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Electrolytes (sodium, potassium)
What Electrolytes (sodium, potassium) is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.
Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.
What it is
Minerals lost in sweat that keep nerves and muscles working.
What the evidence supports
ODS: needed in higher amounts during prolonged sweating; most people get enough sodium, and potassium from food (fruits, vegetables, beans) is under-consumed.
Dose and timing
Potassium AI: men 3400 mg, women 2600 mg per day. Sodium: under 2300 mg is the general guidance. During or after long sweaty sessions; otherwise food covers it.
Cautions
Most sports drinks are sugar drinks with a pinch of salt — for sessions under an hour, water is enough.
Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.
Source: NIH Office of Dietary Supplements — Electrolytes (sodium, potassium) fact sheet · checked 2026-09-03
Frequently asked questions
What does Electrolytes (sodium, potassium) do?
Minerals lost in sweat that keep nerves and muscles working.
Does Electrolytes (sodium, potassium) work?
ODS: needed in higher amounts during prolonged sweating; most people get enough sodium, and potassium from food (fruits, vegetables, beans) is under-consumed.
How much electrolytes (sodium, potassium) should I take?
Potassium AI: men 3400 mg, women 2600 mg per day. Sodium: under 2300 mg is the general guidance. During or after long sweaty sessions; otherwise food covers it.
Is Electrolytes (sodium, potassium) safe?
Most sports drinks are sugar drinks with a pinch of salt — for sessions under an hour, water is enough. And the standing rule: tell your clinician everything you take — supplements interact with medicines.
Creatine
Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.
Magnesium
RDA: men 400-420 mg, women 310-320 mg per day.
Vitamin D
RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.
Omega-3s (EPA/DHA)
No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.
Melatonin
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed.
Iron
RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.
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