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Potassium and Sodium

I thought I'd do these two together because of the close relationship between them. On a nerve cell we find four major receptors. Those sensitive to Calcium, Chloride, sodium and potassium. The last two are the most important because these are the transport molecules that are found in the highest levels in the body. I'll get into the physiology of the potassium-sodium link and the action potential. You should be aware that most people are potassium deficient and have too much sodium. This is not the result of low levels of potassium, but because on the one hand because the modern diet is too high in sodium (salt, main component of table salt, sodium-chloride) and on the other hand because its the balance of potassium to sodium that determines these factors. You need a lot more potassium than sodium, something like 70-30, but in nutrition terms its 2 to 1.

These two substances work for the nervous system mainly, though they play a role in the functioning of other cells as well. They translate messages between nerve cells and regulate muscle contractions. Furthermore they are also needed for optimal growth, building muscle and heart activity. Sodium also manufactures hydrochloric acid in the stomach which aids digestion and protects against dietary infections. It is unlikely anyone needs to supplement with sodium. You should probably cut down on sodium intake to be correct. On the other hand salt is very handy when you have to chug down 4000 calories. Taste plays a big role in the success of a diet. But as bodybuilders we need extra potassium. Don't be a fool and ruin your diet as some well-known pro's have by super-loading potassium in the last week of cutting down. But during a bulking diet using a banana or an orange as a snack may be wise to keep potassium high. This is no suggestion though: you NEED extra potassium. Supplementation is not always necessary but gearing your intake of food accordingly is wise.

To explain a little of how they work in the cell, I'll give a simplistic explanation. I'll refer to the minerals by their chemical symbols (Sodium is Na for Natrium, Potassium is K for Kalium). The largest concentration, most all of it, of K is inside the cell, whereas most all of the sodium is outside the cell. The electrical charge inside the cell and out are equal, but the electrical charge around the cell membrane is -90 mV. At this charge the K channels are open and the Na channels will slowly start opening as well. K flows out and Na seeps in by a process called diffusion that occurs because the body likes to equalize things, this is called homeostasis. K that flows out gathers around the outside of the membrane and Na on the inside of the membrane. This lowers the charge to -70 mV and creates a reaction in the nerve cells. Of course if this kept going pretty soon all K would be gone from the cell and the electrical potential would be lost. This is where ATP comes in, remember, the energy source we discussed when we talked about creatine and Ribose. ATP creates another potential that expels Na and sucks in K returning the original potential. This is called the action potential that transmits neural messages and releases needed nutrients. Calcium for example can be released from a nerve to a muscle-fiber to allow contraction. But that is muscle-physiology and I won't get into that.

That is a short explanation of the extreme need of potassium and Sodium. If you do take a potassium supplement do not keep it stored too long and do not get it in canned form. This will denature it. Sodium is not easily destroyed.

Deficiency: In both cases this is extremely rare because of the abundant sources, on the other hand many people have too little potassium as opposed to sodium. Sodium deficiency leads to diarrhea, vomiting, excessive sweating, nausea, dizziness, loss of concentration and muscle weakness. Potassium shortage causes fatigue, muscle weakness, slow reflexes, acne, mood changes and an irregular heartbeat.
Toxical effects: Also rare in both cases, potassium overdosing is very unlikely but will lead to heart problems if you suffer kidney failure. Sodium overdosing is common in the Western World and causes hypertension with severe consequences in the long-term, and prolonged high levels of Sodium diminishes the calcium supply of the body.
Dosage: The minimum dose for sodium is 2.4 grams and for potassium 3.5 grams. I'll say it one more time, bodybuilders do need more potassium and also when you lose excessive water (diuretics, laxatives, alcohol, sweating, diarrhea, caffeine) more is better. If you know that it may help against kidney stones it may be wise to stack with other minerals that cause kidney damage in large amounts.
Stacks well with: Each other mostly, B6 vitamin, Magnesium, Calcium, Vitamin D
Sources: Potassium is found in bananas, citrus fruits, vegetables, grains, fish and unprocessed meats and sodium is found in all salty foods, pretty much anything that is.

With that I conclude the extremely long chapter on micronutrients. I hope all that was complete enough to stimulate your mind and enlighten you about the use of vitamins. I wish I could take credit for this article, but the truth is that I learned as much as you did researching this stuff. Only about 5 percent of the entire two articles is my original input. So for those of you wishing to learn more I suggest you check some of my sources. Combining them was probably the most complete idea one can get of micronutrients.

First of all I made sure I had a critical eye watching over me so I didn't get taken in by wrong information, I found that my dad's medical background (he's a doctor) and a lot of other people I work with and others that continued in medical directions were the best assurance that the articles I presented you with were correct and above all complete as far as common knowledge is concerned. 75 percent of the explanations are actually a fusion of a couple of Internet sources. I'll list them later on but you'll find very little extra information as most of it is included here. They are very simply worded and directed to consumers of products so I found that a better source than having to translate and simplify medical books that aren't always complete because of their age. And last but not least I used two comprehensive titles from my dad's medical library that were very useful for me as far as understanding all this information is concerned. They contain chemical information about conversions and effects and they were my main source where toxicity and deficiency were concerned. These titles will also be listed in the bibliography.

I can honestly say that after reading these articles you now possess all the knowledge you'll ever need as far as vitamins and vitaminoids are concerned. Of course I could only offer a grasp of the offer on minerals and trace minerals. There are many others that you can research as well, and if this kind of simplified information is what you seek, the web can provide that for you. Using the search engine Alltheweb I found dozens of complete sources. There is also a lot of literature for those of you who are interested in the more complex chemical nature of these substances.

I hope you enjoyed these articles because I put a lot of time and work into them, collecting, copying, analyzing and recording data. Nearing the end of this article series, I only have two more left in store for you. One on supplements you should avoid and one with stacking advice and comments.

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