Magnesium, Calcium and Potassium 101: Benefits

Magnesium, Calcium, Potassium, Sodium, Chlorides and Phospates are electrolytes. Electrolytes are minerals in body fluids. If you are dehydrated, your body does not have enough fluid and electrolytes. Since each of them plays a role in hundreds of body functions, having too much or too little may cause health problems.

In this article we will explain the benefits or magnesium, calcium, potassium for certain health issues. 

Magnesium is involved in muscle and neuron function, blood pressure and blood sugar regulation, and bone and DNA formation. Magnesium may also help you sleep better and aid in the relief of anxiety and depression. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm

Potassium plays a vital role in managing fluids, nerve signals, and muscle contractions. It also helps your body regulate your blood pressure, heart rhythm and the water content in cells.

Calcium is a mineral most often associated with healthy bones and teeth. Most calcium is stored in bones and teeth to help make and keep them strong. Moreover, calcium helps muscles and blood vessels contract and expand, and to send messages through the nervous system. Calcium is also used to help release hormones and enzymes that affect almost every function in the human body.

Contents

Magnesium, Calcium, Potassium: Benefits
A. Magnesium, Calcium, Potassium for Blood Pressure
B. Magnesium, Calcium, Potassium for Bone Health
C. Magnesium, Calcium, Potassium for Sleep
D. Magnesium, Calcium, Potassium for Muscle Cramps

How to Balance Calcium Magnesium and Potassium
A. Best Source of Calcium
B. Best Source of Magnesium
C. Best Source of Potassium
D. All in One Supplement
 

Magnesium, Calcium and Potassium: Benefits

A. Magnesium, Calcium, Potassium for Blood Pressure

Blood Pressure

Dietary intakes of potassium, calcium, and magnesium have each been reported to lower blood pressure, but the extent of blood pressure reduction in epidemiological studies and clinical trials has been small and inconsistent.

i. Magnesium and Blood Pressure

Magnesium may lower blood pressure by acting like a natural calcium channel blocker. Specifically, magnesium competes with sodium for binding sites on vascular smooth muscle cells, increases prostaglandin E, binds to potassium in a cooperative manner, and induces endothelial-dependent vasodilation and BP reduction. (Source)

An intake of 500 mg/d to 1000 mg/d may reduce blood pressure (BP) as much as 5.6/2.8 mm Hg. However, clinical studies have a wide range of BP reduction, with some showing no change in BP.

Magnesium also increases the effectiveness of all antihypertensive drug classes.

The combination of increased intake of magnesium and potassium coupled with reduced sodium intake is more effective in reducing BP than single mineral intake and is often as effective as one antihypertensive drug in treating hypertension. Reducing intracellular sodium and calcium while increasing intracellular magnesium and potassium improves BP response. (Source)

ii. Potassium and Blood Pressure

Foods that are rich in potassium are important in managing high blood pressure (HBP or hypertension) because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.

Increasing potassium through diet is recommended in adults with blood pressure above 120/80 who are otherwise healthy. Potassium can be harmful in patients with kidney disease, any condition that affects how the body handles potassium, or those who take certain medications. The decision of whether to take excess potassium should be discussed with your doctor. (Source)

iii. Calcium and Blood Pressure

A study showed that, particularly in individuals with low calcium intake, an increase in calcium intake reduces blood pressure.

Three major mechanisms explaining the relationship between a low calcium intake and the increase in blood pressure: (a) parathyroid function, (b) vitamin D, and (c) the renin–angiotensin–aldosterone system (RAAS).

These three mechanisms are described on: (See More).

However, in large amounts, calcium supplements may interact with some blood pressure medications. So, if you are consuming blood pressure medication, so consult your doctor before taking calcium supplements.

B. Magnesium, Calcium, Potassium for Bone Health

Bone Health

i. Calcium and Bone Health

Calcium is important for bone health. Your body cannot make calcium, so you need to get the calcium through your diet or from supplements.

Adequate calcium intake throughout lifetime is important for bone health and the prevention of osteoporosis and related fractures. (Source)

Children need calcium to build strong bones. Adults need calcium to maintain strong bones. Almost all calcium in the body is stored in bones and teeth, giving them structure and hardness.

