Magnesium and potassium are two essential minerals that play several vital roles in your body. Deficiencies of either mineral are common in the United States. In many cases, a person may be deficient in magnesium and potassium due to their intricate relationship.
Though both are widely available in foods, many people take magnesium and potassium supplements to correct deficiencies. Generally, you can take magnesium and potassium together—bearing certain considerations in mind.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia, or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Who Should Take Magnesium and Potassium Together?
You may need to take magnesium and potassium supplements if you are deficient in these minerals. Mineral deficiencies are a common issue in the United States. Knowing the possible magnesium and potassium deficiency symptoms may help you identify a deficiency early.
Signs of a magnesium deficiency (hypomagnesemia) include:
Signs of a potassium deficiency (hypokalemia) include:
- Constipation
- Heart palpitations
- Fatigue
- Muscle weakness
- Tingling
A long-term mineral deficiency may lead to serious health issues. Magnesium and potassium are required for several key bodily functions. Possible dangers of long-term deficiencies include:
In some cases, magnesium deficiency may cause potassium deficiency. This is because magnesium helps regulate how much potassium stays inside cells (where it belongs). When magnesium levels are low, potassium may start to leak out of cells, leading to a deficiency.
It’s essential to have magnesium or potassium deficiencies diagnosed by a healthcare provider who can help you seek proper treatment.
How Magnesium and Potassium Work Together
Magnesium and potassium are two abundant minerals in your body that work together to support your health in many ways. The benefits of magnesium and potassium include:
- Muscle function
- Electrolyte balance
- Nerve signaling
- Heart health
One of magnesium’s most important functions is keeping potassium levels in balance. The two minerals rely on each other to stay balanced and help prevent deficiencies.
Magnesium and potassium also work together as positively charged molecules (intracellular cations) that mainly function inside cells. The two minerals need each other to perform various bodily functions and maintain the magnesium/potassium balance.
| What Are Magnesium and Potassium? | ||
|---|---|---|
| Potassium | Magnesium | |
| Roles in the Body | Fluid and electrolyte balance, nerve function, muscle contractions, normal heart rhythm, and waste production. | Needed for over 300 reactions in the human body. Protein synthesis, muscle contractions, nerve function, blood sugar control, blood pressure control, and energy production. |
| How Much You Need a Day (Adults) | Females: 2,600 mg Males: 3,400 mg |
Females: 310 mg Males: 420 mg |
| Food Sources | Specific fruits and vegetables, cow’s milk, beans, chicken, yogurt, and nuts. | Plant and animal foods. Green, leafy vegetables, seeds, nuts, beans, grains, fish, and beef. |
What to Consider When Choosing Supplements
Some people may need to take magnesium and potassium supplements to correct deficiencies or for other health reasons based on the following considerations:
- Need for supplements: You may need to consider supplements if you have a magnesium and/or potassium deficiency and cannot meet your needs through food. Be mindful that if you take a multivitamin, you may not need separate supplements. It is vital that you talk with a healthcare provider before using supplements to make sure they’re the right option for you.
- Dosage forms: Magnesium and potassium supplements come in a variety of forms. Capsules, powders, tablets, gummies, and liquid extracts are available for both. People with severe deficiencies may require intravenous (IV) magnesium or potassium given in a healthcare setting.
- Combined supplementation: You may only need to supplement magnesium and potassium if deficient in both minerals. Sometimes, but not always, a magnesium deficiency may cause a potassium deficiency. A healthcare provider can check for deficiencies and tell you what supplements you may need.
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Risks and Side Effects
There may be some risks to using magnesium and potassium supplements, such as the following:
- Allergies: You should seek immediate medical attention if you experience anaphylaxis, a severe allergic reaction marked by shortness of breath, itchy skin, and swelling of the throat.
- Magnesium side effects: Some people may experience side effects when taking magnesium, although this is uncommon. Side effects may be more likely if your kidneys cannot clear excess magnesium. Side effects like diarrhea, nausea, and abdominal cramping may occur if you take too much magnesium.
- Potassium side effects: Some people with abnormal kidney function may experience side effects when taking potassium. Possible side effects include upset stomach, vomiting, and diarrhea. In severe cases, potassium may lead to confusion, muscle weakness, stomach pain, and fatigue.
- Precautions: Magnesium and potassium supplements may not be right for everyone. People with kidney disease may not be able to take potassium supplements because healthy kidneys are necessary to excrete excess potassium properly. If you have heart disease, talk with a healthcare provider to ensure magnesium and potassium supplements are safe.
- Interactions: Magnesium may interact with certain medications, like bisphosphonates, antibiotics, diuretics, and proton pump inhibitors (PPIs). Potassium may also interact with diuretics (medicines that remove water from the body) and angiotensin-converting enzyme (ACE) inhibitors.
Best Food Sources of Magnesium and Potassium
Meeting nutrient needs through food is generally considered safe and preferred way over supplements, if possible.
Magnesium and potassium are easily found in plant and animal foods. Plant-based foods are especially high in magnesium, potassium, and other essential minerals, so be sure to include them often.
Magnesium-Rich Foods
Magnesium is naturally found in plant-based foods containing dietary fiber. A few animal-based foods also contain magnesium, and some foods are fortified with the mineral.
Good sources of magnesium include but are not limited to nuts, seeds, and leafy greens.
Potassium-Rich Foods
Like magnesium, potassium is widely found in plant-based foods. However, it may also be found in certain types of meat and dairy.
Potassium sources include but aren’t limited to bananas, lentils, and potatoes.
Summary
Magnesium and potassium are two essential minerals found in foods and supplements. These minerals work together inside your body to perform certain functions. Magnesium and potassium deficiencies cause various symptoms and may lead to serious health issues if left untreated.
Eating mineral-rich foods or taking supplements may help correct magnesium and potassium deficiencies. Using dietary supplements may cause side effects, mainly if used improperly. Consult your healthcare provider before using supplements to help you determine the proper dosage and whether a supplement is necessary.
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