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Electrolyte Supplement (Sodium, Potassium, Magnesium)
Essential minerals for hydration, muscle function, and performance — crucial for athletes, fasters, and those on low-carb diets.
What the evidence says
Electrolyte Complex appears to help in 3 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1998–2026 with a typical study size of 27 participants.
Based on 24 studies · 5 meta-analyses · 6 RCTs · 9,622 total participants
Confidence
HighWhat the studies found
By outcome
Electrolyte Complex has an evidence score of 9/10 — very strong evidence based on 24 indexed studies, including 17 meta-analyses. Essential minerals for hydration, muscle function, and performance — crucial for athletes, fasters, and those on low-carb diets.
The commonly studied dose of Electrolyte Complex is Sodium 1000-3000mg, Potassium 1000-3500mg, Magnesium 200-400mg daily (varies by needs). Individual needs vary — start at the lower end of the range and adjust based on how you respond.
Timing is flexible for Electrolyte Complex — consistent daily use matters more than the time of day. Electrolyte supplementation timing depends on context: before and during exercise for hydration maintenance, after exercise for repletion, or throughout the day during illness, heat exposure, or low-carb diets.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Electrolytes are minerals that carry electrical charges and are critical for hydration, muscle contraction, nerve function, and pH balance. Key electrolytes include sodium, potassium, magnesium, and chloride. Supplementation is especially important during intense exercise, fasting, keto diets, or when sweating heavily. Proper electrolyte balance prevents cramping, fatigue, and performance decline.
Regulates water distribution in body
Enables electrical signals
Maintains proper body pH
How Electrolyte Complex works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Sodium 1000-3000mg, Potassium 1000-3500mg, Magnesium 200-400mg daily (varies by needs)
Loading: During intense exercise: 500-1000mg sodium per hour of activity
Can be taken without food
| Form | Type |
|---|---|
| 💊Powder or capsules with balanced electrolyte blend | Recommended |
| 💊Salt tablets | Alternative |
| 💊Coconut water | Alternative |
| 💊Bone broth | Alternative |
Look for products with meaningful amounts of sodium, potassium, and magnesium. Many commercial drinks are too low in sodium.
Minimum: 0 days
Optimal: 0 days
Cycling: Not required
Note: During exercise, consume regularly. For daily use, spread throughout the day. Potassium best taken with food.
Dose-response data unavailable. The current published research for Electrolyte Complex does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Better water retention and distribution
Reduced muscle cramps
Maintained energy during activity
Prevents symptoms from low electrolytes
Requires medical supervision — potassium can be dangerous
Consult doctor — sodium and potassium affect heart rhythm
Generally safe; maintain normal electrolyte intake
Can increase potassium levels — monitor
Can affect electrolyte balance — may need more or less
Electrolyte levels affect heart rhythm
Tip: Take with food; spread doses
Tip: Normal temporary water retention
Both support muscle function and hydration
Optimal muscle performance and hydration
Key electrolyte often deficient
Complete electrolyte support
Sodium helps retain the extra fluid
Enhanced hyperhydration and electrolyte balance
Sodium and potassium work in opposition
Optimal blood pressure regulation
Electrolyte Complex is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are GI upset (from potassium/magnesium), bloating (from sodium). Use caution if any of these apply to you: Kidney disease (potassium can accumulate); Heart conditions (consult doctor for sodium/potassium); Addison's disease.
Citrulline Malate
Likely helpsCombines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
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