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ananas and potassium-rich foods for calming nerves and reducing anxiety
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Does Potassium Calm Nerves? The Science-Backed Answers

Last updated: 4th January 2025

If you’ve ever wondered whether potassium calms anxiety, you’ve come to the right place. In this comprehensive guide, Human Performance Hub explores whether potassium calms nerves, how it works within the body, and the latest 2024-2025 research on this essential mineral.

So, does potassium calm nerves?

Whilst individual responses vary, potassium has been shown to calm nerves, anxiety, and depression. It does this by regulating a range of hormones produced as a result of stress, like cortisol and adrenaline. Studies have shown that potassium activates neurons involved in positive thoughts and feelings.

Read on to learn more about how potassium helps with nerves and the many more benefits of consuming this mineral.

Can Potassium Help With Nerves?

Yes. Ingesting potassium assists with regulating a variety of hormones in your body, especially those produced as a result of stress, such as cortisol and adrenaline. This helps reduce any feelings of anxiousness or tension that you may be experiencing.

Latest Research (2024-2025)

Recent clinical studies have provided compelling new evidence for potassium’s role in mental health:

A 2024 case study published in BMC Psychiatry documented the rapid treatment of severe depression with potassium supplementation. The patient experienced significant improvement within just one week, with complete resolution of anxiety and depression symptoms by week four. This groundbreaking case suggests that relative potassium deficiency in emotional regulation brain regions may contribute to mood disorders.

Additionally, a 2023 population study found that individuals with lower potassium intake had 3.7 times higher odds of experiencing co-existent anxiety and depression compared to those with adequate potassium levels.

Potassium and Anxiety

A common cause of anxiety is having a poor diet. When you lack a particular vitamin or mineral, your system can be hugely affected. In relation to potassium, low levels can cause mental fatigue, stress, and anxiety. The best way to overcome this is to eat a well-balanced diet with plenty of natural foods. This can help you overcome your anxiety.

Potassium and Depression

Low potassium levels have also been associated with an increase in mood disturbances and depression. A 2008 study published in the British Journal of Nutrition examined the relationship between potassium and mood. They found that a high-potassium diet helped to relieve symptoms of depression and tension. These results show that potassium is extremely effective in generally uplifting our mood.

What Is Potassium and How Does It Work in the Body?

Potassium is a mineral that every cell in your body needs. It helps just about everything in your body, including your brain, nerves, kidneys, heart, and other organs. As an electrolyte, potassium helps to manage how much water is in your body. It also helps to keep up your body’s electrical system whilst moving nutrients into your cells and taking waste out. Additionally, potassium keeps your body’s sodium levels in check.

The Science Behind Potassium and Nerve Function

Research published in 2024 reveals that potassium channels in the brain play a crucial role in regulating neuronal activity linked to mood. Potassium channel openers have shown antidepressant effects in clinical trials, with significant improvements in depressive symptoms and anhedonia (inability to feel pleasure).

Other Health Benefits of Potassium

Potassium is incredibly important because it helps our hearts, kidneys, and other organs work normally. Here is a list of the many benefits of potassium:

1. Increases Brain Function

High potassium levels act as a vasodilator, allowing blood to move more easily through the blood vessels. This blood carries oxygen to the brain, which increases your activity levels and cognitive abilities.

2. Normalises Blood Pressure

Potassium works to balance blood pressure and counteract the effects sodium has on raising it. This helps to reduce the risk of hypertension and heart disease. Recent 2025 research shows potassium supplementation can reduce mean arterial pressure by up to 20% in certain hypertension models.

3. Increases Metabolism

Potassium helps your body extract nutrients from what you eat and helps to break down and process these nutrients. It also plays an important role in synthesising protein and metabolising carbohydrates.

4. Improves Muscular & Heart Health

A diet that is adequate in potassium helps maintain strong muscles. Potassium helps muscle tissue grow properly and is also involved in the electrical signals sent by muscles. This lets them contract properly.

Potassium is also important for a healthy heart, as its movement in and out of cells helps maintain a regular heartbeat.

