Both magnesium and potassium are minerals necessary for your health. They are electrolytes, substances capable of conducting electricity in your body. Many of your body's functions, like muscle contraction and your heartbeat, need electrolytes to work properly. A deficiency can lead to muscle cramping, weakness and other serious health problems.
Magnesium Deficiency
Your body needs magnesium for a variety of functions, from the metabolism of energy from food to maintaining muscle and nerve system health. While magnesium is found in many foods, a deficiency can occur when you have bouts of frequent vomiting or diarrhea, or kidney problems. According to the National Institutes of Health, symptoms of a deficiency include appetite loss, nausea and vomiting, weakness and fatigue. More serious symptoms can develop, like muscle cramps, numbness in the limbs, seizures, heart arrhythmias and personality changes.
Potassium Deficiency
Your body needs potassium for similar reasons, and a potassium deficiency can be associated with a magnesium deficiency. Your body uses potassium to regulate muscle function and growth, as well as build proteins and metabolize carbohydrates. When you have a potassium deficiency, these functions can be affected, leading to symptoms like fatigue, muscle cramps and weakness, and intestinal problems. Gastrointestinal problems can lead to bloating, constipation and pain. As the deficiency progresses, your body can develop paralysis and heart arrhythmias, leading to death in serious cases.
Intake
The daily recommended amount of magnesium for men between the ages of 19 and 30 is 400 mg daily, while men older than age 31 should get 420 mg. Women between ages 19 and 30 need 310 mg every day, and women over age 30 should aim for 320 mg. According to the Linus Pauling Institute, all normal adults should get 4,700 mg -- or 4.7 g -- of potassium daily, regardless of age or gender.
Sources
If you are concerned your diet is not well-balanced enough to provide your needed amounts of these two minerals, you can increase your dietary intake by focusing on certain foods. Magnesium is found in the pigment that makes vegetables green, so leafy greens like spinach and broccoli are good sources of the mineral. Legumes, nuts, seeds and whole grains are also high in magnesium. Potassium is abundant in fruits and vegetables, so eating a variety from bananas and oranges to potatoes and lima beans can give you an extra boost.
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