Electrolytes are essential minerals that carry an electric charge and are vital for numerous body functions. While a balanced diet can provide adequate electrolytes, certain individuals can benefit from electrolyte supplements. Here is everything you need to know.

What are electrolytes and what do they do?

Electrolytes are essential minerals that conduct electricity when dissolved in water and body fluids. The significant electrolytes found in the body include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonates ⁽¹⁾.

These micronutrients are responsible for generating and carrying electrical signals to control a multitude of bodily functions, including regulating nerve and muscle function, maintaining proper fluid balance (hydration) and blood pressure, and balancing the body’s pH level ⁽¹⁾.

Types of Electrolytes and Their Benefits

Here is a list of the most common electrolytes and their specific functions ^{(1, 2)}.

Sodium

Sodium is one of the essential electrolytes in the extracellular fluid. It is responsible for maintaining fluid balance inside and outside of cells, and is exchanged along with potassium across cell membranes as part of active transport. Sodium is also responsible for regulating blood pressure and supporting nerve and muscle function.

Potassium

Potassium is mainly an intracellular ion. It works in balance with sodium across cell membranes; when a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is crucial for heart function, muscle contractions, and nerve signals.

Magnesium

Magnesium is an intracellular cation. It is primarily involved in adenosine triphosphate (ATP) metabolism, as well as in maintaining muscle and nerve function, and regulating a steady heart rhythm.

Chloride

Chloride is the second-most abundant ion in the body, after sodium. It’s found predominantly in the extracellular fluid, helping to maintain fluid balance, and also plays a role in maintaining the body’s natural pH balance.

Calcium

Calcium is a vital element in the body, playing a crucial physiological role. It is involved in skeletal mineralization of bones and teeth, the contraction of muscles (including the heart), the transmission of nerve impulses, blood clotting, and the secretion of hormones.

Phosphate

Phosphate is a common form of the element phosphorus. It plays a crucial role in metabolic pathways and is a component of many metabolic intermediates, ATP, and nucleotides. Phosphate combines with calcium to form hydroxyapatite, the mineral that provides the rigid structure of bones and teeth.

Bicarbonate

Bicarbonate is a key component of the body’s most important buffering system. It is a base that helps to regulate the pH balance of the blood and other body fluids.

Dosage of Electrolytes

The ideal dosage of electrolytes varies by individual based on factors such as age, activity level, sweat status, and environmental conditions. The recommended dietary allowance (RDA) is the average range required for healthy adults ⁽³⁾.

Sources of Electrolytes

The body obtains electrolytes primarily through food and beverages. A balanced diet, rich in fruits, vegetables, nuts, seeds, and dairy, can provide sufficient electrolytes for health. For instance, electrolytes can be found in many everyday foods, such as ⁽⁴⁾:

• Sodium: Vegetables, dairy products, meat, shellfish, table salt (sodium chloride), ultra-processed foods, etc.
• Potassium: Coconut water, apricots, lentils, squash, prunes, raisins, potatoes, etc.
• Magnesium: Pumpkin seeds, black beans, whole grains, flax seeds, Brazil nuts, etc.
• Chloride: Olives, tomatoes, celery, lettuce, seaweed, etc.
• Calcium: Dairy products, fish with bones, tofu, beans, tahini, dark leafy greens, etc.
• Phosphates: Tuna, tofu, chicken, scallops, lentils, etc.

Electrolytes are also available as supplements in the form of powders, tablets, and pre-mixed drinks.

Who needs electrolyte supplements?

Most healthy adults do not require daily electrolyte supplements; however, they can be beneficial for individuals under specific circumstances. For example, strenuous exercise, extreme heat, or fever can cause the body to lose electrolytes and water, which, if not replaced, can lead to dehydration, muscle cramps, and heat-related illnesses.

Electrolyte supplements can be beneficial for:

• Athletes who engage in strenuous activity, particularly in extreme heat,
• Individuals who experience heavy sweating,
• Individuals who experience prolonged periods of vomiting or diarrhea due to illness,
• Individuals with specific medical conditions or certain medications,

It is best to consult with a doctor or registered dietician before taking an electrolyte supplement, such as sports drinks, electrolyte drinks, and/or electrolyte tablets.

Can you take too many electrolytes?

Yes, both too few and too many electrolytes can be harmful to the body. Consuming excess electrolytes without adequate water intake can lead to imbalances and cause health problems. Exactly how much water you need to drink per day will vary from person to person; however, it’s important to stay adequately hydrated when using electrolyte supplements.