5. Aids Nervous System

Your nerves send messages to various parts of your body. Potassium helps to make the transportation of these signals easier and more efficient. This improved functioning helps your muscles perform better.

6. Helps Prevent Kidney Stones

Kidney stones are ‘hard stones’ made from calcium in your urine. One form of potassium, potassium citrate, binds up this calcium. This helps prevent crystals from forming that could become kidney stones.

7. Helps Regulate Serotonin

A study in the journal Nature Neuroscience investigated the role of potassium in the regulation of serotonin, the neurotransmitter primarily targeted by antidepressants. The results showed that potassium appears to act as a facilitator in ensuring the brain’s ability to properly utilise serotonin.

Potassium counteracts the thoughts and feelings associated with depression and instead activates neurons involved in positive thoughts and feelings. Without the electrical charge sparked by potassium, neurotransmitters like serotonin cannot be utilised to make us feel better. This explains why even a slight decrease in potassium levels can result in significant feelings of anxiety.

8. Helps Prevent Osteoporosis

Potassium helps maintain bone density and may reduce the risk of osteoporosis, particularly in older adults. Potassium does this by cutting down on how much calcium leaves your body in your urine, keeping this calcium around helps to keep bones strong.

9. Helps Regulate Fluid Balance

The amount of water in your intracellular fluid (water found inside your cells) and extracellular fluid (water found outside your cells in areas such as your blood and spinal fluid) is directly affected by your electrolytes, potassium and sodium. Potassium is the main electrolyte in the intracellular fluid and determines the amount of water inside the cells. It’s therefore crucial that you consume the right electrolytes, including potassium.

How Much Potassium Do You Need?

Adults (19 to 64 years) need 3,500mg of potassium a day (UK NHS guidelines). You should be able to get all the potassium you need from your daily diet.

The recommended daily intake varies by age and gender:

  • Adults: 3,500mg per day
  • Pregnant women: 3,500mg per day
  • Breastfeeding women: 3,500mg per day

Most people can get adequate potassium through diet alone, but certain conditions or medications may require monitoring.

Best Food Sources of Potassium

Getting potassium from whole foods is the best approach. Here are the top sources:

Vegetables (per serving)

  • Swiss chard (cooked, 1 cup): 961mg
  • Baked potato (with skin, 1 medium): 926mg
  • Acorn squash (cooked, 1 cup): 896mg
  • Spinach (cooked, 1 cup): 839mg
  • Mushrooms (cooked, 1 cup): 555mg
  • Sweet potato (baked, 1 cup): 500mg+
  • Avocado (half): 364mg

Fruits (per serving)

  • Cantaloupe melon (1 cup): 473mg
  • Banana (1 medium): 451mg
  • Dried apricots (1/4 cup): 378mg
  • Dried prunes (1/4 cup): 316mg
  • Raisins (1/4 cup): 272mg

Legumes & Beans (per serving)

  • White beans (cooked, 1 cup): 1,004mg
  • Lentils (cooked, 1/2 cup): 366mg
  • Kidney beans (cooked, 1/2 cup): 358mg
  • Edamame (cooked, 1/2 cup): 338mg

Seafood & Meat (per serving)

  • Salmon (3 oz): 326mg
  • Tuna (3 oz): 252mg
  • Chicken breast (3 oz): 332mg

Dairy & Other Sources (per serving)

  • Milk (1 cup): 366mg
  • Yogurt (1 cup): 380mg
  • Coconut water (1 cup): 600mg

For a comprehensive list of potassium-rich foods, visit the U.S. Dietary Guidelines food sources database.

Signs of Potassium Deficiency (Hypokalemia)

Not enough potassium can make your muscles weak. Common symptoms include:

  • Muscle cramps and twitches
  • Constipation
  • Fatigue and weakness
  • Irregular heartbeat
  • Mood changes and irritability
  • Mental fatigue

It is possible to have hypokalemia because you don’t get enough potassium from food, but it’s more likely to happen with conditions like Crohn’s disease or ulcerative colitis, if you have severe vomiting or diarrhoea, or if you’re taking certain medications.

