Everything About Taking Potassium, Magnesium and Calcium in Your Diet

Your lifestyle choices have a great impact on your health. Regardless of your age, health concerns and gender, there is no substitute to exercise and a balanced diet for a great body. Most people pay attention to the micronutrients like protein, carbohydrates and fat, often missing out the minerals. To maintain your health and keep diseases at bay, you need to ensure the intake of three essential minerals – Potassium, magnesium, and calcium. In this post, we will talk about the benefits of these minerals and how you can ensure that your daily requirements are met.


Potassium is essential for the normal function of your cells, organs, and tissues. Experts advise on ensuring a minimum intake of 2,500 milligrams per day for every adult. Of course, your diet plays a significant role in maintaining the intake, and you will also find supplements in the market. Some of the best sources of potassium are bananas, potatoes, kidney beans, avocados, dry fruits and lean fishes, such as tuna and salmon. Some of the dairy products are high in potassium, as well.


Calcium is essential for your bones, and one study has revealed that it can also help in losing weight. Most of the dairy products, especially cheese, cottage cheese, and yogurt are high sources of natural calcium. If you are a non-vegetarian, sardines can be your best pick. Keep in mind that you don’t need more than 500 milligrams of calcium per day. For certain health conditions, you may need to take additional supplements, but do talk to your doctor before starting any medication.


Magnesium is important for your immune system and heart. According to studies, around 50% of Americans don’t have enough of their magnesium requirements per day. Men need more magnesium than women, and if you are a male over 31, you need to take at least 420 milligrams, while women need around 320 milligrams. Some of the rich natural sources of magnesium are almonds, sesame seeds, bananas, tofu, cashews, and seeds, such as pumpkin and sunflower seeds.

Other tips that matter:

1. If you think you aren’t getting enough of calcium, magnesium, and potassium, do not start popping supplements immediately. Always consult your doctor, if you have any health issues or concerns.

2. Keep a check on your diet and water. Besides including the foods we have mentioned above, you can also go for alkaline and vitamin enhanced water. You will find high pH water in the market, which is rich in all of these minerals.

3. Extreme supplements can cause many side effects. For example, potassium supplements are known to cause diarrhea and stomach irritation, while excessive magnesium supplements can lead to nausea, vomiting, and low heart rate. Too much of calcium can lead to kidney damage, constipation and urination issues.

Ideally, your focus should be on eating a natural diet at all times. Most of the veggies and leafy foods have a right amount of these three minerals, and with little increase in your non-vegetarian protein intake, you can ensure that the minimal requirements are met.

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