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The Best Minerals And Electrolytes For Energy [2024 Guide]


Symptoms of Low Energy

  • Tiredness or sleepiness

  • Headaches

  • Dizziness

  • Sore or aching muscles

  • Muscle weakness

  • Slowed reflexes and responses

  • Impaired decision-making and judgement

  • Irritability

Symptoms of Electrolyte Deficiency

  • Confusion and irritability

  • Diarrhoea or constipation

  • Fatigue

  • Headaches

  • Irregular or fast heart rate

  • Muscle cramps or weakness

  • Nausea and vomiting

  • Numbness or tingling in limbs, fingers and toes

What Electrolytes can help with low energy?

  • Sodium

  • Potassium

  • Magnesium

  • Calcium

When is the best time to take Electrolytes?

In the morning or 60 minutes before a workout

How many Electrolytes do I need to take for better energy levels?

  • 3-4g of Sodium

  • Up to 3.5g of Potassium

  • More than 180mg of Magnesium

  • More than 450mg of Calcium

How long will it take for me to notice better energy?

Within hours of replenishing the deficient electrolytes specific to you.


What Are Electrolytes?

Electrolytes are essential minerals with positive or negative charges that conduct electricity when dissolved in water. Electrolytes play a pivotal role in conducting electrical impulses within bodily fluids, which regulate macronutrient absorption, and promote optimal nerve, muscle and cell function, as well as many other physiological functions in our bodies.


The human body houses six types of electrolytes: sodium, potassium, calcium, bicarbonate, chloride, magnesium, and phosphorus. 


Salt is made up of sodium chloride (combined as a ‘salt’), therefore when we speak of sodium supplementation, it will be in the form of sodium chloride. Therefore you get the benefit of both.


Do Electrolytes Give You Energy?

An imbalance in electrolyte levels can noticeably affect your energy levels. While the body generally regulates electrolytes to prevent severe imbalances, strenuous workouts, excessive sweating, or alcohol consumption can lead to milder imbalances. When the body lacks adequate electrolytes, fluid balance is disrupted, resulting in feelings of tiredness and weakness.


The Energising Role of Electrolytes

Contrary to common belief, electrolytes themselves do not contain calories, yet they play a crucial role in energy production. ATP (adenosine triphosphate), the body's energy currency, relies on electrolytes to maintain fluid balance and facilitate its production. In essence, electrolytes support your body's ability to create and sustain energy.


Which Electrolytes Directly Impact Energy?

Calcium, magnesium, and potassium are pivotal in the production of ATP, influencing your energy levels in distinct ways:


1. Calcium: Essential for activating enzymes in cellular respiration, insufficient calcium can lead to energy production challenges, along with muscle weakness and cramps [1].


2. Magnesium: Vital in activating enzymes crucial for ATP production. Magnesium helps to bring glucose into the cell for energy production. Thus, magnesium deficiency can contribute to a lack of ATP production [2]. 


Magnesium Malate (used in our Naru Revive) has been used for chronic fatigue syndrome and fibromyalgia[3][4]. Malic acid (from the Malate) boosts ATP levels [5] and has been shown in animal studies, to be highly absorbed and stay elevated for hours [6].


3. Potassium: Potassium channels act as internal messengers, guiding energy utilisation. Activated during ATP production, they trigger insulin secretion, regulating glucose levels and influencing how the body uses energy [7].


Potassium may also contribute to low energy due to its role in muscle contraction, giving the feeling of weakness in the muscles [8]. 


How Do Electrolytes Affect Energy?

Electrolytes contribute significantly to overall energy levels. Hydrating with electrolyte-rich beverages helps maintain proper fluid balance, ensuring healthy cellular function.


Electrolytes' Effect On Sleep 

Electrolytes extend their influence to promote restful sleep by aiding in the regulation of sodium and calcium levels. Imbalances in these electrolytes can lead to sleep disturbances [9][10].


Electrolytes' Effect On The Nervous System

Sodium and potassium are vital for efficient communication within the nervous system. Insufficient levels can result in lethargy, headaches, and fatigue [11].


