MLB Weekly Digest September 3rd Edition - NGSC Sports
5 Supplements To Lower Blood Pressure, According To Experts
If you're working to lower your blood pressure, our experts recommend discussing these five supplements with your health care provider.
Omega-3 Fatty AcidsOmega-3 fatty acids, a type of polyunsaturated fat found in fish oil supplements, flaxseeds and walnuts, may potentially help lower blood pressure, says Dr. Murthy. However, evidence regarding the effects of omega-3 fatty acids on blood pressure isn't conclusive, and more research is needed, he adds.
Some research suggests that 3 grams of omega-3 fatty acids per day may be the optimal dose for most individuals, although people with hypertension may benefit from higher doses.
According to Dr. Murthy, potential risks of supplementing with omega-3 fatty acids include slowed blood clotting, interactions with blood-thinning medications and gastrointestinal discomfort. He adds that some individuals may also experience a fishy aftertaste.
Magnesium"Magnesium is required for hundreds of biochemical processes within the body," says Chris Meletis, N.D., a naturopathic physician, educator, author and lecturer based in Beaverton, Oregon. "It also shares a role in nitric oxide production and muscle relaxation. In fact, one of the proposed mechanisms of magnesium on blood pressure is its ability to support nitric oxide production, a crucial signaling molecule for vasodilation (blood vessel relaxation)." When vasodilation occurs, the blood vessel walls relax, which reduces resistance and allows more blood flow throughout the body. This results in a reduction in blood pressure.
Supplementing with 300 grams of elemental magnesium (meaning the amount of pure magnesium in a specific formulation) per day for a duration of one month may result in a reduction in blood pressure, according to a meta analysis in Hypertension .
However, taking a magnesium supplement may pose potential risks and side effects that one should first discuss with their health care provider, according to Dr. Murthy, who shares that individuals may experience gastrointestinal discomfort, interactions with certain medications and a risk of toxicity if taken in high doses.
Coenzyme Q10 (CoQ10)Sufficient CoQ10 is vitally important for mitochondrial function and plays a crucial role in the production of adenosine triphosphate (ATP), which helps sustain the body's approximate 100,000 heart contractions per day, says Dr. Meletis.
Dr. Murthy and Dr. Meletis agree that CoQ10 shows great promise for supporting healthy blood pressure. Although more research is needed, current studies suggest supplementing with CoQ10 may reduce systolic blood pressure levels for some individuals, although diastolic blood pressure was only minimally affected in this research.
Potential risks include gastrointestinal discomfort, interactions with certain medications and a risk of affecting blood sugar levels, says Dr. Murthy.
GarlicDr. Murthy adds that garlic supplementation may help lower blood pressure in people with hypertension. In fact, research suggests garlic may reduce systolic blood pressure by 8 to 10 mmHg and diastolic blood pressure by 5 to 6 mmHg, ultimately reducing one's risk of cardiovascular events by 16% to 40%, according to a review and meta analysis in Experimental and Therapeutic Medicine .
"Risks of garlic supplementation include gastrointestinal discomfort, interactions with certain medications and an increased risk of bleeding," adds Dr. Murthy.
Potassium"Potassium is an essential mineral that helps regulate fluid balance in the body and plays a role in maintaining healthy blood pressure levels," says Dr. Murthy. "Potassium supplements may help lower blood pressure in people with hypertension, improve heart health and [potentially] reduce the risk of stroke."
Research suggests a dose-response relationship between potassium supplementation and both systolic and diastolic blood pressure. Risks include gastrointestinal discomfort, interactions with certain medications and a risk of toxicity if taken in high doses, adds Dr. Murthy. Individuals who have kidney disease or normal blood pressure should ask their health care provider if supplementing with potassium is right for them.
More generally, it is important to exercise caution with potassium supplementation, as levels need to be carefully regulated to prevent potential adverse health effects. For this reason, experts recommend consulting with a physician before considering potassium supplements or adopting a potassium-enriched diet.
