Welcome back to the Bendy Club blog! This week, we’re diving into the world of electrolyte supplementation. For those with Hypermobility Spectrum Disorder (HSD), Ehlers-Danlos Syndrome (EDS), and particularly those dealing with Postural Orthostatic Tachycardia Syndrome (POTS) or dysautonomia, maintaining electrolyte balance is crucial. Understanding how to supplement electrolytes can significantly impact your health and daily well-being.
Why Electrolyte Supplementation Matters for POTS
Electrolytes are minerals in your body that have an electric charge. They are essential for many bodily functions, including maintaining fluid balance, transmitting nerve signals, and muscle contractions. For individuals with HSD, EDS, and POTS, low levels of electrolytes can exacerbate symptoms like dizziness, fatigue, and muscle weakness.
Understanding Electrolytes for POTS
Key electrolytes include sodium, potassium, magnesium, and calcium. These minerals help regulate bodily functions and ensure that your muscles, nerves, and organs operate effectively. In conditions like POTS, maintaining proper electrolyte levels can help manage symptoms and improve overall health. By far the most important is sodium with regards to increase fluid absorption and retention.
Benefits of Electrolyte Supplementation for POTS
1. Improved Hydration
- Electrolytes help your body absorb and retain water more effectively, which is crucial for those who struggle with chronic dehydration. This is the main mechanism of action for why those with POTS and dysautonomia often need to take electrolytes.
2. Enhanced Energy Levels
- Proper electrolyte balance can reduce fatigue and increase energy, helping you manage daily activities better.
3. Better Muscle Function
- Electrolytes are vital for muscle function. Supplementing them can prevent cramps and muscle weakness.
4. Stabilized Blood Pressure
- Sodium and potassium play a role in blood pressure regulation, which is particularly important for those with POTS.
Action Steps for Effective Electrolyte Supplementation
1. Consult a Healthcare Provider
- Before starting any supplementation, consult with a healthcare provider to determine your specific needs and get personalized advice. Many people have been told to limit salt intake due to issues with high blood pressure, but in my experience most individuals with HSD/EDS tend to have very low blood pressures on average making supplementation safe and necessary.
2. Choose the Right Supplements
- In general I start most of my patients on basic sodium chloride tablets. Yes there are supplements that have a mix of sodium, potassium, magnesium, and calcium like Nuun and LMNT, but these are going to be significantly more expensive especially when starting out. I use the sodium chloride 1g tablets to determine what dose is needed to improve symptoms. Generally starting around 2g per day and increasing slowly from there. Once you determine the needed dose of sodium then you can try out the different brands that are flavored and add those in as you wish.
- Many people jump to using Liquid I.V., but this is not an electrolyte supplement like what we have been discussing. Liquid I.V. also has sugar in it which does help with increasing absorption, but may not be ideal for daily use. I generally recommend those with dysautonomia to keep a Liquid I.V. as a backup if they forget to hydrate that day or are traveling instead of using multiple times per day.
3. Incorporate Electrolyte-Rich Foods
- Include foods like bananas, avocados, spinach, and yogurt in your diet. These are natural sources of key electrolytes.
4. Monitor Your Intake
- Keep track of your symptoms and adjust your supplementation as needed. As stated above I generally start with 2g sodium on top of the normal diet and go up from there. Studies on POTS have doses up to 12g per day, but I have never gone that high with a patient personally.
5. Stay Hydrated
- Drink plenty of water, especially when taking electrolyte supplements, to ensure proper hydration and electrolyte balance. 2-4L or (67-135oz) is needed for most with dysautonomia to feel well. This is a lot of water. I recommend a 1L stainless steel water bottle to make tracking easier. Very few people can maintain consistency tracking how many small bottles or glasses of water they have drank every day.
Real Stories, Real Solutions
Sarah’s Experience
Sarah, a POTS patient, struggled with chronic dizziness and fatigue. After consulting we started her on a regimen of 3g of sodium chloride and 3L of water daily and saw a significant improvement in her symptoms. Electrolyte supplements can be a game-changer making you feel more stable and energetic throughout the day.
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Warm regards,
The Hypermobile Solutions Team
References
U.S. National Library of Medicine. (n.d.). Electrolytes: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002350.htm
Dysautonomia. The Ehlers Danlos Society. (2024b, May 7). https://www.ehlers-danlos.com/dysautonomia/
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.