The Effect of Magnesium on Sodium-Potassium Balance

Food (rather than pills) is the best source of magnesium.
Image Credit: Aamulya/iStock/GettyImages

Both sodium and potassium are minerals essential to regulate the body's water balance and maintain healthy bones, nerves and muscle function. The typical American diet is heavy on sodium, but doesn't provide very much potassium. According to the Harvard School of Public Health, this can lead to a higher risk of heart disease and death.

Advertisement

A 2011 study in the Archives of Internal Medicine finds that higher sodium and lower potassium intakes were associated with increased risk of cardiovascular diseases (CVD), and death from all causes, regardless of blood pressure.

Video of the Day

Potassium and Sodium Work Together

Sodium and potassium function together to regulate healthy cell signaling in the body. According to a 2011 article in the Journal of Physical Chemistry, potassium is an anion (a negatively charged ion), because having more electrons than protons makes it carry a negative charge.

Advertisement

Sodium is the opposite; it's known as a cation because it has more protons than electrons and carries a positive charge. A healthy level of potassium inside of the cells and sodium outside the cells, is necessary for proper cell signaling in the nervous system.

Potassium Needs Magnesium

Magnesium's role in the balance of sodium and potassium is as an intermediary. Potassium can't cross the cell membrane on its own, and needs magnesium to move across the cell membrane.

Advertisement

Once the cell membrane is open, the cell can absorb all of the potassium it needs to function properly. This process of achieving sodium and potassium balance accounts for 20 to 40 percent of the resting energy your body uses, showing just how essential it is to healthy body function.

Read more: The Benefits of the Magnesium Mineral

Magnesium Deficiency

A 2018 article in the journal Openheart, states that most cases of magnesium deficiency are undiagnosed. The reasons why include chronic disease, medications, reduced magnesium content in food crops and the magnesium poor refined and processed foods. So the vast majority of people in modern societies are at risk for magnesium deficiency.

Advertisement

Ninety percent of the body's total magnesium is contained in the muscles and bones Magnesium deficiency can predispose people to osteopaenia, osteoporosis and bone fractures.

Advertisement

According to the Linus Pauling Institute, experimentally induced magnesium deficiency can result in low serum potassium levels and a high retention rate for sodium that may cause muscle disorders, nausea, vomiting and even personality changes.

Advertisement

Magnesium-Rich Foods Are Essential

According to a 2017 article in the Huffington Post, obtaining sufficient dietary magnesium to maintain an optimal sodium and potassium balance includes eating foods like fruits, vegetables like kale and spinach, seafood and dark chocolate. These foods are a rich source of both magnesium and potassium. Magnesium supplements are another inexpensive and easy way to help make sure the body has enough of this critical mineral.

Advertisement

Eating more magnesium rich foods or taking a daily magnesium supplement can help maintain healthy magnesium levels and keep sodium levels optimal, while keeping muscles, bones and nerves functioning properly.

Read more: Foods that are Highest in Magnesium

Advertisement

Advertisement

references

Report an Issue

screenshot of the current page

Screenshot loading...