Understanding Electrolytes in Nutrition.

A hot topic of nutrition this summer is the use of electrolytes for daily health. Has this been trending on social media? Regardless, Happy Trails Nutrition is here to help you navigate the use of electrolytes in your routine.

What Are Electrolytes?

Electrolytes are minerals in the body—such as sodium, potassium, calcium, magnesium, chloride, and phosphate—that help your body function optimally. They regulate nerve and muscle function, balance hydration, and help maintain pH and blood pressure.

Electrolytes in Your Diet.

Electrolytes come from food and drink. Foods rich in electrolytes and daily recommended intakes for adults as follows:

·  Sodium (2300 mg per day): Table salt, processed foods, pickles, soups, cheese

·  Potassium (2600-3400 mg per day): Bananas, oranges, potatoes, avocados, leafy greens, tomatoes

·  Calcium (1000-1200 mg per day): Dairy, fortified plant-based milks, kale, broccoli, tofu, almonds

·  Magnesium (310-420 mg per day): Nuts, seeds, whole grains, legumes, spinach, dark chocolate

·  Chloride (~2 grams per day): Table salt, tomatoes, olives, seaweed

·  Phosphorous (700 mg per day): Meat, dairy, beans, nuts, whole grains

Do You Need More Electrolytes?

Most people get enough electrolytes from a balanced diet, but heavy sweating, vomiting, diarrhea, certain medications, or medical conditions can cause imbalances.

Cautions and Supplements

Both too few and too many electrolytes can cause problems. Excess sodium, for example, may increase blood pressure, while too much potassium or calcium can affect the heart and kidneys. Supplements are commonly available as powders, drinks, or tablets. These supplements typically contain  sodium, potassium, magnesium, and calcium. Working with patients, I often recommend electrolytes at a “per needs” basic rather than a daily supplement. On a day with high activity and lots of sweat, a dose of electrolytes can be the perfect prevention to muscle soreness!  

Jennifer Meijer

Jen Meijer, PhD, MPH, RD is a Registered Dietitian specializing in evidence-based nutrition care across the lifespan, helping patients build sustainable habits that support long-term health in Vermont and New Hampshire.