Electrolytes' Effect On Hormonal Regulation

Electrolytes, particularly sodium and calcium, play a crucial role in hormone regulation. Sodium deficiency can elevate cortisol levels, contributing to adrenal fatigue and impacting sleep quality [12].


How To Fix Low Energy with Electrolytes

While electrolyte levels aren't the sole determinants of energy levels, maintaining a balanced ratio is essential. Low electrolyte levels can contribute to feelings of fatigue. Natural sources of electrolytes include bananas, beans, avocados, seafood, chicken, dairy, and nut butter.


What Is The Best Time To Take Electrolytes For Energy?

It’s best to aim for a healthy, nutrient-dense diet all of the time rather than waiting until you have symptoms of low energy. That’s because, as we have seen, electrolytes found in fish, meat, vegetables, fruits, legumes, nuts and wholegrains, can support your energy levels and therefore act as a preventative measure. Naru Revive can be taken on an ongoing basis if you don’t get all of your nutrients from food sources; take it daily, in the morning or 60 minutes before training.


How Many Electrolytes Do I Have To Take To Improve Energy Levels?

If you are taking electrolytes as a preventative measure and general health benefits, then you can take an amount in line with the Nutrient Reference Intake. If you are looking to optimise your electrolyte status and increase the likelihood of boosting your energy levels, the research recommends the following:


  • Sodium: Our sodium balance is maintained at a level of sodium intake of around 3 to 4 grams per day (3,000 to 4,000 mg) for most people [13]. You’ll find 1000 mg in our Naru Revive.


  • Potassium: Over 3,500 mg/day of potassium, which is above the adequate intake for men and women[14]. Most importantly, you should aim for a 3:1 ratio of potassium to sodium [15], found in our Naru Revive


  • Magnesium: Studies indicate that 180-320 mg per day is enough to maintain a positive magnesium balance, but 107 mg is not enough[16],[17],[18],[19]. Naru Revive contains 188mg of magnesium


  • Calcium: An intake of 2,000 mg has demonstrated a positive calcium balance of 450 mg in normal subjects [20]. The recommended ratio of calcium to magnesium is 2:1 both for daily dietary intake and supplementation[21]. Naru Revive provides 300mg.


How Long Does It Take For Electrolytes To Work?

Trials have varied in length and it depends on the ingredient in question and the dose. Some research and anecdotal evidence suggest you can feel an immediate benefit within hours of taking the product. This is likely linked to how deficient one is in electrolytes; the more deficient the quicker the response. 


Why Naru Revive?

Naru Revive, featuring sodium, potassium, magnesium, and calcium in optimal doses and ratios, ensures a tangible difference in how you feel. This hydration supplement supports electrolyte balance, especially during fasting, without any hidden surprises.


The Verdict

Achieving and maintaining the right electrolyte balance is crucial for sustaining energy levels throughout the day. Naru Revive emerges as a valuable ally in addressing electrolyte imbalances, providing your body with everything it needs during fasting, with no unwelcome surprises. Unleash your energy potential and stay revitalised with Naru Revive!


Electrolyte Supplement For Energy


References

[1] Weaver CM, Heaney RP. Calcium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006:194-210.


[2] Takaya, J., Higashino, H., & Kobayashi, Y. (2004). Intracellular magnesium and insulin resistance. Magnesium research, 17(2), 126–136.


[3] Porter et al (2010) 'Alternative Medical Interventions Used in the Treatment and Management of Myalgic Encephalomyelitis/Chronic Fatigue Syndrome and Fibromyalgia', The Journal of Alternative and Complementary MedicineVol. 16, No. 3, https://doi.org/10.1089/acm.2008.0376 


[4] Engen et al (2015) 'Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study', Journal of Integrative Medicine, Volume 13, Issue 5, September 2015, Pages 306-313. 


[5] Werbach (2000) 'Nutritional strategies for treating chronic fatigue syndrome', Alternative Medicine Review: a Journal of Clinical Therapeutic 5(2):93-108. 


