Sodium helps keep you hydrated, supports your muscles and nerves, and balances fluids inyour body.

• Sodium is an essential electrolyte that helps maintain fluid balance, supports nerve signaling, and aids in muscle contraction. While necessary for bodily functions, excessive sodium intake from highly-processed foods can contribute to high bloodpressure.
• Sodium is an essential mineral that plays a key role in maintaining fluid balance, regulating blood volume, and supporting proper muscle and nerve function. 70% of sodium intake in the U.S. is derived from processed foods. When we ditch the processed foods and choose a healthier whole food diet, supplementing with electrolytes helps to replenish our sodium reserves. Sodium also helps generate electrical gradients across cell membranes, enabling smooth nerve signaling and muscle contractions. Research shows that the 4–6 grams of sodium per day is optimal for minimising heart attack and stroke risk. By pairing sodium intake with sufficient potassium and staying hydrated, you can maximize its benefits for overall health and physical performance.

Potassium helps muscles contract, maintains fluid balance, and supports healthy bloodpressure.

• Potassium is a vital electrolyte that works alongside sodium to maintain fluidbalance, regulate muscle contractions, and support nerve health. It’s also known forlowering blood pressure and promoting cardiovascular health.
• As the primary intracellular electrolyte, potassium helps regulate cell fluid levels and maintain electrical activity in muscles and nerves. It’s a key playerin heart health, as it reduces blood pressure by counteracting the effects ofsodium. Foods like bananas, spinach, and beans are rich in potassium, andmost people can meet their needs through diet. However, deficiency cancause muscle weakness, fatigue, and arrhythmias.

Magnesium supports energy production, muscle relaxation, and bone health.

• Magnesium is a multitasking mineral involved in energy production, nerve signaling,and muscle relaxation. It’s crucial for bone strength and regulating blood sugar andblood pressure levels.
• Magnesium acts as a cofactor in over 300 biochemical reactions, includingATP production, protein synthesis, and glucose metabolism. It is also vital formaintaining normal muscle and nerve function, as well as regulating heartrhythms. Found in foods like nuts, whole grains, and leafy greens, magnesium deficiency has been linked to cardiovascular issues, migraines,and metabolic disorders.

Calcium supports muscle and nerve function and builds strong bones.

• Calcium is the most abundant mineral in the body, essential for maintaining bonehealth, supporting muscle contractions, and aiding nerve signaling. It also plays arole in blood clotting and heart function.
• Ninety-nine percent of the body’s calcium is stored in bones and teeth, where it provides structural support. The remaining 1% is crucial for cell signaling, muscle function, and blood clotting. Dairy products, leafy greens, and fortified foods are excellent sources, though supplements is recommended for those who struggle to meet dietary needs. Calcium deficiency can lead toosteoporosis and impaired muscle function.

Coconut water is a naturally electrolyte-rich drink that replenishes essential minerals.

• Coconut water is a natural source of hydration, rich in electrolytes like potassium, magnesium, and sodium. It’s often used as a natural alternative to sports drinks for rehydration after exercise.
• Extracted from young coconuts, coconut water contains electrolytes that replenish the body’s hydration levels, particularly after sweating. Being low in sugar, it’s a healthier option for athletes or anyone needing a hydration boost. Studies suggest it may also help with kidney health and blood pressureregulation.

B vitamins are essential for energy production, brain health, and red blood cell formation.

• B vitamins are a group of water-soluble vitamins that help convert food into energy, maintain nerve health, and support the production of healthy red blood cells. Each B vitamin plays a unique role in overall health.
• The B vitamin family includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). These vitamins are crucial for energy metabolism, DNA synthesis, and maintaining a healthy nervous system. Deficiencies in B vitamins can lead to fatigue, anemia, and neurological issues, making them essential for daily health.

Vitamin C supports immune health, skin repair, and antioxidant protection.

• Vitamin C is a water-soluble vitamin that fights oxidative stress by neutralizing free radicals. It plays a critical role in collagen synthesis, which is necessary for skin, tendons, and blood vessel repair. Citrus fruits, bell peppers, and strawberries are excellent sources. Deficiency in vitamin C can cause scurvy, characterized by fatigue, gum disease, and slow wound healing.

Zinc supports immune function, wound healing, and cellular repair.

• Zinc is an essential trace mineral that helps with immune response, cell growth, and repair. It’s also important for wound healing and maintaining a sense of taste and smell.
• Zinc is a cofactor for over 300 enzymes in the body, making it vital for processes such as protein synthesis, DNA replication, and immune defense. It’s commonly found in meat, shellfish, seeds, and legumes. Zinc deficiency can weaken the immune system and slow wound healing, but excessive supplementation may lead to toxicity, so balance is key.

Taurine is an amino acid that supports heart health, brain function, and energy balance.

• Taurine is a conditionally essential amino acid that supports cardiovascular andnervous system health. It’s also linked to energy production and antioxidant effects.
• Taurine is abundant in the heart, brain, and muscles, where it helps regulatecalcium signaling, electrolyte balance, and antioxidant activity. Foundprimarily in animal-based foods, taurine has been studied for its role inimproving exercise performance and protecting against oxidative stress.

Citrulline malate improves blood flow, boosts energy, and reduces muscle fatigue.

• Citrulline malate is a combination of the amino acid citrulline and malic acid, known for enhancing nitric oxide production, improving blood flow, and reducing fatigue during workouts.
• Citrulline malate works by increasing arginine levels in the body, which boosts nitric oxide production and enhances oxygen delivery to muscles. This improves endurance, reduces post-exercise muscle soreness, and speedsrecovery. It’s a popular supplement among athletes and is found inwatermelon and certain dietary formulas.

Stevia is a natural, calorie-free sweetener derived from the leaves of the stevia plant.

• Stevia is a plant-based sweetener that offers a zero-calorie alternative to sugar. It’s known for its ability to sweeten foods and drinks without spiking blood sugar levels.
• Stevia comes from the Stevia rebaudiana plant, specifically its steviol glycosides, which give it a sweet taste without calories. It’s a popular choice for people managing diabetes or reducing sugar intake. Research has shown that stevia may have additional benefits, such as lowering blood pressure and improving cholesterol levels.

Silica, or silicon dioxide (SiO₂), is a naturally occurring mineral that supports bone health, collagen production, and overall structural integrity in the body.

• Silica is a trace mineral essential for healthy connective tissues, including skin, hair, nails, bones, and joints. Commonly derived from natural sources like quartz or plantbased materials, silica is often used in supplements to promote structural health and improve nutrient absorption.
• Silica is a naturally occurring compound found in rocks, sand, and plant materials. In the body, it plays a role in collagen synthesis, which is criticalf or maintaining elasticity in skin and strength in connective tissues. It also supports the mineralization of bones by enhancing calcium absorption. Dietary sources of silica include whole grains, vegetables, and mineral-richwater. In supplements, silica is often used to support healthy hair, skin, nails, and joints. Research suggests that silica may also have antioxidant properties,protecting cells from oxidative damage.