Magnesium...The Master Mineral
Moon Juice's Magnesi-Om contains 3 bioavailable forms of Magnesium plus L-Theanine to help restore cellular balance for relaxation, sleep, brain health, and regularity.
What To Know About Hypokalemia
Hypokalemia occurs when the body excretes too much potassium. People with the condition do not have enough of this crucial mineral in the blood. Severe hypokalemia can lead to signs and symptoms such as muscle weakness and other health problems.
Hypokalemia is a type of electrolyte imbalance that results from very low potassium levels in the blood.
Potassium is an essential mineral that helps regulate different organs and processes in the human body. Potassium deficiency can impair the function of the kidneys, muscles, heart, and nervous system.
Hypokalemia usually occurs as a symptom of another condition or as a side effect of medications that increase the flow of urine.
The opposite of hypokalemia is hyperkalemia, which is when potassium levels are too high. According to a 2017 study, about 1 in 11 people typically arrive in the emergency room due to symptoms of too high or too low potassium levels.
In this article, we look at the symptoms, causes, diagnosis, and treatment of hypokalemia. We also discuss the outlook for people with low potassium levels.
Symptoms of hypokalemia can range from mild to severe. People with mild symptoms may not recognize they have the condition.
Some people may also not have any symptoms at all. However, when they do, they may experience:
Since the condition can also impair the function of the kidneys, people with hypokalemia can urinate too much while feeling extremely thirsty. Cognitive impairment may also occur.
Moreover, during physical activity, when the engaged muscles are releasing potassium, hypokalemia can lead to insufficient blood flow to the muscle, causing pain and ultimately resulting in the destruction of the skeletal muscle. The condition can also paralyze the bowel.
Hypokalemia can become life threatening if it affects the heart muscle, causes paralysis, or impairs the functioning of the lungs.
However, a 2014 study suggests that severe hypokalemia is rare. Of 4,826 people who presented to the emergency department with hypokalemia, only 1% had a severe condition. Additionally, only half of the people in this subgroup had any symptoms.
Potassium plays an important role in many bodily functions, including the contraction of muscles, the functioning of enzymes, and the flow of fluids between cells.
The kidneys regulate potassium concentration in the body by regulating the passing of urine. Hypokalemia occurs when this process stops working, and the body loses too much potassium through urine or sweat.
In rare cases, hypokalemia can occur, because a person is not getting enough potassium from food. However, it is unusual for this to be the cause, as many foods contain potassium, such as bananas, avocados, chard, and other plant-based foods.
The kidneys are usually able to reduce the excretion of potassium if the body is not getting enough of the mineral.
However, a person can lose potassium too quickly for several reasons, including:
Hypokalemia can also develop when potassium does not transmit correctly between cells. This can be a side effect of taking various medications.
To determine whether a loss of potassium indicates hypokalemia, a doctor will need to identify the cause of the loss. In most cases, this is relatively straightforward.
A doctor will check for:
If a doctor suspects that a person has hypokalemia, they may run tests to measure the amount of potassium in their body. They will usually do this by checking the potassium level in a person's urine over 24 hours. They can also order a blood test.
A chemical imbalance in the body showing too much or too little acid can also be an indicator of the condition.
Normal potassium concentration in the body ranges between 3.6 and 5.0 millimoles (mmol) per liter. The kidneys excrete at least 5 mmol, or 195 milligrams (mg), of potassium daily, which means that a person needs to consume 400–800 mg of this mineral per day.
Hypokalemia can also cause an abnormal or irregular heartbeat, especially in older adults, people with heart disease, or those taking heart-regulating medications.
People with the condition may need an electrocardiogram to monitor their heart.
Once a doctor has determined the underlying cause of a person's hypokalemia, they can recommend the right course of treatment and the correct way to replace the potassium.
Doctors may instruct people to eat foods rich in potassium. However, authors of a 2015 article note that while changing the diet can be beneficial, it is usually far less effective than taking potassium supplements.
