Electrolytes are essential minerals that carry electric charges. Dysfunction can make them fire off in unwanted ways. Integral for health, they balance fluids, send nerve signals, regulate energy creation and body functions.
There are many known electrolytes but these seven are most important to bodies. Familiar in everyday life they are sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate.
The electrolytes dissolve into ions in fluids like water, one reason why hydration is important to living things. Ions have positive (cations) or negative (anions) charges. They work together to form the basis of life.
Thus, electrolyte balance is important to health of humans, other animals, plants, environment and ecosystems. Special fertilizers are created for plants, and nutrition enhanced food for livestock and pets.
Electrolyte dysfunction degrades mental or physical health. With improper balance of nutrients plants die and crops wither, as do humans. Knowing the electrolytes, people are able to develop their own personal "fertilizers".
1. Sodium (Na⁺)
Sodium (Na⁺) is one of the best known electrolytes, primarily found in the fluid outside cells. It facilitates proper cell function, regulates blood pressure and blood volume, fluid balance, nerve and muscle function.
Sodium absorbs water. Without sodium the water seeps into the cells themselves. This causes cells to swell (hypotonicity) and misfunction.
Natural Sources
The recommended daily intake is around 2,300 mg or one teaspoon of table salt, less for children. A positively charged ion, sodium is found in foods such as:
Table salt (NaCl)
Processed foods
Seaweed
Eggs
Celery
Deficiency and Excess
Deficiency: While rare, sodium deficiency or hyponatremia causes symptoms like headache, confusion, nausea, fatigue and seizures. Hyponatremia is most common in older adults.
Excess: Too much sodium can cause hypertension or high blood pressure, rapid heartbeat and symptoms similar to deficiency, like confusion.
2. Potassium (K⁺)
Potassium (K⁺) is primarily found inside cells. It's important to body functions like maintaining fluid balance and ensuring proper muscle contractions, including those of the heart.
The potassium ion is a cation, or positively charged ion. It works closely with sodium to maintain proper nerve and muscle function.
Natural Sources
Rich sources of potassium include bananas, oranges, potatoes, spinach, and beans. The recommended daily intake for adults is about 2,500 to 3,000 mg. It can vary by individual.
Sweet potatoes (337 mg each, medium sized)
Bananas (420 mg each, medium sized)
Spinach
Eggs
Avocados
Beans
Deficiency and Excess
Deficiency: A low potassium level (hypokalemia) can lead to muscle weakness, cramps and arrhythmias.
Excess: High potassium levels (hyperkalemia) can be dangerous, potentially causing heart palpitations or even cardiac arrest. People with kidney problems are especially at risk.
3. Calcium (Ca²⁺)
Calcium (Ca²⁺) is the most abundant mineral in the human body, found mainly in bones and teeth. It is known for its role in bone health, and is also important for blood clotting, muscle contractions, and nerve signaling.
While dairy products are often highlighted for their calcium content, non-dairy sources can also provide significant amounts. A cup of almonds has about 76 mg of calcium, a serving of fresh broccoli about 50 mg.
Natural Sources
Dairy products, leafy green vegetables, fish with bones and fortified foods are excellent calcium sources. The recommended daily intake for adults is 1,000 mg, increasing to 1,200 mg for people over 50.
Dairy products (milk, cheese, yogurt)
Leafy greens (kale, broccoli)
Fortified foods (orange juice, cereals)
Almonds
Eggs
Deficiency and Excess
Deficiency: Insufficient calcium can lead to osteoporosis, muscle cramps and increased risk of fractures.
Excess: Too much calcium (hypercalcemia) can cause kidney stones and interfere with the absorption of other minerals.
4. Magnesium (Mg²⁺)
Magnesium (Mg²⁺) is involved in more than 300 biochemical processes. It aids in such internal activities as energy production, muscle and nerve function, regulating calcium levels and maintaining bone structure.
Natural Sources
Magnesium-rich foods include nuts, seeds, whole grains, and green leafy vegetables. The adequate intake level is around 400-420 mg for men and 310-320 mg for women.
Nuts (almonds, cashews 230mg / 100g)
Whole grains (wheat, oats, barley, buckwheat, quinoa)
Leafy greens (spinach, Swiss chard)
Legumes
While brown rice may be recommended, hulls of rice have anti-nutrients like phytates and lectins. In small amounts they can be beneficial but also bind to vitamins and minerals and prevent proper digestive absorption.
Deficiency and Excess
Deficiency: Low magnesium levels can cause muscle cramps, mental disorders, fatigue, irritability, osteoporosis.
Excess: Too much magnesium (hypermagnesemia) is rare but can happen especially due to over-supplementation. Symptoms include nausea, fatigue, and irregular heart rhythms.
5. Chloride (Cl⁻)
Chloride (Cl⁻) usually works with sodium to maintain fluid balance. It also helps produce digestive fluids and stomach acid like hydrochloric acid, essential for GI tract health.
An anion or negatively charged ion, it helps maintain osmotic pressure. High osmotic pressure creates hypertonicity, causing cells to shrivel and deform.
Natural Sources
Chloride is predominantly obtained from table salt and seaweed, with a recommended daily intake of around 2,300 mg.
Table salt (sodium chloride NaCl)
Seaweed
Tomatoes
Celery
Deficiency and Excess
Deficiency: Chloride deficiency can lead to dehydration, body pH imbalance, muscle cramps, weakness, and difficulty breathing.
Excess: An excess can cause an imbalance in the body's fluid levels, potentially leading to high blood pressure.
6. Bicarbonate (HCO₃⁻)
Bicarbonate is an important buffer in the blood, helping maintain pH levels (neutral) and prevent acidosis (low pH <7) or alkalosis (high pH >7). It has vital functions in respiratory and metabolic processes.
Natural Sources
Unlike other electrolytes, bicarbonate is naturally produced in the body. It can also be found in mineral waters and baking soda.
Deficiency and Excess
Deficiency: Low bicarbonate levels causes metabolic acidosis, fatigue and confusion.
Excess: High levels indicate metabolic alkalosis, with symptoms of muscle twitching and hand tremors.
There's no specific dietary recommendation for bicarbonate, as the body typically manages its levels through metabolism and respiration.
7. Phosphate (PO₄³⁻)
Phosphate (PO₄³⁻) is necessary for bone health, energy production, and cellular processes. A negatively charged ion, it's used in energy production through ATP (adenosine triphosphate), as well as DNA synthesis.
Natural Sources
Recommended intake of phosphate is about 700 mg per day.
Chicken - 195 mg / 3oz serving
Beef (fresh, sirloin or roast) - 60 - 70 mg / oz
Fish (salmon, tuna)
Scallops
Dairy products
Nuts and seeds
Kiwi fruit
Lentils
Other Legumes
Tofu
Deficiency and Excess
Deficiency: A low phosphate level can cause bone pain and weakness, and muscle weakness. It can promote an altered sense of reality, confusion, numbness and poor reflexes.
Excess: High phosphate levels can lead to the calcification of non-skeletal tissues and potential kidney damage. Often due to kidney issues, can cause cardiovascular problems.
Difference between phosphate and phosphorus: phosphorus refers to the chemical element (P), while phosphate refers to molecules containing the ion PO43−. Highly reactive with oxygen, phosphorus doesn't exist in elemental form in the human body.
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