Supplement · Brain health technique
Electrolytes
Evidence grade: Context Dependent
Essential minerals, sodium, potassium, magnesium, and chloride, that regulate hydration, nerve transmission, and muscle contraction. Obtained from diet, salt, and fluids, or added via supplements in those losing fluids through sweat, illness, or low-carb diets.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Foundational Nutrients
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Electrolytes
Maintain electrolyte balance through whole foods: fruits, vegetables, lightly salted meals, and adequate fluids. Supplement if experiencing dizziness, cramps, or prolonged sweating. A balanced mix per day might include ~1–2 g sodium, 3–4 g potassium (food-based), and 300–400 mg magnesium. Avoid excessive sodium without high fluid loss. Hydration and electrolytes work best together, replenish both.
The evidence behind Electrolytes
Electrolyte balance sustains neuronal excitability and fluid homeostasis. Even mild imbalances cause fatigue, confusion, or cramps. Evidence from sports and clinical trials shows maintaining sodium and potassium balance improves endurance and cognitive performance under heat or stress. Modern low-sodium diets can impair balance when combined with heavy sweating or diuretics. Deficiency risk rises with fasting, low-carb, or high-heat exposure.
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