It’s no secret I love to incorporate supplements in my daily routine. But these days, it seems like there’s a new supplement being talked about every other day, which I know can get overwhelming. Don’t worry though, I got you! I’ve shared my updated supplement guide before, but in this post I want to talk specifically about electrolytes. As a dietitian and trainer, it’s always my goal to make healthy living and nutrition as simple as possible and easy to understand – so let me break down all things electrolytes here!

WHAT ARE ELECTROLYTES AND WHY ARE THEY IMPORTANT?

To put it simply, electrolytes are essential for basic life functioning. Technically, they are electrically charged minerals that help your body regulate chemical reactions, allow messages to be sent through the cells of your nervous system, help to maintain the balance between fluids inside and outside your cells, and more. Electrolytes help your body produce energy + combat fatigue, support hormone + immune health, help muscles contract, and play a major role in proper hydration. They’re kind of like a one-stop shop in supporting overall health.

Electrolytes include:

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

And to get a little more nitty gritty, electrolytes are found in our blood, urine and sweat. So you can imagine how important they are particularly on those days you’re getting a workout in. Generally speaking, most people tend to be deficient in sodium, magnesium and potassium. However, it’s always best to talk to your doctor so they can best help you figure out any potential deficiencies and where you may need to supplement. Like the saying goes though, knowledge is power, so it never hurts to do your own research too.

ELECTROLYTE SOURCES

When we sweat, we lose minerals – and one of the best ways to replenish them is by incorporating an adequate amount of electrolytes in your diet. The way to do that is two-fold. What I mean is supplements are called supplements for a reason – they’re meant to be used in addition to what ideally is a diet that is already sourcing, in this case, electrolytes, from whole foods rich in vitamins and minerals.

Even though electrolytes are found in many foods, including fruits and vegetables, dairy, nuts and seeds, getting the recommended daily intake solely from whole foods isn’t always easy. When it comes down to it, there’s nothing wrong with finding supplemental ways to up your electrolytes – whether it’s through adding a tablet or powder to your water, reaching for an electrolyte-filled, high-quality sports drink, or simply adding a pinch of Himalayan or sea salt to your glass of water. No need to overcomplicate it! Below I’ve included two lists: one with foods rich in electrolytes, and one with a few recommended supplements.

*Important note: to get the most of your electrolyte supplements, be sure to read labels closely and choose high-quality products that are made with minimal ingredients, with low or no added sugar, and are from trusted sources.

FOODS RICH IN ELECTROLYTES:

• Coconuts
• Bananas
• Spinach and Kale
• Avocado
• Watermelon
• Pickles
• Beets
• Beans and Lentils
• Sweet Potatoes
• Pistachios and Almonds
• Pumpkin, Sunflower and Sesame seeds

SUPPLEMENTAL ELECTROLYTES:

• Nuun – tablets or powders
• LMNT – no added sugar, my favorite is Raspberry
• Pique B•T Fountain Beauty Electrolyte – yuzu berry flavored electrolyte
• Barcode – an adaptogenic, plant-based, hydration drink with electrolytes + no added sugar
• Redmond Real Salt – an unrefined, ancient sea salt, full of trace minerals. Perfect when adding a pinch to a glass of water for added electrolytes, and great to use for all your cooking needs
• Bone Broth – technically you could make your own (typically, by simmering marrow-rich animal bones – like chicken, beef, or turkey – for hours), but I generally use Kettle & Fire or Bonafide Provisions

Feel free to get creative with how you incorporate your electrolyte supplements, like I did with these Pink Lemonade Summer Slushies. Supplements have a place in the kitchen beyond smoothies, after all!

I hope this post is helpful in further understanding electrolytes and navigating the supplement world. If you’re looking for more info on all things nutrition, check out my Nutrition tab which is packed with all my tips, tricks and go-to’s when it comes to protein, fiber, gut health and more.

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