Tiredness and fatigue: the benefits of magnesium and potassium

In life, one may experience periods characterised by tiredness and fatigue.

In the absence of pathologies, these may depend on seasonal changes, times of particular physical or mental strain, periods of prolonged stress or insomnia, or intense physical activity. States of tiredness and fatigue may also be due to momentary vitamin and mineral deficiencies and pathologies that need to be investigated medically.

Magnesium and potassium 

Magnesium and potassium are two very important minerals for the human organism, the deficiency of which could be related to states of physical or mental fatigue.

Magnesium is the mineral most commonly found in the body. It is essential for energy production and intervenes in more than 300 cellular reactions: it is the cofactor of more than 300 enzymes that control numerous processes that are activated to support normal muscle function, carbohydrate metabolism, bone structure, protein synthesis, blood sugar and blood pressure control and many other functions.

The action of magnesium is also linked to the quality of sleep and energy, understood as both physical and mental energy. At the physical level, magnesium deficiency can lead to increased muscle fatigue; at the mental level, in addition to mental fatigue, it can promote nervousness, states of anxiety, mood swings and insomnia.

Another important mineral involved in various processes within the body is potassium. It participates in muscle contraction, including that of the heart muscle, helps regulate the balance of fluids and minerals inside and outside cells and helps maintain normal blood pressure by dampening the effects of sodium. It can also help reduce the risk of kidney stones and the risk of bone loss that can occur during ageing.

Although potassium deficiency is not a frequent condition in healthy individuals, should it occur, it can manifest itself with various symptoms that may include loss of energy, muscle fatigue and physical tiredness in general.

B Vitamins

For the sake of completeness, some B vitamins such as vitamin B2, B3 or niacin, B5 or pantothenic acid, B6, B12 (cobalamin and folic acid or vitamin B9) can also contribute synergistically to the reduction of tiredness and fatigue.

We would like to point out that although this article focuses on fatigue and physical and mental fatigue, magnesium and/or potassium deficiency may give rise to different types of symptoms that must be investigated by the treating physician.

Sources and insights

• HealthLine, 7 Signs and Symptoms of Magnesium Deficiency
• HealthLine, Symptoms of potassium deficiency