In severe cases, a doctor will administer potassium intravenously.
The outlook for a person with hypokalemia will depend on what causes it. In some cases, this may be simple to resolve. In others, the cause may be more complex.
Hypokalemia can be a symptom of several conditions, including:
Additionally, hypokalemia can be a side effect of certain antibiotics, corticosteroids or laxatives, or drugs that promote urination.
Hypokalemia is when there is not enough potassium in the body. It usually occurs together with a condition that causes a person to excrete too much potassium.
More rarely, however, hypokalemia develops when a person does not consume enough of the mineral.
The general treatment is to replenish the potassium in the body and to treat the underlying cause.
The 9 Best Electrolyte Powders Of 2023: A Dietitian's Picks
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here's our process.
How we vet brands and productsHealthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:Was this helpful?
Many athletes and avid exercisers rely on electrolyte powders to replenish their electrolytes and hydration after workouts.
But with so many electrolyte powders on the market, it can be difficult to know which one is right for you.
We reviewed 27 products to help you determine which product is right for you. Keep reading for our picks of the 9 best electrolyte powders.
We reviewed 27 products, and only 9 ultimately passed both our dietitians' review and our internal vetting process.
When researching electrolyte powders, we considered the following factors:
*Price is accurate as of the date of publication.
Healthline's reviewBare Performance Nutrition Electrolytes is our pick for the best overall electrolyte powder thanks to its safe for sport certification, relatively affordable price, and simple ingredient list.
This product focuses solely on replenishing electrolytes that are often lost through sweat — including sodium, potassium, chloride, magnesium, and calcium — rather than adding a bunch of other nutrients and ingredients that you may or may not need.
Just keep in mind that it contains 500 milligrams (mg) of sodium, or 22% of the Daily Value (DV). While it's important to get enough sodium, 500 mg is probably too much unless you're engaging in high intensity exercise or being exposed to high temperatures (1).
The powder is sugar-free and sweetened with stevia, which may be ideal for people who are not engaging in long-distance exercise, are following the ketogenic diet, or are trying to limit added sugars.
While it's available in only three flavors, online reviews are almost entirely positive. Most reviewers proclaim that this product tastes great and isn't too sweet.
Finally, a major benefit of Bare Performance Nutrition Electrolytes is that it's certified by Informed Sport, which means it has been third-party tested to ensure that it's free of substances banned by most sport organizations.
Quick tip: You can save an additional 10% by signing up for a subscription through Bare Performance Nutrition's website.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewGnarly Hydrate came close to being the best overall product, thanks to its great electrolyte profile and NSF Safe for Sport certification.
From personal experience, I found Gnarly Nutrition to be one of the better-tasting electrolyte powders on the market. It isn't too sweet and has a few flavors to choose from.
However, it does contain 4 grams (g) of added sugar per serving. While simple sugars are helpful for endurance athletes, others may prefer a product that is free of or lower in sugar.
The powder is available in 5 flavors and comes in both 40-serving bags and individual stick travel packs.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewNuun Sport Hydration tablets are an excellent choice if you prefer tablets over powders. In addition to being more compact, tablets are useful when you're on the go because you can quickly pop one into your water bottle without needing to stop and measure out a scoop.
The tablets come in 13 flavors — 9 non-caffeinated and 4 caffeinated. The caffeinated tablets provide 40 mg of caffeine from organic green tea extract.
Caffeine is a popular and approved performance enhancer. It has been shown to help improve both cognitive and physical performance during exercise. But it's worth noting that most benefits of caffeine are found with doses higher than the dose in Nuun tablets (2).
Nuun Sport Hydration contains just 1 g of added sugar per serving and relies on stevia to enhance its flavor.
I found Nuun tablets to be the least sweet of the powders I tried.
If you're a competitive athlete, you can rest assured that Nuun Sport Hydration tablets are Informed Sport Certified.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewIf you're looking for a low cost electrolyte powder, Zeal Naturals Enhanced Electrolytes Powder is a good option.