If you have low potassium, foods are a great natural source. Your doctor may even recommend that you supplement with potassium. To find out how much potassium is in the fluid part of your blood, the NHS has a potassium test.

Can You Have Too Much Potassium? (Hyperkalemia)

A healthy individual will naturally pass extra potassium out of the body, so most people don’t actually have to worry about getting too much potassium. However, if something makes it hard for your body to get rid of potassium, it can cause hyperkalemia.

Those at risk include people with kidney conditions and those who take certain types of medicines. Bear in mind that hyperkalemia doesn’t always cause symptoms. It can, however, make your muscles feel weak or cause nausea.

Important: Always consult your GP before taking potassium supplements. Too much potassium can be dangerous, particularly for people with kidney problems.

Is It Safe To Take Potassium as a Supplement?

Yes. Potassium is generally safe to take as a supplement when used appropriately, but it’s crucial to consult your GP first, especially if you have kidney problems or take certain medications.

Is It Safe To Take Potassium Everyday?

Yes. According to the best available evidence, potassium has no negative side effects when supplemented appropriately. One 2019 report suggests that the highest daily dose of potassium you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day.

Current Dosage Recommendations

Based on recent research and clinical guidance:

For general health: 3,500mg per day from food sources (UK NHS guidelines)

For supplementation: Only under medical supervision

Best timing: With meals to enhance absorption and reduce stomach upset

Dietary sources: Leafy greens, beans, potatoes, fruits, fish, and dairy contain natural potassium

  • Plant-based option: Supplements available for those who cannot meet needs through diet alone

Frequently Asked Questions

Q: Does potassium immediately calm anxiety?

Potassium doesn’t provide instant relief like anti-anxiety medication. However, maintaining adequate potassium levels through diet supports overall nervous system function and may reduce anxiety symptoms over time. The 2024 case study showed initial improvements within one week of supplementation.

Q: Can I take potassium supplements for anxiety?

Always consult your GP before taking potassium supplements. Too much potassium can be dangerous, particularly for people with kidney problems. Most people can meet their needs through a balanced diet rich in potassium-containing foods.

Q: What’s the link between potassium and stress hormones?

Potassium helps regulate the production and effects of stress hormones like cortisol and adrenaline. Adequate potassium levels support the body’s stress response system, helping to prevent excessive anxiety and tension.

Q: How long does it take for potassium to affect mood?

Individual responses vary, but research suggests noticeable improvements in mood and anxiety may occur within 1-4 weeks of maintaining adequate potassium levels through diet or supervised supplementation.

Q: Can low potassium cause panic attacks?

While low potassium alone may not directly cause panic attacks, it can contribute to symptoms like heart palpitations, muscle weakness, and fatigue that may trigger or worsen anxiety and panic symptoms.

Q: Which is better for anxiety: potassium or magnesium?

Both minerals play important roles in nervous system function. Potassium regulates nerve signals and stress hormones, whilst magnesium helps calm the nervous system. A balanced diet containing both minerals is ideal for overall mental health.

Q: Do bananas really help with anxiety?

Bananas contain potassium (451mg per medium banana), which supports nervous system function. However, many other foods contain more potassium per serving. Swiss chard, white beans, and baked potatoes all provide double the potassium of a banana.

Q: Can potassium help with sleep and anxiety?

Yes. Potassium supports the production and regulation of neurotransmitters involved in sleep and mood regulation, including serotonin. Adequate potassium levels may improve both sleep quality and anxiety symptoms.

Q: What time of day should I eat potassium-rich foods?

There’s no specific best time. Spread potassium-rich foods throughout the day as part of balanced meals. Some people find eating potassium-rich foods in the evening supports better sleep.

Q: Can I test my potassium levels at home?

Standard blood tests at your GP surgery can measure serum potassium levels. However, the 2024 research notes that standard serum potassium tests only reflect blood levels and may not detect tissue-specific deficiencies in the brain and nervous system.