Calcium deficiency won’t produce short-term symptoms. If you don’t get enough calcium in your diet, your body will take it from your bones to ensure normal cell function which can lead to osteoporosis or weakened bones.

ii. Magnesium and Bone Health

Both low and high magnesium levels have been shown to affect the bones in experimental and epidemiological studies.

Magnesium is a component of the bones. In fact, our bones stores 60 percent of the body's magnesium. It also has a role in the activity of bone-building cells and the parathyroid hormone, which regulates calcium levels.

Those with magnesium deficiency are more likely to develop osteoporosis. In adults with sickle cell anemia, low serum Mg is a contributing cause to osteopenia. Furthermore, pre- and postmenopausal women have been shown to have a link between serum Mg and bone density.

Magnesium deficiency is associated with the reduction of the levels of PTH, the induction of end-organ resistance to PTH and the decrease of vitamin D. Interestingly, many osteoporotic post-menopausal women who are vitamin D deficient and have low PTH levels are also Magnesium deficient. Magnesium supplementation tends to correct these biochemical abnormalities. Moreover, hypomagnesemic diabetic children normalize their levels of 1,25(OH)2-vitamin D upon supplementation with Magnesium. (Source)

In addition, Magnesium deficiency is also associated with low grade inflammation and inflammatory cytokines stimulate bone remodelling and osteopenia.

iii. Potassium and Bone Health

Dietary potassium may neutralize acid load and reduce calcium loss from the bone, leading to beneficial effect on bone mineral density. A study showed that dietary potassium intake was positively associated with BMD in men aged >50 years and postmenopausal women, indicating the beneficial effects of dietary potassium intake on bone health.

Another finding indicate that higher dietary potassium levels have a favorable effect on bone health and preventing osteoporosis in older Korean women. Daily potassium intake was significantly related to a decreased risk of osteoporosis at the lumbar spine in postmenopausal women.

C. Magnesium, Calcium, Potassium for Sleep

Sleep Disorder

i. Calcium, Magnesium, Potassium, and Sodium Oxybate for Sleep Disorder

Calcium, magnesium, potassium and sodium oxybate is used to treat adults who have idiopathic hypersomnia. Idiopathic Hypersomnia is a sleep disorder known for excessive daytime sleepiness and an uncontrollable urge to sleep during daily activities despite adequate or prolonged nighttime sleep.

Calcium, magnesium, potassium and sodium oxybate belong to a class of medications called central nervous system depressants. Calcium, magnesium, potassium and sodium oxybate help treat narcolepsy, cataplexy, and idiopathic hypersomnia by reducing activity in the brain.

However, do consult a doctor first before taking any of these as they may come with serious side effects if taken wrongly.

ii. Magnesium and Sleep Quality

Magnesium may improve your sleep quality. Studies show that magnesium helps stimulate your body’s parasympathetic nervous system, which helps you feel calm and relaxed (Source).

Magnesium is also involved in the production of GABA in the brain. GABA is what is known as an inhibitory neurotransmitter, which promotes relaxation. If you don’t have enough magnesium to produce adequate amounts of GABA, your sleep will likely suffer.

A study showed that supplementation of magnesium appears to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.

iii. Calcium and Sleep Quality

Calcium consumption was linked to fewer sleep difficulties and non-restorative sleep. Although there is no published evidence associating dietary calcium (or calcium supplementation) to insomnia symptoms, fewer sleep problems associated with higher calcium may be due to calcium's blood pressure-lowering properties.

Another study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.” (Source)

iv. Potassium and Sleep Quality

Potassium is also an important element to human health and a natural muscle relaxant. According to one study, potassium levels also play a role in sleep, with more benefiting slumber time.

Another study may indicate an improvement in sleep consolidation with potassium supplementation. Potassium significantly increased actigraphic Sleep Efficiency due to a reduction in actigraphic Wake after Sleep Onset (WASO). However, further studies using standard polysomnography are required to define potassium’s effects on human sleep.

