How to Take Potassium, Magnesium and Calcium

Deficiency in potassium, magnesium or calcium can be caused by a large variety of reasons. Smoking, drug or alcohol abuse, kidney or heart problems, being elderly, certain types of athletes, and some medications can all contribute to a lack of these minerals in the body. It is essential to get the required daily intake of these minerals for your overall health and well-being. Minerals can be taken separately or in combination in tablet, capsule and liquid form, or obtained from food sources.

Instructions

1

Discuss your exact deficiencies and the reasons for these deficiencies with your doctor. It is important to know how your doctor wants you to take in these minerals -- be it supplement or food -- and how much to take everyday. This is important to avoid overdose and negative interactions with other drugs or supplements.

2

Take supplements with a full glass of water or juice to keep your stomach from getting upset. Potassium, magnesium and calcium can be taken in one combination supplement which contains all three minerals, or as separate individual supplements, depending on your doctor's orders. Citrate forms of minerals are more easily absorbable.

3

Eat potassium rich foods. These are commonly found in fruits, vegetables and fish. Consider apricots, avocados and bananas as good sources of potassium. The required daily intake for a non-pregnant adult should around 4700 mg/day. Potassium is necessary for the function of the kidneys, heart and other vital organs.

4

Eat magnesium rich foods. These are commonly found in grains, green leafy vegetables, nuts, and beans. Consider raw broccoli, almonds, black beans, and whole grain bread, as good sources of magnesium. The required daily intake for men over 31 is 420 mg/day and for non-pregnant women over 31 is 320 mg/day. Magnesium is necessary for the function of the heart, bones, and blood sugar.

5

Eat calcium rich foods. Calcium is commonly found in dairy products. Consider cheese, yogurt and milk as good sources of calcium. The required daily intake for non-pregnant adults 19-50 years old is 1,000 mg/day. Calcium is necessary for the function of bones, muscles and the heart.