Potassium and Magnesium (or Magnesium) are two essential minerals that play a very important role in the body to help maintain the normal functioning of organs, especially the cardiovascular system, digestive system, urinary system and the body all muscle activity.

In the body, potassium is one of the main electrolytes along with sodium participating in the regulation of water and electrolyte balance to help maintain the normal functioning of the organs. Along with potassium, magnesium also participates in muscle activity, regulates the nervous system, and ensures that the heart muscle contracts normally.

In a normal adult, the daily requirement of potassium is about 4700mg and magnesium is about 350-400mg/day. This need increases more in people over 45 years old, those who are physically active, sports athletes practice with high intensity, outdoor activities continuously increase sweating, cases are followed. diet or use of weight loss drugs with laxative effects, birth control pills, diuretics...

The role of potassium and magnesium in the cardiovascular system

Potassium is important for a healthy heart. Electrolyte disturbances due to imbalance of Potassium and Magnesium adversely affect cardiovascular activity, causing hypertension, arrhythmia, myocardial infarction. WHO recommendations in 2012 show that increasing potassium intake will help reduce blood pressure, reduce the risk of cardiovascular disease, stroke, coronary heart disease. Adding 391 mg of potassium to the daily diet will reduce the risk of stroke by 40%, regularly supplementing with magnesium will help reduce the risk of heart attack by 50%.

Not only helping to reduce blood pressure, potassium and magnesium also help the heart muscle relax, helping blood bring oxygen and nutrients to the heart muscle. Providing adequate amounts of potassium and magnesium to the body also helps keep the heart healthy, and keeps the heart beating properly.

Role of Potassium and Magnesium in Diabetics

Potassium and magnesium are not only a source of nutrients for the heart, but also play an important role in cellular biochemical reactions and energy metabolism. At the cell, potassium and magnesium participate in the synthesis of proteins from amino acids, participate in carbohydrate metabolism to help convert glucose into glycogen for storage in the liver. Magnesium supplementation improves insulin resistance in people with diabetes or metabolic syndrome. Studies have shown that people whose diets are low in magnesium have an increased risk of developing diabetes later in life.

How to add potassium and magnesium: the simplest way is through food, with fruits, vegetables, nuts... Potatoes, fruits, green vegetables, nuts like almonds Peanuts provide a lot of potassium. Foods high in magnesium include: nuts, dark green vegetables, whole grains, legumes…

However, it should be noted that, with potassium intake is almost completely absorbed, but magnesium intake through food is only as effective as 1/25 of potassium intake. Food processing can lose up to 70% of magnesium. Therefore, it is necessary to increase the intake of both potassium and magnesium by mouth at the same time.

Currently on the market there are many potassium and magnesium oral products used to simultaneously supplement potassium and magnesium in the form of salt. In particular, organic salts (such as aspatarte, glutamate, ...) will be easily absorbed and have a more pleasant taste than inorganic salts (chloride, carbonate, ...). It depends on the needs of the body as well as in each specific case.

Source: Health and Life Newspaper