[6] Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., … Ates, M. (2018). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biological Trace Element Research, 187(1), 128–136. doi:10.1007/s12011-018-1351-9


[7] Ferrannini E, Galvan AQ, Santoro D, Natali A. Potassium as a link between insulin and the renin-angiotensin-aldosterone system. J Hypertens Suppl. 1992 Apr;10(1):S5-10. doi: 10.1097/00004872-199204001-00002. PMID: 1619503.


[8] Sejersted, O.M. and Sjøgaard, G., 2000. Dynamics and consequences of potassium shifts in skeletal muscle and heart during exercise. Physiological reviews80(4), pp.1411-1481.


[9] Elder SJ, Pisoni RL, Akizawa T, Fissell R, Andreucci VE, Fukuhara S, et al. Sleep quality predicts quality of life and mortality risk in haemodialysis patients: results from the Dialysis Outcomes and Practice Patterns Study. Nephrol Dial Transplant. 2008;23(3):998–1004. 


[10] Ambati R, Kho LK, Prentice D, Thompson A. Osmotic demyelination syndrome: novel risk factors and proposed pathophysiology. Intern Med J. 2023 Jul;53(7):1154-1162.


[11] Jacoby N. Electrolyte Disorders and the Nervous System. Continuum (Minneap Minn). 2020 Jun;26(3):632-658. doi: 10.1212/CON.0000000000000872. PMID: 32487900.


[12] Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/


[13] DiNicolantonio, James. The Salt Fix: Why the Experts Got it All Wrong and How Eating More Might Save Your Life (p. 139). Little, Brown Book Group. Kindle Edition.


[14] [3311] Chobanian, A. V., Bakris, G. L., Black, H. R., Cushman, W. C., Green, L. A., Izzo, J. L., Jr, Jones, D. W., Materson, B. J., Oparil, S., Wright, J. T., Jr, Roccella, E. J., Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. National Heart, Lung, and Blood Institute, & National High Blood Pressure Education Program Coordinating Committee (2003). Seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Hypertension (Dallas, Tex. : 1979), 42(6), 1206–1252. https://doi.org/10.1161/01.HYP.0000107251.49515.c2


[15] Cook NR, Obarzanek E, Cutler JA, Buring JE, Rexrode KM, Kumanyika SK, Appel LJ, Whelton PK; Trials of Hypertension Prevention Collaborative Research Group. Joint effects of sodium and potassium intake on subsequent cardiovascular disease: the Trials of Hypertension Prevention follow-up study. Arch Intern Med. 2009 Jan 12;169(1):32-40. doi: 10.1001/archinternmed.2008.523. PMID: 19139321; PMCID: PMC2629129.


[16] Nielsen, F. H., Milne, D. B., Gallagher, S., Johnson, L., & Hoverson, B. (2007). Moderate magnesium deprivation results in calcium retention and altered potassium and phosphorus excretion by postmenopausal women. Magnesium research, 20(1), 19–31. 


[17] Tipton IH, Stewart PL, Dickson J. Patterns of elemental excretion in long term balance studies. Health Phys 1969;16:455–62. 


[18] DiNicolantonio JJ, O’Keefe JH, Wilson W. Correction: Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart 2018;5. 


[19] Hunt, C. D., & Johnson, L. K. (2006). Magnesium requirements: new estimations for men and women by cross-sectional statistical analyses of metabolic magnesium balance data. The American journal of clinical nutrition, 84(4), 843–852. https://doi.org/10.1093/ajcn/84.4.843


[20] [1453] Spiegel, D. M., & Brady, K. (2012). Calcium balance in normal individuals and in patients with chronic kidney disease on low- and high-calcium diets. Kidney International, 81(11), 1116–1122. doi:10.1038/ki.2011.490 [1454] Sarnak, M. J., Levey, A. S., Schoolwerth, A. C., Coresh, J., Culleton, B., Hamm, L. L., … Wilson, P. W. (2003). Kidney Disease as a Risk Factor for Development of Cardiovascular Disease. Hypertension, 42(5), 1050–1065. doi:10.1161/01.hyp.0000102971.85504.7c


[21] Seelig M. S. (1990). Increased need for magnesium with the use of combined oestrogen and calcium for osteoporosis treatment. Magnesium research, 3(3), 197–215.



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