Additional Resources and External Links

Scientific Research

Nutrition Guidance

Mental Health Support

The Bottom Line

As of 2025, growing evidence confirms that potassium plays a vital role in calming nerves, reducing anxiety, and supporting mental health. From regulating stress hormones to facilitating serotonin function, this essential mineral is crucial for emotional wellbeing.

The key to getting enough potassium is to eat a range of plant foods each day, including leafy greens, beans, potatoes, and fruits. Certain fish, such as salmon and tuna, are good animal-based sources of this mineral, too.

If you’re experiencing persistent anxiety, depression, or mood disturbances, consult your GP. While potassium is important, mental health conditions often require comprehensive treatment approaches.

Need personalised nutrition advice? Book a consultation with Human Performance Hub to optimise your diet for mental and physical performance.

Article medically reviewed and updated: January 2025

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How to lose weight naturally, showing a person eating healthy food.
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How to Lose Weight Naturally: The Science Behind Losing Weight

“Fat reduction needs a calorie deficit.”

You’ve heard it everywhere – and technically, it’s true. To lose fat, your body must use more energy than it takes in. But that’s only one part of the story.

In practice, many people reduce their calories for weeks – sometimes drastically – yet see little or no change in body fat. Others can lose weight quickly at first, only to plateau or lose mainly muscle, instead of fat.

So, if calories matter, why doesn’t the math always work?

To understand how to lose weight naturally, we need to take a deeper look at the science behind losing weight, and how your body actually responds to changes in diet, hormones, and energy balance.

To lose weight naturally, you need a steady (not extreme) calorie deficit supported by quality sleep, hormones, and protein intake. Research shows muscle prevention, nutrient density, and stress control are all key parts of the science behind losing weight effectively – and keeping it off.

Read on to discover how to lose weight naturally, the real science behind fat loss that fad diets don’t tell you, and how to create an environment where your body can burn fat effectively and sustainably.

The Truth About Calorie Deficits

By definition, a calorie deficit means that your body exerts more energy than it consumes. In this state, it draws on stored energy from glycogen, fat, or, if pushed too far, muscle, bones, and organs – to make up the shortfall.

That’s the foundation of fat loss, but it’s also where the science of losing weight gets more complicated. Your energy balance isn’t an exact number – it’s a fluctuating equation that’s influenced by many variables.

Online calorie calculators and fitness trackers offer a guide, but it’s not a guarantee. Studies have shown a difference between actual and calculated calorie burn in about 30% of cases.

What Does Your Calorie Needs Depend On?

Your true energy needs shift daily, and depend on: 

  • Activity level 
  • Total muscle mass
  • Sleep quality 
  • Physical and mental stress levels
  • Basal Metabolic Rate (the minimum number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, and cell repair, while at rest)
  • NEAT (Non-Exercise Activity Thermogenesis)
  • Thyroid function and hormones

So while calorie balance matters, understanding how to lose weight naturally means recognising that your body is dynamic, not mechanical.

Your body is not a calculator when losing weight. A woman holding a calculator that says "error".

Why Your Body Isn’t a Calculator

In theory, eating less equals losing weight. In reality, your body doesn’t behave like a simple math equation – it’s an adaptive system that’s designed for survival.

When calorie intake drops sharply, your body makes changes to compensate for the lack of incoming energy by saving energy:

  • Basic metabolic rate slows down
  • Thyroid hormone levels (T3 and T4) drop
  • Non-exercise movement decreases
  • Appetite and cravings increase

These are subconscious survival mechanisms. The body isn’t aware that you’re dieting, even if your conscious brain is – it only senses scarcity and reacts.

Over time, this “metabolic adaptation” makes fat loss slower, harder, and more frustrating. Extreme calorie restriction can even cause the body to resist fat breakdown entirely. Instead of burning fat, it clings to it, prioritising survival over aesthetics.

That’s why the key to losing weight naturally is balance, not extremes. So, how do you find this balance?

