KESSARA

Why Minerals Matter: Magnesium, Sodium and Potassium

Kate Somrak, Founder

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I live in the mountains. I ski, I hike, and I carry my own gear.

What if I don't need MORE? What if I need to get more intentional about what I'm giving my body to build with every single day?

Magnesium, sodium and potassium are minerals your body uses to keep muscles and nerves working and fluids in balance. Most people get plenty of sodium from food. Many get less potassium and magnesium than recommended, and you lose some of each when you sweat.

Magnesium

Magnesium is involved in hundreds of processes in your body, including making protein. You get it from foods that are rich in fiber: leafy greens, nuts, seeds, beans and whole grains.

The recommended amount for adult women over 30 is 320 milligrams a day. According to the National Institutes of Health, older adults tend to get less magnesium from food than younger adults.

Supplements come in different forms, and the forms are absorbed differently. KESSARA uses magnesium bisglycinate, which is magnesium bound to the amino acid glycine.

More isn't better here. High doses of magnesium from supplements can upset your stomach, and magnesium can interact with some medications. If you take prescriptions or have kidney issues, check with your doctor first.

Potassium

Potassium works alongside sodium to keep fluid and nerve signals in balance. According to the National Institutes of Health, many adults get less potassium than recommended. Potatoes, beans, bananas, yogurt and leafy greens are good food sources.

Sodium

Sodium is the one most people already get plenty of. The Dietary Guidelines for Americans note that most adults take in more sodium than recommended, mostly from packaged and restaurant food.

Where sodium matters is when you lose it. Sweat is mostly water and sodium, so a long, hot day outside or a hard workout is when replacing some of it makes sense. If you spend most of your day at a desk, you probably don't need extra.

What changes with age and hormones

As you move through perimenopause and menopause, your ovaries make less estrogen. Estrogen and progesterone both play a part in how your body handles fluid and sodium, so when they shift, so does your balance.

A 2014 review of the research on menopause and fluid regulation found that as women age, they keep some of their thirst signals but lose some sensitivity to others. In plain terms, you may not feel thirsty as reliably as you used to. The same review notes that these hormones affect how your body responds to sodium, which is one more reason the goal is balance, not simply more salt.

Magnesium shifts too. According to the National Institutes of Health, magnesium absorption in the gut tends to decrease with age, and the kidneys tend to let more of it go.

None of that means more is better. It means the basics deserve more of your attention than they used to: water, minerals and real food.

Why they sit next to the amino acids

Amino acids aren't the whole foundation. Magnesium plays a part in making protein, and sodium and potassium help keep the water you drink doing its job. KESSARA pairs 4 grams of essential amino acids with magnesium bisglycinate, sodium and potassium in one serving, so the minerals come along with the building blocks.

If you want to be here from the beginning, join the Founding Circle.

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