D. Magnesium, Calcium, Potassium for Muscle Cramps

Muscle Cramps

i. Magnesium, Calcium, Potassium and Muscle Cramps

A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. Though generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle.

Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.

Getting enough these minerals is essential to keeping your muscle healthy. It’s best to get these through your diet, however if still not adequate, supplements may help.

How to Balance Calcium Magnesium and Potassium

A well-balanced diet should give you all the nutrients your body needs to properly function. Here are the best food source lists for potassium, magnesium and calcium.

However, lifestyle, disease and aging can prevent you from getting enough essential minerals like potassium, magnesium and calcium. Your doctor may recommend you nutritional supplements for this situations.

A. Where To Get Calcium

i. Calcium Food Sources

Calcium Food Sources

• Dairy foods
• Green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
• Bread and anything made with fortified flour
• Fish where you eat the bones – such as sardines and pilchards

ii. Calcium Supplements

• Calcium 600mg + D3 Tablets | Kirkland Signature, Calcium 600 mg + D3 – BUY ON AMAZON

• Calcium 1200mg + D3 Softgels | Natures Bounty Calcium Plus Vitamin D3 1200 milligram Capsules – BUY ON AMAZON

• Calcium 520mg (per serving) + D3 Gummies | Nature’s Way Premium Calcium + D3 Gummy – BUY ON AMAZON

• Calcium + Magnesium Tablets | NOW Supplements, Calcium & Magnesium 2:1 Ratio – BUY ON AMAZON

• Calcium + Magnesium + D3 Tablets | Nature Made Calcium, Magnesium Oxide, Zinc, with Vitamin D3 Help Support Bone Strength – BUY ON AMAZON

B. Where To Get Magnesium

i. Magnesium Food Sources

Magnesium Food Sources

• Avocados.
• Seeds and nuts: Almonds, Cashews, Flaxseed, Peanuts, Pumpkin seeds.
• Fatty fish.
• Legumes: Black beans, Edamame, Lima bean.
• Fiber-rich whole grains: Quinoa, Shredded wheat.
• Fruits and berries: Papaya, Raspberries, Tomato, Cantaloupe, Strawberries and Watermelon.
• Leafy Greens: Spinach, Swiss chard, Turnip greens, Beet greens, Collard greens, Broccoli, Brussels sprouts, Kale, Bok Choy, Romaine lettuce.

ii. Magnesium Supplements

• Magnesium Oxide 250 mg Tablets | Nature Made Magnesium Oxide 250 mg – BUY ON AMAZON

• Magnesium Oxide 500 mg Coated Caplets | Sundown Magnesium Supplement, Non-GMO, Vegetarian, 500mg Coated Caplets – BUY ON AMAZON

• Magnesium Oxide 750 mg Capsules | Nutricost Magnesium Oxide 750mg – BUY ON AMAZON

C. Where To Get Potassium

i. Potassium Food Sources

Potassium Food Sources

• Bananas
• Some vegetables – such as broccoli, parsnips and brussels sprouts
• Beans and pulses
• Nuts and seeds
• Fish
• Beef
• Chicken
• Turkey

ii. Potassium Supplements

• Potassium Citrate 99 mg Capsules | Nutricost Potassium Citrate 99mg, 500 Capsules – BUY ON AMAZON

• Potassium Citrate 99 mg Capsules | NOW Foods Potassium Citrate 99 mg 180 Capsules – BUY ON AMAZON

• Potassium + Magensium Capsules | Life Extension Potassium with Extend-Release Magnesium 60 Vegetarian Capsules – BUY ON AMAZON

D. Calsium, Magnesium and Potassium Supplements

• BlueBonnet Calcium Magnesium Plus Potassium Caplets, Off White, 180 Count – BUY ON AMAZON

• NATURELO Bone Strength Plant-Based Calcium, Magnesium, Potassium, Vitamin D3, VIT C, K2 – BUY ON AMAZON

• Lifetime Calcium Magnesium Potassium, Vitamin D & Boron 120 Capsules – BUY ON WALMART

Related Articles:

Best Calcium, Magnesium and Zinc Supplements

Magnesium and K2 Optimize Your Vitamin D Supplementation

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