Magnesium and potassium: benefits of this powerful duo

Let's first take a closer look at each of these two substances individually. First, there is magnesium, a real powerhouse. Whether it's the nervous system, muscle function, immune system or blood circulation – magnesium plays a role in over 300 bodily functions. Conversely, this also means that a magnesium deficiency can manifest itself in many ways and should not be underestimated.

The most important tasks of magnesium include:

• Building block for bones and teeth
• Protection and motor for cells
• Communicator between muscles and nerves
• Good mood spreader and relaxation promoter
• All-round talent for hormone balance
• Support for the heart
• Power substance for more energy

Let’s now move on to potassium, an important electrolyte that is mostly familiar to athletes. Your body also depends on this substance, because without potassium, many of your internal processes would no longer function smoothly. A potassium deficiency should therefore not be taken lightly.

The most important functions of potassium include:

• Building block for energy production
• Guardian of water and acid-base balance
• Fuel for the heart
• Helper for the nerves

Both vital substances therefore offer a number of benefits independently of each other – but the real benefits only come into play when you take magnesium and potassium together. This is because the two substances complement each other perfectly. The main beneficiaries of this are:

• Your cardiovascular system: The remarkable interaction between magnesium and potassium can improve cardiac arrhythmia and harmonise heart activity.
• Your muscles: If you do a lot of sport, your body needs more nutrients. If you don't give it these, you risk developing a deficiency. This is where potassium and magnesium can help. They have a positive effect on your electrolyte balance and relax your muscles.

But be careful: the interaction between magnesium and potassium also works in reverse. For example, if you are already struggling with a magnesium deficiency, this can exacerbate the symptoms of a potassium deficiency. In addition, high potassium levels can inhibit magnesium absorption, while high magnesium doses can slow down potassium absorption. So caution is advised here!

The bottom line is: pay close attention to your magnesium and potassium balance. The best way to do this is to eat a balanced diet:

• Good sources of magnesium include: nuts such as cashews and almonds, whole grains, spinach, bananas
• Good sources of potassium include: green vegetables such as kale, broccoli and spinach, potatoes, legumes, whole grains, fruits such as bananas, honeydew melon and currants, mushrooms, dairy products, oatmeal, cocoa beans and nuts

However, although there are some foods that contain high levels of magnesium and potassium, it can still be difficult to meet your daily requirements. Experts recommend between 400 and 420 mg of magnesium for men and 310 to 320 mg for women per day. They also recommend 4000 mg of potassium daily. Therefore, feel free to use high-quality dietary supplements to support your intake.

Magnesium and potassium are essential for your body – each substance has numerous benefits on its own. But you will only really feel the benefits of this powerful duo when you combine them. Both your heart and your muscles will thank you for it. So make sure you eat a balanced diet and feel free to take dietary supplements to meet your needs.