Nutritionist Evgenia Novikova told why it is important to maintain the balance of minerals in the body and what diseases their deficiency can provoke.
Everyone who is a supporter of a healthy lifestyle and really takes care of their health knows that it is important to compensate for the lack of vitamins in the body in time. The same goes for minerals.
“Magnesium is the most important electrolyte. It is involved in more than 300 processes, ATP synthesis, maintains cell health and “repairs” DNA,” says the expert.
The following symptoms will help to suspect a lack of magnesium in the body: convulsions, feeling tired and overwhelmed, sleep disturbances, anxiety, increased pressure, problems with stools (usually constipation).
Today there is a large selection of different forms of magnesium. Citrate will help with constipation problems, glycinate will calm and solve sleep problems. Malate will relieve convulsions, orotate is appropriate for serious physical exertion. With chronic stress, taurate is optimal. The standard preventive dose of magnesium is 300-400 mg per day. Therapeutic dosage is selected by the doctor.
Another important element is potassium. It is necessary for the full functioning of the brain, and is also responsible for the synthesis of energy. With a lack of potassium, blood pressure rises, cravings for sweets appear, insulin rises, constipation and convulsions are also possible, as with magnesium deficiency.
The most popular forms for taking: citrate, bicarbonate, chloride. It is better to choose in powder. Daily dose – 4700 mg. You can get potassium from foods, its sources are beans, spinach, pumpkin, avocado, mushrooms, flax seeds, fish. 
Evgeniya Novikova Healthy lifestyle Nutritionist, nutritionist