The overconsumption of electrolytes from unprocessed whole foods alone is highly unlikely.

Side Effects of Electrolyte Imbalance

Both high and low electrolyte levels can cause a range of health problems, specifically ^{(1, 2)}:

• Hyponatremia (too little sodium) can cause muscle cramps, headaches, vomiting, dizziness, and muscle weakness.
• Hypernatremia (too much sodium) can lead to high blood pressure, which is a major risk factor for heart disease and stroke.
• Hypokalemia (too little potassium) can lead to weakness, fatigue, and muscle twitching.
• Hyperkalemia (too much potassium) can cause muscle cramps, muscle weakness, rhabdomyolysis, and myoglobinuria.
• Hypomagnesemia (too little magnesium) can cause muscle weakness, twitching, and loss of control, and heart arrhythmias.
• Hypermagnesemia (too much magnesium) can lead to heart rhythm changes and arrhythmias, weakened reflexes, decreased ability to breathe, and cardiac arrest.
• Hypochloremia (too little chloride) causes the blood to become more alkaline, which can cause apathy, confusion, arrhythmias, and muscle twitching or loss of control.
• Hyperchloremia (too much chloride) can cause acidosis, which can result in nausea, vomiting, and fatigue.
• Hypocalcemia (too little calcium) can lead to confusion, behavior changes, and loss of muscle control.
• Hypercalcemia (too much calcium) can cause fatigue, headaches, constipation, vomiting, frequent need to pee, kidney stones, kidney failure, and bone and joint pain if levels are too high.

The Bottom Line

Electrolytes are essential minerals, including sodium, potassium, magnesium, chloride, calcium, and phosphate, that are required for vital body functions, including fluid balance, nerve and muscle function, and blood pressure regulation. They are widely found in whole foods and can be acquired through a balanced diet; however, certain individuals in specific situations can benefit from electrolyte supplementation.

Iron is an essential mineral required for vital functions in the body. The human body is unable to synthesize iron and, therefore, it must be obtained from dietary sources. Here are 12 foods high in iron that you can start eating today to ensure you’re getting enough.

What is iron?

Iron is a trace mineral and essential micronutrient required for optimal physiological functioning and overall health. The body cannot synthesize iron and, therefore, it must be derived from dietary sources. Iron is naturally present in certain animal and plant foods, added to others, and also available as a dietary supplement.

There are two forms of iron: heme and non-heme iron ⁽¹⁾. Animal foods, such as lean red meat, lamb, pork, chicken, and fish, contain heme and non-heme iron, while plant foods, such as beans, lentils, nuts, and seeds, and foods fortified with iron, only contain non-heme iron.

Heme iron has better bioavailability and is more easily absorbed than non-heme iron. Depending on an individual’s iron stores, approximately 15% to 35% of heme iron is absorbed, while 2% to 20% or less of non-heme iron is absorbed ^{(1, 2)}.

Health Benefits of Iron

Iron is an essential component of hemoglobin, the protein within erythrocytes (red blood cells) responsible for transferring oxygen from the lungs to tissues throughout the body, and myoglobin, the protein that ensures adequate oxygen supply for muscle function ⁽¹⁾. It is also necessary for physical growth, neurological development, cellular functioning, energy metabolism, DNA and amino acid synthesis, immune function, and the synthesis of some hormones.

Most elemental iron in the body is found in hemoglobin, and the remaining is stored in the form of ferritin, or hemosiderin, in the liver, spleen, and bone marrow, or located in the myoglobin of muscle tissue ^{(3, 4)}.

Humans typically lose small amounts of iron via urine, feces, sweat, and skin cells; however, menstruating women lose greater amounts due to blood loss during periods ⁽⁵⁾. Iron balance is primarily regulated by the amount of iron absorption rather than elimination.

When the body’s iron stores become too low, iron deficiency anemia develops ^{(1, 6)}. Symptoms of iron deficiency anemia include gastrointestinal disturbances, weakness, fatigue, and difficulty concentrating, as well as impaired cognitive function, immune function, and body temperature regulation.

How much iron do you need?

The current Recommended Dietary Allowance (RDA) for iron varies by age and life stage ⁽⁷⁾:

• Birth to 6 months: 0.27 mg/day
• Infants 7-12 months: 11 mg/day
• Children 1-3 years: 7 mg/day
• Children 4-8 years: 10 mg/day
• Children 9-13 years: 8 mg/day
• Teen boys 14-18 years: 11 mg/day
• Teen girls 14-18 years: 15 mg/day
• Adult men 19-50 years: 8 mg/day
• Adult women 19-50 years: 18 mg/day
• Adults 51 years and older: 8 mg/day
• Pregnant teens: 27 mg
• Pregnant women: 27 mg
• Breastfeeding teens: 10 mg
• Breastfeeding women: 9 mg

Vegetarians, vegans, or individuals who do not eat meat need almost twice as much iron as the RDA, since the absorption rate of non-heme iron from plant foods is much lower ⁽⁵⁾.

