Fit for a family vacation: the importance of electrolytes such as potassium & magnesium citrate

Summer is beckoning, the suitcases are almost packed: the long-awaited family vacation is just around the corner! It is important to keep your body fit so that you can enjoy your time off without a care in the world. Especially when it's hot and active, your inner balance can quickly be upset. Not exactly what we need on vacation! This is where electrolytes such as potassium and magnesium (especially magnesium citrate) come into play. In this article you will find everything you need to know to get through your vacation full of energy.

Electrolytes at a glance: The invisible heroes of your body

Electrolytes are minerals that are dissolved in body fluids and carry electrical charges. They are essential to keep everything running smoothly in the body. The most important electrolytes include sodium, potassium, calcium, magnesium, chloride, phosphate and hydrogen carbonate. A balanced ratio is crucial for optimal function. [1]. And not only during sport and heat, but also in everyday life when energy levels drop.

Function of electrolytes: more than just thirst quenchers

Electrolytes regulate many different processes in the human body.

Fluid balance: Sodium and potassium regulate water distribution and osmotic pressure. [1]

Nerve and muscle function: Potassium, sodium, calcium and magnesium enable signal transmission for the normal function of nerves and muscles, including the heart. [1]

Acid-base balance: They keep the pH value of the blood stable and ensure the acid-base balance. [1]

Energy metabolism: Magnesium activates enzymes for normal energy metabolism. [2]

Bone health: Calcium and phosphate are building blocks for normal bones. [1]

Electrolytes are also jointly responsible for the function of red blood cells. They transport vital oxygen through your body.

Signs of an imbalance: when the body sounds the alarm

An electrolyte deficiency is often caused by heavy sweating, gastrointestinal problems or an unbalanced diet if losses are not sufficiently replaced. [1] The risk is particularly high on vacation in hot weather and during exercise.

How do you notice an electrolyte deficiency? Look out for [1]:

• Muscle cramps or weakness
• Unusual tiredness
• Dizziness, headaches
• Cardiac arrhythmia (with potassium or calcium deficiency)

Take these symptoms seriously, especially in the heat.

What is potassium? Power for nerves and muscles

Potassium is a vital mineral and one of the most important electrolytes. It is mainly found in the cells, especially in the muscles. Internationally, potassium is also known as potassium.

Benefits of potassium: blood pressure, muscles & more

What exactly does potassium do to the body [3]?

Blood pressure regulation: As an antagonist of sodium, potassium helps to maintain normal blood pressure.

Nerve impulses: Contributes to the normal functioning of the nervous system.

Muscle contractions: Crucial for normal muscle function, including that of the heart.

Fluid & acid-base balance: Regulates water and acid-base balance as well as osmotic pressure.

Growth: Involved in protein and glycogen formation.

All of this will ultimately make you feel alert, agile and focused.

Potassium: recommended intake and top food sources

The German Nutrition Society (DGE) estimates that adults need 4000 mg of potassium a day. [3] A balanced diet usually covers this. Where is there a lot of potassium? Many vegan foods contain this important mineral [3]:

Fruit: bananas (yes, bananas are rich in potassium!), apricots (dried), oranges, avocados

Vegetables: Potatoes, tomatoes (pulp), spinach, carrots, kohlrabi

Nuts & seeds: Hazelnuts, almonds, cashews

Pulses: beans, lentils

Wholemeal products (spelt, rye), cocoa

Potassium deficiency (hypokalemia): Causes and symptoms

A potassium deficiency (hypokalemia) is rarely caused by malnutrition alone if you eat a healthy, varied diet. There are various causes that can lead to a potassium deficiency.

More common causes are excessive losses due to [4]:

• Vomiting or diarrhea (also due to laxatives)
• Certain medications (diuretics)
• Kidney disease, hormonal disorders (e.g. Cushing's syndrome)
• Low magnesium levels (hypomagnesemia)

How does a potassium deficiency manifest itself? Symptoms affect nerves and muscles [3]:

• Muscle weakness to paralysis
• Tiredness, listlessness
• Constipation to intestinal obstruction
• Cardiac arrhythmia

Excess potassium (hyperkalemia): When does it become critical?

Too much potassium (hyperkalemia) is rare in healthy kidneys. It usually becomes critical in [5]:

• Kidney disease (kidney failure)
• Medication that inhibits potassium excretion (e.g. ACE inhibitors)
• Massive cell destruction (injuries, burns, tumor lysis)
• Overdose due to preparations/infusions

What are the symptoms of too much potassium? Similar to a deficiency [3]:

• Muscle weakness, paralysis
• Paresthesia
• Intestinal obstruction
• Serious cardiac arrhythmia up to cardiac arrest

Important: People with kidney disease should be very careful with potassium supplements and seek medical advice!

Potassium as a dietary supplement or medication?

For healthy people with a balanced diet, supplementation is usually unnecessary. [3] The requirement is usually covered by food. However, a supplement can be useful if a deficiency is diagnosed by a doctor. The Federal Institute for Risk Assessment (BfR) recommends that no more than 500 mg of potassium should be taken daily via food supplements without medical advice. [9] Higher doses should be taken by a doctor!

Is potassium radioactive?

Yes, a tiny proportion (approx. 0.012%) of natural potassium is the radioactive isotope potassium-40. However, the amount in food and in the body is extremely small and does not pose a health risk according to the US Environmental Protection Agency (EPA). [6] It is part of the natural background radiation.

Magnesium citrate for muscles & energy: the vacation booster?

Alongside potassium, magnesium is another important mineral and electrolyte. It is involved as a cofactor in over 600 enzyme reactions.

