Potassium and Magnesium Together: Effective Supplement Pairing?

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Our bodies are made up of all kinds of different minerals that play a role in a wide variety of biochemical reactions.

Two of those minerals that are especially important are Potassium and Magnesium.

If they’re so important, then the more the better, right? Well, turns out you can have too much of a good thing.

On that note let’s find out if you should supplement these two together, so your body can be the temple it deserves to be.

This article is written based on my own experience and the currently known research around both supplements.

In this article, I’m going to give you everything you need to know about Potassium and Magnesium.

In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.

Practical information about Potassium

What is Potassium?

Potassium is a very important mineral and electrolyte that is crucial for our bodies to function well.

It can be widely found in all kinds of different foods and as a dietary supplement.

How does Potassium work?

Potassium is needed to keep a normal level of fluid inside the cells of our bodies.

It plays a role in how muscles and nerves contract and relax, and is also needed to keep the heart functioning properly.

Is Potassium safe and who should avoid it?

At normal dosages, Potassium is generally recognized as safe.

An adult should get around 3,500-4,700 mg of Potassium daily (combination of food and possible supplementation).

It’s best to consult with a doctor before taking a Potassium supplement.

People that should avoid, or especially consult with a doctor before supplementing potassium, are people with:

• Diabetes
• Heart disease
• Stomach ulcers
• Kidney disease
• Other (serious) health problems

What are the benefits of Potassium?

Potassium can help with:

• Regulating fluid balance within cells
• Functioning of the muscles and nerves
• Keeping the heartbeat steady
• Creating protein molecules (protein synthesis)
• Metabolizing carbohydrates (using them as energy)

What are the side effects of Potassium?

The possible side effects of Potassium are:

• An upset stomach
• Abdominal pain
• Diarrhea
• Vomiting
• Excess gas

Practical information about Magnesium

What is Magnesium?

Magnesium is a mineral that plays a function in over 300 biochemical reactions and is crucial for the proper functioning of your body.

It can be widely found in food and as a dietary supplement.

How does Magnesium work?

Magnesium supports your muscles and nerve function, plays a role in regulating sleep, supports the immune system, keeps your heart rhythm at a steady pace, makes your bones strong, supports normal blood pressure, etc.

Is Magnesium safe and who should avoid it?

Magnesium is generally considered safe for healthy adults in dosages of up to 350 mg daily. Higher dosages are possibly unsafe but this isn’t certain.

People that should avoid, or consult with a doctor before supplementing magnesium, are people with:

• Internal disease
• Heart disease
• Diabetes
• Kidney disease
• Certain antibiotics/ medication

What are the benefits of Magnesium?

Magnesium can help with:

• All kinds of biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improving performance while exercising
• Improving sleep quality
• Keeping blood sugar levels healthy
• Anxiety and feelings of depression
• A healthy heart
• Bone health
• Inflammation

Results will be most noticeable for people that have very low levels of magnesium, to begin with.

What are the side effects of Magnesium?

The possible side effects of Magnesium in (very) high dosages are:

• Nausea
• Stomach upset/ abdominal cramping
• Diarrhea

Is it safe to take Potassium and Magnesium together?

Yes, if you follow the recommended dosages then taking Potassium and Magnesium together is safe.

For Potassium it’s generally recommended to not exceed 4,700 mg daily, but there’s no real upper safe limit established.

Magnesium is considered safe for healthy adults in dosages up to 350 mg daily, but higher dosages are POSSIBLY safe as well.

What dosage of Potassium and Magnesium should you take?

Potassium

The recommended dosage for most people is between 3,500-4,700 mg daily.

Most people don’t reach this daily number through food alone. However, a Potassium deficiency is very uncommon.

The supplement dosage of Potassium citrate from Bulk Supplements is 275 mg or a dosage advised by a medical advisor.

Magnesium

The ideal dosage of Magnesium is for most people between 200-400 mg daily.

Most magnesium supplements have very low bioavailability, which means our body won’t be able to use them properly.

One exception is the MicroMag from Nootropics Depot, which is an optimized magnesium supplement, that’s very high-quality and lab-tested.

It has very high bioavailability and an increased absorption rate.

Who should avoid taking Potassium and Magnesium?

The people that fit into the following categories should certainly avoid taking Potassium and Magnesium together:

• People with stomach ulcers
• People with Internal disease/ heart disease/ kidney disease
• People with diabetes
• People that take certain antibiotics/ medication (consult with your doctor first)

Possible benefits of taking Potassium and Magnesium together?

By taking Potassium and Magnesium together, you could get the following benefits:

• Improvement in all kinds of biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improvements in exercise performance
• Better sleep quality
• Healthy blood sugar levels
• Less anxiety and feelings of depression
• Improved heart/ bone health
• Reduced Inflammation
• Healthy fluid levels within cells
• Well-functioning muscles and nerves
• Creating protein molecules (protein synthesis)
• Better able to metabolize carbohydrates (using them as energy)

Possible side effects of taking Potassium and Magnesium together?

Based on current knowledge about Potassium and Magnesium, the following side effects might occur when taking a (very) high dosage:

• Vomiting
• Excess gass
• Nausea
• Stomach upset/ abdominal cramping
• Diarrhea

When is the best time to take Potassium and Magnesium?

You can take Potassium and Magnesium at any time of the day.

However, it’s best to take these supplements with a meal or right after a meal.

This will reduce the chance of an upset stomach as well.

Do I recommend taking Potassium and Magnesium together?

I love living life to my fullest capacity, and this requires me to keep my body and mind healthy.

Both Potassium and Magnesium are widely used in our bodies, and crucial for our well-being.

However, I don’t need to supplement both of these to reach my daily needs.

Potassium can be widely found in vegetables and fruits, and I’m currently eating plenty of those.

I can recommend taking a Potassium supplement if you’re eating very low amounts of vegetables and fruits, or after consulting a medical advisor. A deficiency is pretty uncommon.

I do take a daily Magnesium supplement because I work out a lot, and the benefits perfectly align with what I need to perform at my best.

If you’re interested in the benefits and don’t fall into a category that should avoid these supplements, then I can recommend giving Magnesium a try on itself, or with Potassium if it’ll benefit you.

I take the Magnesium from Nootropics Depot because it’s high-quality and lab-tested. I take one capsule of 200 mg MicroMag daily together with food. You can check out the MicroMag by clicking here.

I can recommend Potassium Citrate from Bulk Supplements if you believe it’ll be beneficial for you. Check out the Potassium by clicking here.