In this post, we will talk about the benefits of Potassium, Calcium and Magnesium and how much you should be getting. We’ll tell you the minimum recommeded requirements according to the NHS, which foods are good sources and how you can ensure that your daily requirements are met using diet or with high quality suppliments in addition to you diet.
Your lifestyle choices have a great impact on your health. Regardless of your age, health concerns and gender, there is no substitute to exercise and a balanced diet for a great body. Most people pay attention to the macronutrients like protein, carbohydrates and fat, but find themselves often missing out the minerals.
To maintain your health and keep diseases at bay, you need to ensure the intake of these three essential minerals – Potassium, magnesium, and calcium.
Potassium:
Potassium, How Much? According to the NHS, adults aged 19 to 64 need around 3,500mg a day
Potassium is essential for the normal function of your cells, organs, and tissues. Experts advise on ensuring a minimum intake of 2,500 milligrams per day for every adult. Of course, your diet plays a significant role in maintaining the intake, and you will also find supplements in the market. Some of the best sources of potassium are bananas, potatoes, kidney beans, avocados, dry fruits and lean fishes, such as tuna and salmon. Some of the dairy products are high in potassium, as well.
Good sources of Potassium
- bananas
- some vegetables – such as broccoli, parsnips and brussels sprouts
- beans and pulses
- nuts and seeds
- fish
- beef
- chicken
- turkey
Recommended Suppliments –
WeightWorld Potassium Citrate – 1000mg – £15.29 at Amazon
Best Naturals Potassium Gluconate – 595mg – £8.99 at Amazon
Horbaach Potassium Chloride with Vit C – 400mg Potassium, 100mg Vit C – £6.99 at Amazon
Calcium:
Calcium, how much? According to the NHS, Adults aged 19 to 64 need 700mg of calcium a day.
Calcium is essential for your bones, and one study has revealed that it can also help in losing weight. Most of the dairy products, especially cheese, cottage cheese, and yogurt are high sources of natural calcium. If you are a non-vegetarian, sardines can be your best pick. Keep in mind that you don’t need more than 500 milligrams of calcium per day. For certain health conditions, you may need to take additional supplements, but do talk to your doctor before starting any medication.
Good sources of Calcium include –
- milk, cheese and other 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)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
Recommended Suppliments
Together Health – Calcium 608 milligrams From Seaweed including 72 Trace Minerals £9.49
Magnesium:
Magnesium, how much? According to the NHS, the amount of magnesium you need for Adults aged 19 to 64 –
- 300mg a day for men
- 270mg a day for women
Magnesium is crucial for your brain and body. It has many benefits, including for your heart, blood sugar levels, and mood. It’s found in a variety of foods ranging from leafy greens to nuts, seeds, and beans.
Magnesium is important for your immune system and heart. According to studies, around 50% of Americans don’t have enough of their magnesium requirements per day.
Good sources of Magnesium include –
- spinach
- nuts
- wholemeal bread
- Bananas
Recommended Suppliments –
Supplemented Magnesium 100mg – £7.59 at Amazon
Take a look at our 10 suppliments for cellular anti-ageing
Other tips that matter:
1. If you think you aren’t getting enough of calcium, magnesium, and potassium, do not start popping supplements immediately. Always consult your doctor, if you have any health issues or concerns.
2. Keep a check on your diet and water. Besides including the foods we have mentioned above, you can also go for alkaline and vitamin enhanced water. You will find high pH water in the market, which is rich in all of these minerals.
3. Extreme supplements can cause many side effects. For example, potassium supplements are known to cause diarrhea and stomach irritation, while excessive magnesium supplements can lead to nausea, vomiting, and low heart rate. Too much of calcium can lead to kidney damage, constipation and urination issues.
4. Use trusted sources of information for finding out important dietry information. Here is a list of Vitamins and Minerals compiled by the NHS with daily recommended limits included – NHS Vitamin/Mineral Limits
Ideally, your focus should be on eating a natural diet at all times. Most of the veggies and leafy foods have a right amount of these three minerals, and with little increase in your non-vegetarian protein intake, you can ensure that the minimal requirements are met.