Moreover, the body absorbs non-heme iron more effectively when consumed with foods that contain heme iron, and foods high in vitamin C, such as bell peppers, broccoli, oranges, tomatoes, and strawberries ^{(8, 9)}. Vitamin C also counteracts iron absorption inhibitors (antinutrients) such as phytates in grains and legumes, oxalates in spinach, polyphenols in tea, coffee, and red wine, and calcium in milk and dairy products ⁽¹⁰⁾. Calcium can reduce the bioavailability of both non-heme and heme iron.

Can you take too much iron?

The tolerable upper intake level (UL) of iron is 45 mg for adults and ranges from 40 mg to 45 mg for infants, children, and adolescents ⁽⁵⁾.

The risk of overconsuming iron-rich foods is unlikely among adults with normal intestinal function; however, high doses of supplemental iron can be harmful. High doses of iron supplements can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea, especially in an upset stomach. Extremely high doses can have very dangerous and serious side effects, including corrosive necrosis of the intestine, organ failure, and death.

List of Foods High in Iron

Here is a list of some of the top food sources of iron.

1. Liver

Liver is one of the best food sources of iron. It’s a remarkably nutrient-dense food as it’s rich in micronutrients, including vitamin A, vitamin B12, copper, zinc, and selenium. All forms of liver, be it chicken, beef, or lamb, are rich in heme iron. Like other organ meats, liver is safe to eat, but should be consumed in moderation, as consuming too much or consuming it too frequently can pose health problems. A 3-ounce serving of raw chicken liver contains 7.65 mg of iron ⁽¹¹⁾.

2. Oysters

Oysters are one of the most iron-rich foods. Small but mighty, these shellfish are a nutritional powerhouse, providing a good source of protein and healthy fats, and offering a wide array of essential vitamins and minerals with minimal calories. A 3-ounce serving of raw oysters contains 4.34 mg of iron ⁽¹²⁾.

3. Sardines

Sardines are a small fish with big health benefits. They are an exceptional source of iron, one of the few natural sources of vitamin D, and one of the best food sources of calcium. A 3-ounce serving of canned, drained sardines with bones contains 2.48 mg of iron ⁽¹³⁾.

4. Beef

All red meat is a good source of highly bioavailable heme iron, but beef is a particularly good source. Beef contains a higher concentration of iron compared to other sources of red meat, such as pork and lamb, offering twice as much iron per serving. Lean cuts of beef are also great high-protein, low-calorie foods that can help increase protein intake. A 3-ounce serving of raw, beef top sirloin steak contains 1.89 mg of iron ⁽¹⁴⁾.

5. Clams

Whether you’re eating them baked, steamed, fried, or in chowder, clams are a low-fat seafood and a good source of iron. They’re also a great source of healthy fats, specifically heart-healthy omega-3 fatty acids. The iron content of clams can vary widely, so it’s best to read the nutrition label to ensure you’re choosing an iron-rich version. A 3-ounce serving of raw clams contains 1.38 mg of iron ⁽¹⁵⁾.

6. Lamb

Lamb is another form of red meat and a highly nutrient-dense food that is high in iron. Like other meats, it’s a source of both heme and non-heme iron, but contains more than most forms of poultry and seafood. Lamb is also a good source of protein, healthy fats, vitamin B12, zinc, and selenium. A 3-ounce serving of ground lamb contains 1.32 mg of iron ⁽¹⁶⁾.

7. White Beans

White beans are the best plant food source of iron, specifically non-heme iron. They are also a great source of plant-based protein, high in fiber, relatively inexpensive, and very versatile. Beans work well in soups, stews, chilis, casseroles, dips, and salads. A 1-cup serving of cooked white beans contains 6.62 mg of iron ⁽¹⁷⁾.

8. Lentils

Be they red, brown, or green, lentils are a good source of non-heme iron, plant-based protein, and one of the highest fiber foods. Their high protein and fiber content make them great for weight management, increasing feelings of satiety, and make them one of the most filling foods. They are a good alternative to beans, as they are quicker to cook, and also work well in soups, stews, chilis, casseroles, dips, and salads. A 1-cup serving of cooked lentils contains 6.59 mg of iron ⁽¹⁸⁾.

