Lately we talks more and more often about the use of
Magnesium and Potassium supplements in meals. But what are these supplements
for ? Do they really help? Is it possible to do without it? In reality these
are two very important elements in our needs, as they have diuretic and
rehydrating purposes. Furthermore, in many cases, potassium and magnesium
supplementsthey are used simply as integrating elements with other substances.
Their action, therefore, can even be threefold. However, we must never overdo
these minerals as they have a close biological correlation that greatly affects
our state of well-being. By using too many supplements of this type it is
possible to obtain the exact opposite effect to what was hoped for. You will
feel heavy, tired; malaise and fatigue will come. Anything can be a poison if
used in disproportionate concentrations. For example, magnesium has always been
an extremely important factor for the correct functioning of the pump called
Sodium-Potassium Pump. The latter serves specifically to transport the sodium
ions from the inside of the cell to its outside; on the other hand, potassium
ions are transferred from the outside of the cell to the inside. If the
concentration of these ion is too large, the mechanism could jam causing
numerous muscle and even heart problems.
What if the concentration of these
ions is too small? Other problems may arise. Not only that: elements such as
Potassium and Magnesium also serve to provide the whole body with a large dose
of energy. In fact, the transport of these ions always occurs with the
concentration gradient of the environment, which is why in order for this operation
to take place it is necessary to exploit theATP. For this reason, particularly
useful energy substances are often added to the potassium and magnesium
supplements to guarantee the possibility of this free exchange. To this is
added the fact that both elements are interconnected with each other: the lack
of one of these, in fact, could soon lead to the lack of the other. In
particular, these supplements are prescribed to those patients who are
dehydrated, sick or take many diuretic preparations. In fact, it is not
surprising, since both Potassium and Magnesium are eliminated from the body
with urine.
Many diuretics , in fact, lead to problems such as hypomagnesaemia
and hypokalaemia.In both cases we are dealing with rather serious disorders,
capable of significantly compromising the well-being of the person. The
problems, of course, are solved thanks to food supplements that allow you to
restore the correct levels of these elements in the body already after a few
intake. It must be remembered that both minerals in question are eliminated
from the body also by means of sweat. This, in turn, means that these are
particularly useful supplements for all those who practice sports. Nowadays it
is not uncommon to see footballers taking this type of minerals during a break.
Take Magnesium and Potassium supplements?
Identify the exact moment when it is essential to start
consuming these supplements it's not as easy as it might seem at first glance.
Indeed, this is a difficult mission as both ions are mainly intracellular. This
means that their dosage in the blood does not correspond to the real one of all
organic reserves and a simple blood test cannot provide accurate results. In
general, the various serum tests are delayed and attention should be paid to
other symptoms that indicate a deficiency. In fact, by not solving the specific
problems relating to the deficiency itself, one soon risks compromising the
result of the entire therapy. The administration of Potassium is indicated
together with that of Magnesium; on the other hand, despite being elements in
strong correlation with each other, by administering Magnesiumit is not always
indicated to also administer potassium. In general, however, it is necessary to
evaluate the possibility of joint administration on a case-by-case basis and if
you have any doubts about the possibility of taking supplements, it is still a
good idea to consult your doctor.
Symptoms and signs that indicate a deficiency of Potassium and / or
Magnesium
The symptoms to which the greatest possible attention should
be paid are mainly:
• constipation;
• chronic
fatigue and fast fatigue;
• a
possible headache in the frontal area;
• muscle
and bone weakness;
• constant
nervousness;
• breathing
difficulties;
• the
presence of peripheral edema;
• in some suitcases
it is even possible that psychological depression occurs.
Obviously, these symptoms could also indicate the presence
of other pathological conditions, which is why more specific diagnoses are
often needed. These allow you to identify the cause of the problem.
The causes could be many. As already mentioned, physical
activity stands out among the main ones, in turn linked to strong sweating:
athletes are the most likely to suffer from a potassium or magnesium deficiency
.But it is not only sport that causes the loss of Potassium or Magnesium, but
also of other pathological conditions. Among these, first of all, it is
necessary to remember everything related to diarrhea. In fact, it involves a
strong loss of the ions that our body needs to function well. To these are
added other problems, such as vomiting or malabsorption of some nutrients. In
fact, in some cases the ions in question may simply not be absorbed and the
body could not derive any benefit from their presence in the nutrients taken.
Among other causes, diabetes stands out, especially if it is poorly controlled.
Obviously, even in the case of malnutrition, the deficiency of the ions
indicated above is possible, as wellalcoholism . In the latter case, the body
simply fails to absorb sufficient concentrations of Potassium and / or
Magnesium, which in turn leads to the condition of deficiency.
When should you prefer supplements to foods that contain potassium and
magnesium?
As with many other nutrients, also Potassium and
Magnesiumthey can easily be found in different foods. In particular, Magnesium
is present above all in all green vegetables (as it is part of the chlorophyll
which, as is well known, is included in practically all plants). So a good salad
can certainly help restore the correct levels of this element in the body. If,
on the other hand, you need to increase the level of potassium concentration in
the body, you just can't help but ignore legumes or vegetables. Those who need
potassium should eat plenty of grains, but don't overlook the importance of
fruit, especially nuts, figs, plums and dates. However, the increase in
concentration of these elements in the body will certainly be slower than if,
instead, food supplements are preferred. These, in fact, are made specifically
to give the body a way to restore the correct oneslevels of Potassium or
Magnesium in the shortest possible time. Therefore, their use is particularly
suitable for all those who, having sustained large losses, must bring the
concentration back to the correct levels in a timely manner. It should also be
clarified that you can both eat fruit and vegetables containing Potassium and
Magnesium, and take food supplements. In particular, however, supplements are
indicated when:
• you have
diabetes;
• you have
diuretic problems;
• you
suffer from diarrhea;
• a
dangerous operation was recently supported;
• you do a
job that requires a lot of energy and makes us sweat a lot or you practice a
certain sporting activity constantly;
• there are
problems of malnutrition or absorption of the above elements;
• a diet
that is too meager of elements such as Potassium and Magnesium is supported.
Obviously, there are very different types of supplements on
the market and some are better suited to certain types of needs than others.
When to do without potassium and / or magnesium supplements?
As long as these elements are present in food, you can get
enough of them even without turning your attention to food supplements. But if
we notice the symptoms described, it is worth evaluating the use of potassium
and magnesium supplements .
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