Summer Nutrient Essentials: Your Guide to Optimal Health
Summer Supplementing: Magnesium, Zinc, and PotassiumAs we enter this transitional period of the end of spring and beginning of summer it's essential to adjust your habits to meet the demands of warmer weather. Here are some essential supplements I often recommend to clients to consider adding to their routine for optimal health: Magnesium: Ease Muscle Cramps and Promote Relaxation Magnesium is a crucial mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. During warmer weather, increased physical activity and sweating can lead to a loss of magnesium through sweat, making it important to replenish this vital nutrient. A common issue during the summer months is muscle cramps, which occur due to dehydration, electrolyte imbalances, or inadequate magnesium levels. Supplementing with magnesium helps ease muscle cramps, promote relaxation, and support overall muscle function. In addition to supplementation, magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains should also be incorporated into your diet to boost your intake of this essential mineral. Zinc: Support Immune Function and Gut Health Zinc is an essential mineral with a large role in immune function, wound healing, and DNA synthesis. Individuals with IBS may be at risk of zinc deficiency due to impaired absorption in the gut and following a strict elimination diet. Zinc deficiency is most common in meat products; however, plant-based sources such as legumes, nuts, seeds, and whole grains can also increase your zinc intake. Consider adding a zinc supplement to your daily routine, especially if you have IBS or suspect you may be deficient. Potassium: Maintain Electrolyte Balance and Hydration Potassium is an essential mineral that plays a major role in maintaining fluid balance, electrolyte balance, and muscle function in the body. During warmer weather, increased sweating can lead to the loss of electrolytes, including potassium. Supplementing with potassium can help replenish electrolyte levels, support hydration, and prevent muscle cramps and the fatigue associated with electrolyte imbalances. In addition to supplementation, potassium-rich foods such as bananas, avocados, sweet potatoes, and leafy greens can also help boost your intake of this essential mineral. Incorporating key supplements such as magnesium, zinc, and potassium into your health routine can help support your well-being during warmer weather. Whether you're looking to ease muscle cramps, support immune function, or maintain electrolyte balance, these essential nutrients play a major role in promoting optimal health and performance. Speak with your healthcare provider to determine if any of these should be added to your routine. For easy access to professional grade supplements, check these out: https://us.fullscript.com/plans/rnc-summer-essential-nutrients. In good health, Cari Riker, RDN, LDN |
Riker Nutrition Consulting
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