9. Chickpeas

Along with beans and lentils, chickpeas are another legume that is high in non-heme iron. Chickpeas, also known as garbanzo beans, are a good source of vegetarian protein and fiber, specifically heart-healthy soluble fiber, which helps regulate blood sugar and cholesterol, and supports a healthy gut microbiome. A 1-cup serving of cooked chickpeas contains 4.74 mg of iron ⁽¹⁹⁾.

10. Quinoa

Although technically a seed, quinoa is often referred to as a whole grain and is one of the highest protein grains, as well as a good source of iron. Quinoa is also a good source of other trace minerals, particularly copper, zinc, and manganese. A 1-cup serving of cooked quinoa contains 2.76 mg of iron ⁽²⁰⁾.

11. Pumpkin Seeds

Pumpkin seeds are a high-protein seed with numerous health benefits. They are a good source of healthy fats, fiber, antioxidants, and minerals, including iron, magnesium, zinc, and manganese. A 1-ounce serving of raw pumpkin seeds contains 2.51 mg of iron ⁽²¹⁾.

12. Tofu

Tofu is an excellent source of iron for individuals who follow a vegetarian, vegan, or plant-based diet. Soybeans, the primary ingredient in tofu, are rich in non-heme iron and are a complete protein, providing all nine essential amino acids. Along with tofu, tempeh, a similar product made from fermented soybeans, is also an iron-rich food. A 3-ounce serving of firm tofu contains 2.34 mg of iron ⁽²²⁾.

Ranking of Iron-Rich Foods per Serving

Here is a ranking of other foods that are some of the best sources of heme iron, non-heme iron, and fortified iron.

All nutrition data is based on FoodData Central.

What foods are fortified with iron?

Wheat and other grain products are often fortified with iron in the US and Canada ⁽²³⁾. Breakfast cereals, bread, pasta, and flours, as well as infant formulas, are fortified with iron. The iron added to these foods is a form of non-heme iron, which is naturally found in plant-based foods.

Should you take iron supplements?

It is best to work with a healthcare provider or registered dietitian to determine if an iron supplement is best for you.

FAQs

The Bottom Line

Iron is an essential mineral required for optimal health. Iron exists in as highly absorbable heme iron in animal foods like liver and oysters, and less absorbable non-heme iron in plant foods such as white beans and lentils. The daily recommended intake (RDA) of iron varies based on age, gender, and life stage, with women and vegetarians typically needing higher amounts.

Protein is an important part of a healthy diet as it plays many vital roles in the human body. Here is a complete guide to protein and the best sources to help increase your dietary protein intake.

What is protein?

Protein is a macronutrient required for essential functions in the human body. It is considered an essential nutrient because the body cannot biosynthesize enough to maintain health and survival.

Protein is also an energy-providing nutrient, as it supplies 4 calories per gram, along with carbohydrates and fat, which supply 4 and 9 calories per gram, respectively.

Protein is composed of amino acids. Of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food. Amino acids are classified into 3 groups ⁽¹⁾:

• Essential
• Non-essential
• Conditional

Essential amino acids cannot be made by the body and, therefore, must be consumed through food. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Non-essential amino acids can be made by the body from essential amino acids or in the normal breakdown of proteins. These include alanine, arginine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Conditional amino acids are those that the body cannot produce in sufficient amounts during periods of illness, stress, injury, or rapid growth, such as infancy. These include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Why do we need protein?

All cellular processes in the human body involve protein in some way. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters ⁽¹⁾.

Protein is also required for the development and maintenance of muscle mass. The single largest tissue store of bodily protein is muscle ⁽²⁾. Skeletal muscle makes up about 40% of the human body’s weight and contains 50-75% of its total protein ⁽¹⁾.

How much protein should you have per day?

Exactly how much protein you need will vary by age, height, weight, gender, activity level, and health goals.

Based on current dietary guidelines, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day ⁽³⁾. However, the RDA for protein is the recommended minimum intake to prevent a deficiency and was derived from studies on sedentary individuals.

A growing body of evidence has shown that this intake is suboptimal for healthy aging, appetite regulation, weight management, muscle protein synthesis, and optimizing athletic performance ^{(4, 5, 6, 7, 8)}. The current evidence suggests:

• For optimizing health, the recommended intake is 0.54 to 0.7 grams of protein per pound of body weight per day.
• For weight loss, the recommended intake is 0.7 grams of protein per pound of body weight per day.
• For weight gain, the recommended intake is 0.7 to 1.0 grams of protein per pound of body weight per day.

