Do you need an electrolyte supplement?

If you *want* to take an electrolyte supplement in pregnancy, or postpartum, that is FINE.
But here’s some reasons you might not want to…

I get so many adverts on my social media for electrolyte drinks and supplements, and I agree they are useful in some situations, but the amount I get targeted for pregnancy and breastfeeding grinds my gears. While electrolytes (the molecules themselves) are important during pregnancy and post partum, electrolyte supplements are not vital.

Because you can get them from food instead.

And when you get them from food, they have SO MANY more benefits than in supplement form.

Let’s start with the most common electrolytes:

Magnesium - is a mineral that has a critical role in vasodilation (blood flow), and levels that are too low of magnesium have been associated with high blood pressure. So sure, magnesium supplements are good, but if you got it from say, dark chocolate, you’d also be getting a source of flavanols which have antioxidant and cholesterol lowering effects.

Now let’s talk potassium: again important to have to minimise risk of pregnancy complications like pre-eclampsia, as well as playing a vital role in keeping things moving in and out of each cell of your body. You could get it from a supplement, or you could get it from nuts and dried fruit, because then you also get plenty of fibre, some protein, and a bunch of other good nutrients like selenium and zinc.

And the other ‘benefit’ of electrolyte drinks? That’s water. And as a mum who has breastfed, I understand that “breastfeeding thirst”. And quite often, as busy new mums, the problem is not that we are not “absorbing” the water, it’s simply that we are not having enough. Lactating women should be drinking at least 2.2L of fluids per day, primarily water… and whether it’s because you’re nap trapped, spending endless hours walking circles with the buggy or chasing after an adventurous toddler, I’ll bet you’re probably not drinking that much.

So my top tips? Prioritise water, have healthy snacks, and consider electrolytes if you are struggling with increased losses (like excess sweat or a tummy bug). But start with the basics, not the supplements.