Are supplements the best way to replenish electrolytes?

Key points
- Supplementing with sodium is safe, but not necessary unless you’re on keto or very physically active
- Avoid potassium supplements unless prescribed or you cannot get enough from food
- If you do take potassium supplements:
- Use potassium citrate, not chloride or bicarbonate
- Take together with food, and keep within 99mg per dose
- Magnesium supplements are safe to take, but watch the dose to avoid laxative effects
- The best magnesium supplements to take are:
- Magnesium citrate – best for muscle relaxation
- Magnesium L-threonate – best for brain function
- Magnesium orotate – best for energy production and avoiding laxative effects
- Avoid calcium supplements unless prescribed by your doctor
- If you do take calcium supplements, make sure to take Vitamin D too!
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Food is almost always going to be the better choice for getting your nutrients. Try and get all the nutrients you possibly can from your food in the context of a healthy diet (that is, unless your doctor or a health professional gives you a specific recommendation or prescription). However, there are times when we can’t get easy access to complete, wholesome food – perhaps because we’re busy, or travelling. Let’s review the specifics so you can supplement where necessary in a safe, effective way.
There are three main forms of potassium supplement:
- Magnesium L-threonate
- Magnesium sulfate
- Magnesium taurate
- Magnesium malate
- Magnesium oxide

In conclusion
The most important takeaway here is to try to get as much of your electrolytes and nutrients from food. Supplements are to be used where:
- You have a medical condition that requires them
The other key point to remember is – not all supplements are made equal! Pay attention to three things:
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