Risks of Protein Deficiency

Not consuming adequate dietary protein can lead to protein deficiency, which can cause wasting and shrinkage of muscle tissue, edema or swelling due to fluid retention, anemia, thin and brittle hair, skin lesions, and slow growth in children ⁽⁹⁾.

That said, protein deficiency is rare in the U.S. general population. Data shows that the protein intake of U.S. adults averages 88.2 grams per day, which amounts to 14% to 16% of total daily calories, and meets the RDA of 0.36 grams per pound of body weight per day ⁽¹⁰⁾.

All data are provided by Food Data Central.

What foods contain protein?

Protein is found in a wide range of animal and plant foods, such as:

• Meat – beef, pork, lamb, bison, etc.
• Fish and Seafood – tuna, salmon, shrimp, crab, mussels, etc.
• Poultry – chicken, turkey, duck, etc.
• Dairy – yogurt, skyr, cheese, etc.
• Eggs
• Legumes – beans, lentils, tofu, etc.
• Nuts – peanuts, almonds, pistachios, cashews, etc.
• Seeds – hemp seeds, pumpkin seeds, sunflower seeds, etc.
• Whole grains – wheat, amaranth, quinoa, etc.

While many foods contain protein, the nutritional value of protein is generally measured by its essential amino acid composition. Different foods contain different amounts of amino acids, which affects their bioavailability, digestibility, and overall protein content.

Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain all essential amino acids, or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

According to both the protein digestibility corrected amino acid score (PDCAAS) and digestible indispensable amino acid score (DIAAS) used to assess the ability of a dietary protein to meet the body’s amino acid requirements, animal protein sources have higher digestibility and bioavailability than plant protein sources ^{(11, 12)}.

Moreover, animal proteins are primarily sources of protein and fat, with little to know carbohydrates or fiber, outside of milk proteins, while plant proteins are sources of carbohydrates, fiber, and fat with moderate levels of protein. This is an important factor to consider when trying to increase protein intake while counting calories or macros, or eating a plant-based diet primarily focused on vegan or vegetarian protein.

How to Increase Protein Intake

Meeting your optimal dietary protein intake can easily be achieved through food sources and, if needed, supplement sources of protein. Some of the best ways to increase protein intake are:

1. Eat a source of protein at every meal,
2. Increase your current portion size of protein,
3. Combine plant and animal proteins in meals,
4. Eat protein-rich snacks,
5. Use protein powders.

By regularly creating balanced meals with a source of protein, carbohydrates, fiber, and fat, and including protein in snacks, especially post-workout snacks, you can help to ensure you are reaching your optimal daily protein needs.

Should you struggle to meet the recommended protein intake for your goals, you can use protein supplements, such as protein powder, collagen powder, and protein bars, to help support your intake.

Is too much protein dangerous?

High-protein diets, typically defined as more than 20–25% of total daily calories, have been touted as dangerous and harmful to health; however, the research does not fully support these claims.

While many people believe that high-protein diets are unhealthy and can lead to kidney damage, liver damage, cardiovascular disease, osteoporosis, and even an increased breast cancer risk, the evidence does not support it and, in some cases, demonstrates the opposite.

Several meta-analysis studies concluded that protein intakes have a trivial to non-existent effect on kidney function, while another study found that high protein intakes had no harmful effects on bone mineral content or bone density, and another showed that higher protein intakes resulted in significant decreases in hip fractures ^{(13, 14, 15, 16, 17, 18)}.

With the exception of pre-existing kidney disease, there does not appear to be any imminent risk with high protein intakes within the discussed guidelines. High-protein diets are generally considered safe for healthy individuals and, in many cases, beneficial.

Overall, the quality of the protein consumed is more influential than protein intake alone. While it’s important to consume adequate protein, the “package” which the protein comes with (i.e., fat, fiber, vitamins, minerals, phytonutrients, etc.) has a greater impact on health. Choosing a high-quality protein, such as salmon or lentils, that provides all the amino acids, beneficial fats, fiber, and micronutrients, is far healthier than consuming a low-quality protein, such as a burger or processed meat, that also contains excessive saturated fat or sodium.

The Bottom Line

Protein is a macronutrient made up of amino acids. Of the amino acids that make up protein, nine are essential amino acids and must be obtained through food. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters. It can be found in animal and plant foods, such as meat, poultry, seafood, eggs, dairy, beans, lentils, grains, nuts, and seeds.