Magnesium and potassium are essential minerals that play critical roles in muscle contraction, heart function and digestion. Magnesium is also essential for bone and teeth formation, energy production and the regulation of calcium, copper, zinc and vitamin D. Most people are able to obtain all the magnesium and potassium they need from a healthy, balanced diet. However, when a deficiency in these minerals does occur, it may cause serious health consequences.
Risk Factors
According to the University of Maryland Medical Center, some health conditions can predispose patients to deficiencies in these minerals. Gastrointestinal diseases, diabetes, pancreatitis, hyperthyroidism and kidney disease are associated with an elevated risk of magnesium deficiency. A virus that causes vomiting or diarrhea may result in a temporary magnesium deficiency. Potassium deficiency is more common in older individuals and may be exacerbated by certain medications, including nonsteroidal anti-inflammatory drugs, loop diuretics and ACE inhibitors. Consuming too much caffeine, salt, alcohol or diuretics lowers the body's magnesium and potassium levels.
Symptoms
Magnesium and potassium deficiencies may affect the muscles, causing spasms, weakness and restless leg syndrome. Heart function may be affected, causing abnormal heart rhythms and low blood pressure. Anxiety, sleep disorders, nausea and vomiting, poor nail growth, reduced energy and seizures are also associated with low levels of magnesium or potassium.
Recommended Daily Amounts
According to the National Institutes of Health, adult males ages 19 to 30 should consume 400 milligrams of magnesium per day, and adult females should aim for 310 milligrams. Older adults and pregnant women require slightly higher levels of magnesium. All adults need approximately 2000 milligrams of potassium per day.
Dietary Sources
Green vegetables are rich sources of magnesium, as are beans, nuts and seeds. Choose whole grain breads and cereals, instead of products made with refined flour. Magnesium can be obtained from tap water, but the amounts vary with geographical area. Water that contains higher levels of minerals, including magnesium, is often described as "hard water." Foods high in potassium include bananas, citrus fruits, orange juice, avocados, cantaloupes, tomatoes, potatoes, lima beans, fish, poultry and other meats.
Supplements
A small amount of magnesium and potassium is included in most multivitamins. Additional magnesium supplements are available in several easily absorbed forms, including magnesium citrate, magnesium gluconate and magnesium lactate. Extra potassium supplements should not be consumed without approval from a health care provider. Too much potassium can cause serious side effects, including muscle weakness, reduced heart rate and abnormal heart rhythms.
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