Social media feeds are awash with fitness and wellness personalities promoting electrolyte supplements as a non-negotiable daily ritual for peak physical and mental performance. But is this trend backed by science, or are consumers simply buying into clever marketing? We investigate the claims and consult medical experts for a definitive verdict.
The Science Behind Electrolytes and the Influencer Boom
Electrolytes are essential, electrically charged salts and minerals—such as sodium, potassium, and chloride—that occur naturally in the body. They play a crucial role in vital functions, including moving nutrients into cells, transmitting nerve signals, and regulating hydration.
Brands like Phizz have capitalised on this, marketing dissolvable tablets that promise to boost the immune system, ramp up energy levels, and enhance brain and muscle function. Their formulas typically blend these core salts with added zinc, magnesium, and a cocktail of vitamins, including B6, B12, A, and C.
However, a closer look at the ingredients reveals some important details. The primary component is often glucose (a sugar), and the tablets contain sodium chloride—common table salt. This is a significant consideration for individuals managing high blood pressure, who may need to monitor their sodium intake carefully.
Medical Experts Weigh In: Who Actually Needs Them?
According to healthcare professionals, the necessity of these supplements for the average person is vastly overstated. Dr Miranda Layton, known online as @dr_mimi_runs, provides clear guidance. She states that for the general population, supplemental electrolytes are only beneficial after prolonged exercise exceeding 75 minutes, or during activity in extreme heat or high altitude.
"Most people get enough salt in their diet from everyday foods," Dr Layton explains. She issues a stern warning about the potential dangers of unnecessary use: "Overconsumption of electrolytes can cause dangerous changes to your heart rhythm and a rise in blood pressure—especially if you're not actually dehydrated."
The Final Verdict: A Balanced Diet vs. A Costly Habit
GP Dr Suzanne Wylie confirms that while the individual ingredients in these supplements do have roles in bodily functions, a normal, balanced diet combined with regular fluid intake typically provides everything a healthy adult needs.
Her assessment of products like Phizz is pragmatic. "These are unlikely to be harmful for healthy adults using as directed," she notes. However, she highlights a key physiological fact: "Since the body is so effective at maintaining electrolyte balance, any excess consumed is just excreted."
In essence, for the vast majority of people not engaged in extreme endurance activities, spending money on daily electrolyte supplements is, at best, flushing cash down the drain. The body's innate regulatory systems are more than capable, making the trend more about savvy marketing than genuine nutritional necessity.