Important functions [2]:

• Normal energy metabolism
• Normal muscle function
• Normal function of the nervous system
• Maintenance of normal bones
• Protein synthesis and cell division Regulation of other electrolytes such as potassium and calcium

Recommended intake and magnesium-rich foods

The DGE estimates the requirement for adults at 350 mg magnesium for men and 300 mg for women. [2] The requirement may be higher during sport, stress, pregnancy/breastfeeding or in old age.

Good sources of magnesium are [2]:

• Whole grain products
• Nuts and seeds (especially almonds, cashews, sunflower seeds)
• Legumes
• Green leafy vegetables
• Dark chocolate, avocados, bananas, potatoes

Only about 30-50% of the magnesium from food is absorbed. [7]

Why magnesium citrate? Focus on bioavailability

What exactly is the difference between magnesium and magnesium citrate? Quite simply: magnesium is the mineral and magnesium citrate (magnesium citrate) is an organic compound (salt of citric acid). [7]

Many people ask themselves whether magnesium citrate is better than normal magnesium. Organic compounds such as magnesium citrate are usually better absorbed by the body via the gastrointestinal tract than inorganic forms (e.g. magnesium oxide). They are highly bioavailable. [7]

As a dietary supplement, magnesium citrate helps to increase magnesium intake and benefit from its effects [2]:

• Support of normal energy metabolism
• Contribution to normal muscle function
• Supporting the normal function of the nervous system
• Maintenance of normal bones

Important: In higher doses, magnesium citrate is also used as a laxative. [8]

Who should be careful? (Contraindications)

People with impaired kidney function should only take magnesium citrate after consulting a doctor, as excess magnesium cannot be excreted well. [7] As a general rule: Always seek medical advice if you have a chronic illness or are taking medication.

Magnesium citrate and sleep

There is no direct evidence that magnesium is good for sleep. However, as magnesium helps to relax muscles and reduce tiredness, a sufficient supply could indirectly promote sleep, especially in the case of a deficiency. [2] A healthy lifestyle is crucial..

Electrolyte balance on vacation: practical tips

How do you ensure a good supply on vacation, especially in the heat?

Increased need in heat and activity

When we sweat, we lose water and electrolytes such as sodium, potassium and magnesium. This loss must be compensated for. Young children in particular are more sensitive to heat and fluid loss. Make sure they have a sufficient intake.

Recognize deficiency symptoms on the go

Watch out for listlessness, muscle cramps, headaches or dizziness. [2] Especially on hot days, these can be signs of an electrolyte deficiency.

Strategies for a quick electrolyte supply

How can I get electrolytes quickly?

1. Drinking: Sufficient water is essential. Drink regularly, not just when you are thirsty.

2. Eat smart: opt for electrolyte-rich foods [1]:

• Potassium: bananas, dried fruit, nuts.
• Magnesium: Nuts, seeds, bananas, wholegrain products.
• Sodium: Usually sufficient in the diet. Something salty can help after heavy sweating. [1] A varied diet is important.

3. Special drinks or powders: When should you take electrolytes? During very strenuous exercise, extreme heat or if your diet is not sufficient. [1] Isotonic drinks or electrolyte powders can help to compensate for losses. They often contain sodium, potassium, magnesium and calcium. [1] Targeted supplements with potassium or magnesium citrate can also be useful, but observe the BfR maximum amounts (max. 500 mg K / 250 mg Mg per day from supplements without medical advice). [2]

Conclusion: Well supplied for the vacations!

A good supply of electrolytes such as potassium and magnesium (as bioavailable magnesium citrate) is important for a fit vacation, especially in the heat. The basis is a balanced, varied diet and sufficient water. If you need more due to heavy sweating, isotonic drinks, electrolyte powder or supplements (as recommended) can help. And by the way, this will also make you feel more alert, more active and simply better. That's how a vacation should be, right?

Further information & disclaimer:

This article is for information purposes only and does not replace medical advice. Always consult a specialist before taking food supplements, especially if you have a pre-existing condition (kidneys!), are pregnant or breastfeeding and have young children. Pay attention to quality and dosage. A healthy lifestyle is always the basis.

Selected questions & answers (FAQ)

What does potassium do to the body?

Potassium regulates blood pressure, nerve and muscle function, water and acid-base balance. [3]

Is the daily intake of magnesium citrate safe?

Yes, the daily intake of up to 250 mg magnesium from supplements per day is safe, preferably spread out. [2]

Are bananas rich in potassium?

Yes, bananas are a top source of potassium. [3]

Which foods contain a lot of potassium?

Bananas, potatoes, tomatoes, spinach, nuts and dried fruit contain potassium. [3]

What is the difference between magnesium and magnesium citrate?

Citrate is an organic compound that is better absorbed and has a higher bioavailability. [7]

Is potassium radioactive?

Yes, a tiny, harmless proportion is naturally radioactive. [6]

Sources:

[1] https://www.pharmazeutische-zeitung.de/elektrolyte-aus-dem-gleichgewicht
[2] http://www.dge.de/gesunde-ernaehrung/faq-zu-magnesium
[3] http://www.dge.de/gesunde-ernaehrung/kalium
[4] https://www.msdmanuals.com/elektrolythaushalt/hypokaliämie
[5] https://www.msdmanuals.com/elektrolythaushalt/hyperkaliämie
[6] https://www.epa.gov/natural-radioactivity-food
[7] https://www.wolfs-apotheke.de/gesundheitsbibliothek/magnesium
[8] https://www.fda.gov/recall-all-flavors-and-lots-within-expiry-magnesium-citrate
[9] https://www.klartext-nahrungsergaenzung.de/kaliumprodukte-fuer-nerven-und-muskeln

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