At just $0.35 per serving (depending on where you purchase it), it's much more affordable than many other electrolyte powders, which usually cost $0.75 or more per serving.
In addition to electrolytes, the powder contains added branched-chain amino acids (BCAAs) and zinc to further support workout recovery (3).
Zeal Naturals Enhanced Electrolytes Powder is available in a variety of flavors, making it easy to find one you like. While the powder is free of added sugar, it does contain stevia, and some online reviewers say this makes the powder too sweet.
Another potential downside is the lack of third-party testing for banned substances. As a result, this product is not a good option for competitive athletes.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewIf you're looking to support your energy levels during a long run or another long-distance endurance workout, this product from Skratch Labs might be a good option.
In addition to a good mixture of electrolytes to help replenish what you'll lose through sweat, the powder contains 19 g of added sugar, which provides important fuel during prolonged exercise.
During long-distance endurance workouts, glycogen stores — your muscles' main energy source — begin to deplete. Consuming simple sugars sends energy quickly to your working muscles to help keep you performing at your best (4).
The powder is available in seven flavors, two of which are caffeinated.
While we didn't get a chance to try it ourselves, reviewers rave about the powder's delicious flavor.
Just keep in mind that because it isn't certified safe for sport by Informed Sport or NSF, it might not be ideal for competitive athletes.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewAdded sugar is usually unnecessary unless you're engaging in long endurance workouts. Thorne Catalyte is a great low sugar option, containing less than 1 g of sugar per serving. To ensure flavor tolerability, the powder includes stevia as a natural sweetener.
In addition to electrolytes, the supplement contains 500 mg of taurine, an amino acid that may help support athletic performance and recovery, though research is mixed. It also provides B vitamins, zinc, and vitamin C (5).
Thorne is known for producing high quality supplements, and Catalyte electrolyte powder is NSF Certified for Sport, which means it's a suitable option for competitive athletes.
While the powder gets good reviews on taste, some reviewers note the lack of flavor options as a downside.
Also keep in mind that because this product contains additional nutrients, including B vitamins, zinc, and vitamin C, it might not be suitable for you if you take a multivitamin, since you could end up consuming excessive amounts of these nutrients.
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewPure Encapsulations is a great choice for those looking for a simple electrolyte powder that doesn't contain stevia or artificial sweeteners. Instead, this electrolyte powder uses a relatively small amount of regular sugar (3.5 g per serving) to enhance its flavor.
It's also a good option if you're looking for an electrolyte powder with less sodium. One serving provides just 60 mg of sodium, which may be useful during less strenuous exercise.
The powder contains several additional ingredients, including alpha-ketoglutarate and malic acid, which are involved in energy production, though research on their benefits for exercise performance is limited.
Further, the supplement has 250 mg of tyrosine, an amino acid that may support cognitive and physical performance. However, research on this is mixed (6).
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewIf you're looking for an electrolyte powder with an added energy boost, Tailwind Nutrition Endurance Fuel is worth considering.
The powder is available in four caffeinated flavors, each of which contains 35 mg of caffeine per serving. Caffeine is a well-known ergogenic aid, meaning that it helps to support athletic performance.
Specifically, caffeine has been shown to enhance athletic performance in most sports, including endurance and strength-based activities (7).
Further, this product contains 25 g of added sugar, which can support athletic performance during endurance events such as marathons (4).
Just keep in mind that it isn't certified safe for sport, so it might not be ideal for competitive athletes.
The powder is also available in four non-caffeinated varieties: Mandarin, Lemon, Berry, and Naked (unflavored).
Pros & cons*Price is accurate as of the date of publication.
Healthline's reviewKaged Hydra-Charge is an electrolyte powder with 100 mg of SPECTRA, an antioxidant-rich vegetable and fruit blend for additional antioxidant support.