  1. Hormonal Regulation: The Invisible Weight Loss Barrier

Hormones are the gatekeepers of energy use – deciding whether to store or release fat. Their most important roles include:

  • Leptin: Signals energy sufficiency to the brain. Low levels (from under-eating) tell your body to conserve energy.
  • Insulin: Regulates blood sugar and fat storage. Chronic stress or poor sleep can increase insulin resistance, making fat loss harder.
  • Cortisol: The “stress hormone”. Constantly elevated, it encourages belly fat storage and impairs recovery.
  • Thyroid Hormones (T3 and T4): Control metabolic rate. Dieting too aggressively can suppress them, lowering overall energy expenditure.

The science behind losing weight shows that hormonal balance is essential – not just calorie reduction.

  1.  Mitochondrial Function: Your Fat-Burning Engine

Fat loss depends on the mitochondria, which are the tiny “power plants” in your cells that convert stored fat into usable energy. If mitochondrial function is impaired due to stress, inactivity, or nutrient deficiency, fat burning slows down even if you’re in a deficit.

Micronutrients like magnesium, B vitamins, and iron are crucial for energy metabolism. That’s why it’s important to prioritise nutrient-dense foods and high-quality protein sources.

At Human Performance Hub, we provide Informed Sport certified Bone Broth Protein Powder that is rich in amino acids and collagen, supporting mitochondrial health, tissue repair, and gut function – vital for natural, consistent progress. Read our guide on how bone broth can help you lose weight to find out more.

  1.  Chronic Dieting & Metabolic Adaptation

When the body experiences long-term restriction, it adapts by lowering its baseline energy needs – which is a survival mechanism known as metabolic adaptation.

Common symptoms can include:

  • Fatigue and low motivation
  • Stubborn body fat that won’t shift
  • Reduced exercise performance

The solution to this lies in strategic nutrition, not further restriction. Maintain a steady protein intake (to preserve muscle) and strength train regularly to ensure that your body continues to use energy efficiently. Natural proteins like our HPH Bone Broth Protein Powder can be great for maintaining lean muscle mass and recovery during calorie restriction.

4. Female Metabolism & The Menstrual Cycle

Women’s metabolism naturally fluctuates across the menstrual cycle. During the luteal phase, calorie needs rise while insulin sensitivity drops. This can lead to water retention or slower visible progress – even when fat loss is occurring.

Cycle-aware training and nutrition are crucial when learning how to lose weight naturally. Adjusting protein and micronutrient intake throughout the month helps to sustain energy, mood, and progress.

A stressed woman eating food and staying healthy

5. Inflammation, Stress, & Fat Loss Resistance

Chronic stress can trigger inflammation and disrupt hormonal balance. High cortisol levels signal your body to conserve energy and store fat – especially around the midsection.

Inflammation from poor sleep, overtraining, or an unbalanced diet can also hinder fat metabolism.

Bone broth naturally contains glycine, an amino acid that supports relaxation, reduces inflammation, and promotes restorative sleep – all key factors in the science behind losing weight sustainably.

6. The Power of Protein for Natural Fat Loss

Protein is essential in any natural fat loss plan. It helps to:

  • Preserve lean muscle mass
  • Increases fullness and reduces cravings
  • Boosts calorie burn through thermogenesis

HPH Bone Broth Protein provides a clean, collagen-rich source of protein that supports gut health, muscle recovery, and hormonal balance – all vital parts of the science behind losing weight naturally.

7. Micronutrients: The Overlooked Fat-Loss Factor

Micronutrients like vitamin C, magnesium, and B vitamins play crucial roles in metabolism. When calorie intake drops, micronutrient intake often falls too – reducing metabolic efficiency.

The lose weight naturally, ensure your diet includes whole, nutrient-dense foods or consider supportive supplementation.

8. Sleep, Recovery, and Regeneration

Poor sleep disrupts hunger hormones – increasing ghrelin and reducing leptin – while raising cortisol levels. This hormonal shift increases appetite and decreases fat oxidation.

Studies show that those who sleep less lose more muscle than fat. Even in identical calorie deficits.

