The primary electrolytes in our body are sodium, potassium, magnesium, calcium, phosphate, and bicarbonates (1) (2) (3) (6). The primary sources of electrolytes are the foods and liquids we consume (1) (2) (3).
Sodium
Sodium is an osmotically active cation primarily found in extracellular fluids (1) (2) (3). It is pivotal for regulating cell membrane potential and maintaining the volume of the extracellular fluid (1). Sodium and potassium ions are actively transported across cell membranes (1).
Potassium
Predominantly an intracellular cation, potassium is vital for establishing and controlling the electrical potential across cellular membranes (1) (2) (3). It holds specific importance for cardiac functions (2) (3). The cell membrane's active transport system ensures that when sodium ions enter a cell, potassium ions exit, and the inverse is also true (2).
Magnesium
Magnesium, another intracellular cation, is principally involved in adenosine triphosphate (ATP) metabolism, muscle function, neurological activities, and the release of neurotransmitters (1) (2) (3). During muscle contractions, the reuptake of calcium by the sarcoplasmic reticulum's calcium-activated ATPase is facilitated by magnesium (1).
Importance of Electrolytes
Electrolytes are indispensable for a variety of physiological functions. They help regulate water levels in the body, balance pH levels, transport nutrients into cells, expel waste from cells, and support muscular and neural functionality. Furthermore, they stabilize heart rate, rhythm, and blood pressure and contribute to bone and dental health (3).
Sources of Electrolytes
Our daily diet and beverages supply the necessary electrolytes (1) (2) (3). Some drinks are inherently rich in electrolytes, while others are specifically formulated to deliver them (6). Below are some commonly consumed sources of these crucial electrolytes:
- Sodium: table salt, soy sauce, processed foods, and sports beverages
- Potassium: bananas, oranges, potatoes, spinach, and yogurt
- Magnesium: almonds, spinach, cashews, and peanuts
Electrolyte Imbalance
The body's electrolyte levels can sometimes become imbalanced, leading to either a surplus or deficit of particular electrolytes (1) (2) (3). Such imbalances can manifest in symptoms ranging from muscle cramps and weakness to confusion, seizures, and irregular cardiac rhythms (3). Dehydration, kidney diseases, and certain medications can trigger these imbalances (3).
Summary
To summarize, electrolytes are minerals that have an electric charge when dissolved in water. They are essential for basic life functioning, such as maintaining electrical neutrality in cells and generating and conducting action potentials in the nerves and muscles. The main electrolytes in the body include sodium, potassium, magnesium, calcium, phosphate, and bicarbonates. Electrolytes come from the food and fluids we consume. Electrolyte imbalance can occur when the levels of electrolytes in the body are too high or too low and can cause a range of symptoms. Electrolyte imbalance can be caused by various factors, including dehydration, kidney disease, and certain medications.
Citations:
(1) https://www.ncbi.nlm.nih.gov/books/NBK541123/
(2) https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
(3) https://medlineplus.gov/fluidandelectrolytebalance.html
(4) https://www.amazon.com/Fasting-Salts-Intermittent-Flavourings-Sweeteners/dp/B07Z55FLJC
(5) https://www.amazon.com/Electrolyte-Supplement-Hydration-Potassium-Magnesium/dp/B01MXDAHIB
(6) https://www.medicalnewstoday.com/articles/electrolytes-drinks