Antioxidants are compounds that help fight free radicals in your body, which are produced in larger amounts during intense exercise. However, taking antioxidant supplements for athletic performance is a highly contested topic because research isn't conclusive (8).
Additionally, while there is some concern over megadoses of antioxidants, the amount found in Kaged Hydra-Charge is unlikely to be cause for concern.
In addition to providing antioxidants, this powder offers a good mixture of electrolytes, is free of added sugar, and is Informed Sport Certified. It's also highly rated, with most customers praising its flavor and overall value for the cost.
Just keep in mind that it is sweetened with stevia and sucralose, an artificial sweetener that some people may prefer to avoid.
Additionally, the product features caffeine-containing ingredients in a proprietary blend, including coffee extract and green tea extract. Because the amounts of these ingredients are not disclosed, it's unclear how much caffeine the supplement provides per serving.
Pros & consHere's a quick look at how our top picks compare:
Note that the price per serving may vary depending on where you shop and the size of the container you purchase. Additionally, many companies offer discounts for buying in bulk or through a subscription.
Electrolyte powders are most commonly associated with athletes and avid exercisers. These powders are designed to replenish lost electrolytes that can occur with sweating or during certain illnesses.
Sodium is the main electrolyte and mineral lost through sweat, so most electrolyte powders focus mainly on replenishing it. Sodium also helps support fluid retention, allowing you to stay more hydrated during physical activity (9).
Potassium, magnesium, calcium, and chloride are other electrolytes you'll often see in electrolyte supplements since they're also lost through sweat, though in smaller amounts.
Electrolyte powders may also contain other ingredients to support athletic performance, such as caffeine, amino acids, and simple sugars.
Additionally, depending on the product and its marketed use, electrolyte powders may be fortified with essential nutrients or contain proprietary blends with ingredients such as antioxidants, herbs, adaptogens, or other potential health-promoting compounds.
For the average person, electrolyte powders are often unnecessary, especially if you're consuming a nutritionally adequate diet.
Instead, electrolyte powders are often recommended for athletes who engage in vigorous physical activity for long periods — typically 60–90 minutes or longer — and are at risk of dehydration and sodium losses due to excessive sweating (9).
An electrolyte powder may also benefit people who:
Because excessive alcohol intake can lead to fluid losses through vomiting, increased urination, and other factors, some people may find an electrolyte powder helpful if they're experiencing a hangover.
Ultimately, electrolyte powders are useful for anyone who is experiencing fluid losses and looking for a quick way to replenish lost electrolytes.
Most electrolyte powders come in a container with a scoop or in single-use packets. In some cases, they're also available in tablet form.
Though instructions will vary, most electrolyte powders can be stirred into water and consumed immediately.
Depending on the intended use (for example, sports performance versus general use), the manufacturer may provide specific dosing instructions.
Which electrolyte powder you might purchase depends on your intended use, goals, and preferences. Additional factors to consider include:
Electrolyte powders may be beneficial for people who are losing large volumes of fluids and electrolytes, such as athletes, those with physically demanding jobs, and those who are sick. For the average person, electrolyte powders are usually unnecessary.
Is it safe to take an electrolyte powder every day?Your body is very efficient at regulating your electrolyte levels, so consuming extra electrolytes is generally safe. However, consuming too much sodium can put you at risk of certain health issues, such as high blood pressure, while too much potassium can lead to heart attacks.
Electrolyte powders can also be dangerous for people with end stage kidney disease.
Always be sure to follow the dosage information provided by the manufacturer and consult a healthcare professional for specific recommendations.
Electrolyte powders can be helpful during strenuous exercise or other times when you're sweating a lot.
When selecting an electrolyte powder, be sure to consider the ingredients, nutritional profile, flavor options, cost, and third-party certifications to determine which product is best for you.
Also keep in mind that you might not need to take an electrolyte powder every day or at all. It's best to talk with a healthcare professional before adding an electrolyte powder to your wellness and exercise routine.
Comments
Post a Comment