Do you suffer from sleepless nights, or night time leg cramps? Low levels of magnesium can interfere with a good night’s sleep, and an imbalance of sodium, magnesium and potassium, can cause muscle spasms (and/or abnormal heart rhythms, among other things) in an otherwise healthy person.
Magnesium plays a role in proper bone growth (including teeth), protein synthesis, muscle contraction, enzyme activity, healthy immunity, and transmission of nerve impulses. Most magnesium in the body is contained within cells and the scaffolding of bones. Having a slightly low magnesium level typically causes no symptoms at all, but severe magnesium depletion can lead to seizures, irregular heart rhythms and sustained muscle contractions.
Magnesium loss can occur either through the gut or the kidneys. Magnesium is normally secreted by the stomach and upper gut and then reabsorbed further down in the intestines. If there is defective absorption in the lower intestines,
(maybe from food sensitivities or leaky-gut syndrome) the magnesium is not reabsorbed and it is lost in the stool.
When magnesium escapes through the kidneys, it can happen because sodium is being excreted and pulling the magnesium with it, or because the kidney cells are having trouble pulling magnesium out of the filtered urine. Increased calcium in the blood, alcohol use and fluid overload can cause these scenarios to occur. Drugs can also cause the kidney to lose magnesium. Magnesium is required in order to use calcium and phosphorous effectively.
The RDA (Recommended Daily Allowance) for magnesium is 400 mg/day.
Foods rich in magnesium include: black beans, rice, quinoa, Brazil nuts, almonds, pumpkin seeds, dark leafy-green vegetables (Swiss chard, spinach and kale), dark chocolate, coffee, whole grains, Natural Calm Magnesium Powder (lemonraspberry flavor); and external Epsom salts baths.
The refining of grains removes at least 80% of the magnesium.
All contents © Copyright Deborah Allison 2015, All rights reserved.

Potassium is an electrolyte as well as a mineral.
Electrolytes are an electrically conductive medium and are required for muscles and neurons to activate. Potassium deficiency is the most prevalent electrolyte imbalance.
Low potassium levels may be due to dehydration, vomiting, diarrhea, diabetic acidosis or by the use of drugs, such as diuretics, strong laxatives, and steroids.
The early symptoms of potassium deficiency include muscle weakness, muscle cramping, fatigue, confusion, low blood pressure, vomiting, diarrhea, nausea, salt retention, constipation, headaches, irritability, nervousness and insatiable thirst.
Potassium, like magnesium, is found primarily inside of cells. Potassium plays roles in the body's electrolyte and fluid balance, cell integrity, muscle contraction and transmission of nerve impulses. The body needs to keep the blood level of potassium steady in order for tissues, especially the heart, to function normally.
Low potassium, also called hypokalemia, can cause cardiac arrhythmias, muscle paralysis, constipation and increased thirst.
Certain triggers can cause the body to push more potassium inside of cells, decreasing the blood levels of potassium. Some of these triggers include a rising blood pH, meaning there is more base than acid available; increased blood levels of insulin, a hormone that regulates blood sugar; and increased levels of stress hormones in the blood.
All contents © Copyright Deborah Allison 2015, All rights reserved.

These same factors can also drive up the amount of sodium being dumped by the kidneys as the body tries to adjust to the conditions. This increased sodium dumping tends to pull potassium along with it. Excessive vomiting and taking certain drugs, like albuterol or epinephrine, can also cause hypokalemia.
The RDA recommendation for potassium for adults is 4700 mg/day.
Foods high in potassium include: bananas, white beans, beet greens, dates, avocados, dried apricots, raisins, halibut, salmon, spinach, prune juice, baked acorn squash, almonds, molasses, and coconut water.
Low magnesium and low potassium frequently happen together. This is because both minerals are affected by the flow of water and sodium through the kidneys in similar ways. When the kidney is losing a lot of sodium, potassium and magnesium will tend to leave with it. Diuretics, which are drugs used to rid the body of excess water, cause the kidney-filtering tubules to release magnesium and potassium into the urine. When magnesium and potassium levels are low, the magnesium must be replaced before the potassium level will correct.
Sodium is one of the body’s three major electrolytes (potassium and chloride are the other two). Electrolytes control the fluids going in and out of the body’s tissues and cells. Salt (which contains both sodium and chloride) is a major source of electrolytes. When the body becomes dehydrated, it loses fluid and electrolytes. That's why you'll notice sport drinks often have sodium as an ingredient.
Sodium also contributes to the following bodily functions:
 regulates blood pressure and blood volume
 helps transmit impulses for nerve function and muscle contraction
 regulates the acid-base balance of blood and body fluids
Sodium and potassium are both minerals essential to water balance and healthy nerve function. Magnesium plays a role in helping you regulate the balance of potassium, sodium and other electrolytes in your body.
All contents © Copyright Deborah Allison 2015, All rights reserved.

Sodium and potassium function as a pair of nutrients that determine the potential for cell signaling in your body. Potassium is known as an anion when it is broken down because it has more electrons than protons and carries a negative charge. Sodium is known as a cation because it has more protons than electrons and carries a positive charge. When there is ample potassium inside of your cells and sodium outside of your cells, proper cell signaling from your nervous system can take place .
Magnesium’s role in the balance of sodium and potassium is that of an intermediary. Potassium is unable to cross the cell membrane on its own, and requires magnesium to unlock the door for its entrance. Once the cell membrane is open, the cell can absorb all of the potassium it needs for a proper balance. This process of achieving sodium and potassium balance accounts for 20 to 40 percent of the resting energy your body expends, demonstrating how crucial it is to healthy body function.
The recommended intake of sodium for most healthy people is 2,400 milligrams or less each day. This equals the amount of sodium in one teaspoon of salt.
Some of the less-than-ideal sodium-driven ingredients used in food processing to keep an eye out for include: salt, sodium, monosodium glutamate (MSG), baking powder, baking soda, disodium phosphate, sodium benzoate, sodium hydroxide, sodium nitrite, sodium propionate and sodium sulfite.
Sources: http://www.livestrong.com/article/223488-what-are-the-causes-of-lowmagnesium-potassium/ http://www.healthy-holistic-living.com/how-to-heal-cavitiesnaturally.html#ixzz2nSDMhWyz http://www.davita.com/kidney-disease/overview http://www.livestrong.com/article/530885-the-effect-of-magnesium-on-sodiumpotassium-balance/
All contents © Copyright Deborah Allison 2015, All rights reserved.