Quality sleep enhances recovery, hormone balance, and metabolic health – the foundation for losing weight naturally. Bone broth protein, rich in glycine, can support deeper, more restorative sleep and faster recovery. Find out more in our guide on bone broth and sleep.

Support Your Natural Weight Loss with HPH

At Human Performance Hub, we believe in supporting the body, not fighting against it. Our PaleoBeef Bone Broth Protein Powder offers a collagen-rich, gut-friendly source of protein – helping you stay strong, nourished, and energised as you lose weight naturally.

Clean ingredients, backed by science, and designed for results.

Shop HPH Bone Broth Protein today and give your body the support it needs to perform and transform – naturally.

 

BUY BONE BROTH PROTEIN

 

 

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Nutrition – Why does a good breakfast benefit my health?

“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life. 

A.A. Gill 

Writer and Food Critic, 28th June 1954 – 10th December 2016

Read more

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Nutrition – Why does a good breakfast benefit my health?

“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life. 

A.A. Gill 

Writer and Food Critic, 28th June 1954 – 10th December 2016

Read more

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Nutrition: Counting Calories – Is there a better approach?

“Nutrition is a science; diet is an art

Juan Carlos Simo,

The most successful Strength Coach in the Caribbean.
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Nutrition: Counting Calories – Is there a better approach?

“Nutrition is a science; diet is an art

Juan Carlos Simo,

The most successful Strength Coach in the Caribbean.
Read more

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Why Blood Sugar Management is The Easiest Weight Loss Method

Find out why managing your glucose levels can help you keep the weight off and improve your health. 

Read more

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Img 8841
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Nutrition: Understanding we are what we eat

Nutrition is the catalyst to excellent health, strength and body composition. Nutrition is crucial for physical goals (i.e. fat loss) and more health and lifestyle-oriented goals (for example, better focus, energy, detoxification, and blood sugar control).

What we do in training needs to be matched by how we eat and recover, and the saying “we are what we eat” still holds.

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How to sleep your way to better health

In this article, we take a look at some slumber strategies and supplements to help you improve your sleep.

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Zinc and Magnesium: Essentials for stress busting, immunity boosting, and so much more

What are the Benefits of Magnesium and Zinc Supplements?

 

Most of us experience stress and anxiety at one time or another. Some of the biggest triggers are concerns about money, work, relationships, and the economy. But whatever the cause, stress can seriously affect your health with symptoms ranging from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.

 

But the good news is that zinc and magnesium can help minimise the adverse effects of stress in your life. Zinc and magnesium play a key role in your moods. And if that wasn’t enough, they are responsible for supporting over 300 functions in your body required for good health.

 

In this article, I’ll talk about the benefits of zinc and magnesium and what a deficiency in these minerals means for your health. I’ll also cover recommended levels, tips for improving absorption, and supplementation.

 

So, what are the benefits of Magnesium and Zinc supplements? The benefits of magnesium and zinc are plenty. These supplements are essential for growth, development, strength, sleep, mood, brain function and more. We get small amounts of zinc and magnesium in the food we consume, but often need to supplement this to really receive the benefits.

 

Read on to learn more about zinc and magnesium supplementation and how it benefits your body.

Zinc Supplement Benefits

Zinc is an essential trace mineral your body needs every day to stay healthy. It’s called a ‘trace’ mineral because you only need a small amount to reap the health benefits.

Why Do You Need Zinc Supplements?

Zinc appears in cells throughout your body and plays a vital role in numerous functions, including immune function, growth and development, brain health, mood and sleep, eye and skin health, and testosterone production.

 

Not getting enough zinc can lead to serious side effects, severely impairing the immune system function and other health problems.

 

Here’s why…

 

Growth & development Zinc plays a key role in the production of androgens – IGF 1 growth hormone. If you don’t have enough zinc, your muscles can’t grow, and you’ll have low energy and poor recovery.
Essential for absorbing nutrients If you’re deficient in zinc, it’s more than likely you’re also deficient in other nutrients. That’s because zinc is a great organiser—it is synergistic for the absorption of all nutrients.
Manage insulin If you’re deficient in zinc, your body will have a hard time storing glycogen, inducing anabolism, and your carbs will keep building fat stores.
Regulate dopamine production If you don’t have enough zinc, your brain cannot function properly. You’ll have a lower attention span, more mood swings, and little drive in the gym.

