Sodium
Found in sea salt, table salt, olives, pickled foods, and most savory snacks.
Sodium is the body's main fluid regulator, helping you hold onto the water you drink. It's also essential for nerve signaling and muscle contraction. Your body loses significant amounts of sodium through sweat, especially during exercise and in hot weather, and can't store it long-term, which is why daily intake matters.
Potassium
Found in bananas, potatoes, sweet potatoes, avocados, and leafy greens.
Potassium is a mineral your body needs to work properly. It helps your nerves function, your muscles contract, and your heartbeat stay regular. It also helps move nutrients into your cells and waste products out. A diet rich in potassium helps offset some of sodium's effects on blood pressure.
Magnesium
Found in pumpkin seeds, almonds, spinach, dark chocolate, and whole grains.
Magnesium is involved in over 300 processes in the body, from energy production to muscle relaxation. It plays a key role in nerve function, supports normal psychological function, and contributes to a reduction in tiredness and fatigue. Most people don't get enough of it from diet alone, which is why it's one of the most commonly supplemented minerals.
Calcium
Found in milk, yogurt, cheese, almonds, sesame seeds, kale, and broccoli.
Calcium is best known for building strong bones and teeth, but it also plays a critical role in muscle contraction, nerve signaling, and blood clotting. Your body uses calcium every time a muscle moves, including your heart. It's one of the most abundant minerals in the body and needs to be replenished daily.
Chloride
Found in sea salt, seaweed, tomatoes, olives, and celery.
Chloride works closely with sodium to maintain fluid balance and proper hydration. It's also a key component of stomach acid, which makes it essential for digestion and nutrient absorption. Like sodium, chloride is lost through sweat and needs to be replenished regularly.