 

Signs of Zinc Deficiency

Common signs of zinc deficiency may include:

 

  • Low energy
  • Anxiety and depression
  • Acne
  • Diarrhoea
  • Impaired wound healing, including eye and skin sores
  • Hair loss
  • Learning problems
  • Low libido and impotence
  • Decreased lean body mass

 

While true zinc deficiency is rare in the western world, mild zinc deficiency is relatively common. This is particularly true in the very young and elderly, women who are breastfeeding or pregnant, people with certain digestive problems and diseases (such as Crohn’s disease), and those on vegetarian or vegan diets.

 

But how do you get more zinc in your diet? 

Sources of Zinc

The only way to get the zinc your body needs is through food and supplementation

 

The foods that contain the highest amount of zinc include:

 

  • Certain types of seafood, such as oysters
  • Red meat
  • Poultry
  • Nuts and seeds
  • Legumes
  • Unsweetened chocolate (cacao)

Magnesium Supplement Benefits

Like zinc, magnesium is an essential trace mineral. It’s also one of the most important minerals for optimal health and performance.

Why Do You Need Magnesium Supplements?

Here are just a few reasons why consuming magnesium supplements can benefit your body and your performance.

 

Vital for every organ in the body This includes the heart, muscles, kidneys and bones. It’s crucial for optimal training and everyday progress as it’s necessary for more than 300 essential metabolic functions.
Calms nerves and anxiety Magnesium supplements have a calming effect on the nervous system. It’s the raw material for serotonin, the neurotransmitter that aids relaxation and well-being.
Deeper sleep Magnesium is an indirect raw material for the hormone melatonin, which brings you into the deep sleep phase. Too little magnesium = no deep sleep. More magnesium = deeper sleep.
Improves brain function Magnesium is essential for excellent mental performance. Supplementation with magnesium has increased brain function and improved learning and memory.
Increases testosterone levels Magnesium is needed for energy metabolism as well as physical activity, and recent research shows that intake increases testosterone levels. I personally use 5 different forms of magnesium, depending on the condition and the target.
Synthesises protein and builds strength Magnesium supplements support protein synthesis, as it allows a corresponding enzyme function in the body. In addition, research shows that supplementing magnesium with strength training can make you stronger.
Reduces inflammation Inflammation is not only an obstacle to recovery after hard workouts but is also associated with cardiovascular disease, Alzheimer’s, arthritis and diabetes.
Stronger bones You need calcium for strong bones but also sufficient magnesium and vitamin D to absorb the calcium effectively

Magnesium leads to cellular enzyme activity, which first allows the body to convert vitamin D into its active form . It then helps with the mineral intake into the bone structure. Magnesium allows for the release of the hormone calcitonin, which helps to preserve the bone structure and feeds calcium from the bloodstream and soft tissue back into the bones.
Optimised blood lipids and blood pressure Magnesium deficiency has an effect on lipid metabolism and increases blood pressure. This can negatively affect arterial health and ultimately lead to arteriosclerosis. Research shows that supplementation of magnesium significantly reduces the likelihood of exercise-induced chest pain.
Affects mood Magnesium is the raw material for serotonin, the neurotransmitter for relaxation and well-being. Serotonin deficiency is directly related to mood swings, depression and well-being. More magnesium = More serotonin = You feel better.

 

But, to receive these benefits, the right form of magnesium supplement is crucial. Each magnesium form has other functions and is preferentially absorbed by other tissue. For example, magnesium citrate is ideal after exercise but does not have a relaxing, sleep-inducing effect. Magnesium bisglycinate is the most efficient solution to make it easier to fall asleep at night.

Signs of Magnesium Deficiency

Common signs of magnesium deficiency include:

 

  • Muscle cramps and twitches
  • Nausea and vomiting
  • Loss of appetite
  • Headaches and migraines
  • Fatigue
  • Insomnia
  • Anxiety, depression, or restlessness

Sources of Magnesium

Like zinc, food and supplements are the main sources of magnesium. The highest magnesium-rich foods include:

 

  • Dark leafy greens
  • Seeds
  • Beans
  • Whole grains
  • Nuts
  • Dark chocolate
  • Yoghurt
  • Bananas
  • Avocados

How Much Zinc and Magnesium Supplements Do You Need?

Zinc and magnesium are vitally important nutrients that play an indispensable role in your body. You need the right amount of these minerals to function properly. These are the current daily intakes for zinc and magnesium recommended by the National Institutes of Health:

 

  • Zinc: Adults 11 mg for men and 9 mg for women (19+ years old)
  • Magnesium: 400 mg for men, 310 mg for women (19-30 years old), 420 mg for men and 320 mg for women (he31+ years old)

 

It’s important to note that the recommended daily allowances for zinc and magnesium put forth by the National Institutes of Health are the bare minimum to prevent true deficiency. However, the amounts are inadequate for optimal health, particularly when you consider the amount of stress we battle today.

 

 Also, some people may have issues that reduce absorption or health goals that increase the need for these minerals. But it’s not always easy to detect low zinc and magnesium levels. That’s because some of the more common symptoms are not unique. Yet, low intake of these minerals is common and linked to several conditions.

 

While you can absorb zinc and magnesium from dietary sources, many people do not get enough. It’s also important to remember that these minerals are not stored in the body, so you need to have an adequate amount daily.

 

That’s why adding zinc and magnesium supplements to your daily regimen is important to boost and maintain your levels.

Zinc and Magnesium Supplements at Human Performance Hub

Here at Human Performance Hub, we’re passionate about the benefits of proper supplementation. We only endorse and recommend the highest quality supplements from the world’s leading suppliers of dietary supplements.

 

We stock a range of zinc and magnesium supplements with different formulations and multivitamins containing these essential minerals.

 

We’re always here to help to give advice on choosing the best one for you. Please book a consultation if you want to find out more and look at your zinc and magnesium levels.

 

BOOK A CONSULTATION

 

Zinc Supplements at HPH

Zinc supplements support a healthy immune function, fight free radicals to prevent infections and cancer, help maintain hormone levels and assist the body in absorbing other nutrients. Boosting zinc levels is also important for athletes who lose zinc through sweating during exercise.

 

Human Performance Hub Zinc Complex

This is a powerful antioxidant in the formulation of zinc chelates with other nutrients like vitamins B6 and taurine to provide superior absorption and results. Made from non-GMO ingredients.

PURCHASE

 

Magnesium Supplements at HPH

Magnesium supplements help promote optimal magnesium levels in the body that are required for 300+ biochemical reactions. Human Performance Hub offers various types of magnesium, each with related benefits in cognitive, neurological, and cardiovascular functions.

 

Magnesium Bisglycinate UK Vegetarian Capsules (240)

Perfect if you are looking to improve your sleep and recovery. Magnesium is great because of its ability to calm the nervous system and muscular systems. Calming these is important to set you up for a good night’s sleep.

PURCHASE

 

Human Performance Hub Magnesium L-Threonate

Human Performance Hub Magnesium L-Threonate uses the unique, patented, chelated mineral Magtein™ containing magnesium chelated to threonic acid (magnesium L-threonate). Its ability to get through the blood-brain barrier to transport magnesium ions to brain cells may support cognitive abilities and decrease common age-related memory decline. Made with non-GMO ingredients.

PURCHASE

 

Magnesium Tri-Complex 150g Powder HPH

Magnesium Tri-Complex is a unique blend of three highly absorbable forms of magnesium. One serving provides 300 mg of elemental magnesium in an easy-to-mix powder.

This product contains three forms of magnesium that may support energy production, heart health, blood vessel function, and healthy blood glucose metabolism.* It is naturally sweetened with monk fruit and contains no stevia or artificial sweeteners.

PURCHASE

 

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