Real electrolytes, in a lollipop.

Potassium works with sodium to balance fluid inside and outside your cells. It helps nerves fire and muscles contract, including your heart.*

Weakness, fatigue, muscle cramps, and constipation. Very low levels can affect heart rhythm, which needs medical care. Low potassium usually comes from heavy fluid loss or certain medications.

Potatoes, beans, lentils, bananas, avocados, spinach, yogurt, and dried apricots. Most Americans eat less than recommended. US dietary guidelines flag potassium as a nutrient of public health concern.

Sometimes. Low potassium can contribute to cramps, especially after heavy sweating, but cramps have many causes, and the evidence for potassium as a cramp fix is limited.

The adequate intake is 3,400 mg for men and 2,600 mg for women. Food labels use 4,700 mg as the Daily Value.

Sodium controls how much water your body holds and where it goes. It also carries the electrical signals that nerves and muscles run on.*

Yes. It is the main one in the fluid outside your cells, and the one you lose most in sweat.

It varies a lot, from a few hundred milligrams to over a gram per liter of sweat. Salty sweaters see white stains on their clothes or hats.

Headache, nausea, fatigue, muscle cramps, and confusion. It is most common in people who drink large amounts of plain water during long endurance events. Severe cases are emergencies.

US guidelines say to stay under 2,300 mg a day for most adults, and most people already eat more than that. Sodium matters most for people who sweat heavily.

It is involved in more than 300 enzyme reactions, including turning food into energy. It helps muscles relax after they contract and supports nerve function.*

A little. Much less than sodium, but it adds up with long, heavy sweating.

Often none at first. Over time: muscle cramps or twitches, fatigue, and weakness. More than half of US adults get less than recommended from food.

The evidence is mixed. It may help some people, especially if they are low. It is not a guaranteed fix.

It depends on the goal. Citrate absorbs well but can loosen stools. Glycinate is gentle on the stomach. Oxide is common and cheap but absorbs poorly. Rumor's magnesium form will be listed with the amounts.

It is an antioxidant that protects cells from damage, and your body needs it to make collagen for skin, tendons, and blood vessels. It also supports normal immune function.*

Taking it regularly may slightly shorten colds for some people. For most people it does not prevent them. Taking it only after a cold starts does not seem to help much.

It is needed to make collagen, which keeps skin firm. That is why it shows up in both supplements and skincare.

90 mg for men and 75 mg for women. Smokers need 35 mg more.

The upper limit is 2,000 mg a day. Above that, stomach upset and diarrhea are common. Your body clears the excess, so food-level amounts are not a concern.

It helps your body turn carbs, fat, and protein into usable energy, and it supports healthy skin and nerves.*

It helps you use energy from food. It is not a stimulant, so you will not feel a jolt unless you were low.

Warm, red, itchy skin that some people get from higher doses of one form of niacin (nicotinic acid). It is harmless but uncomfortable, and it usually shows up only at much higher doses than you would find in a daily multivitamin.

Both are forms of B3. Niacinamide does not cause flushing. Rumor's niacin form will be listed with the amounts.

16 mg for men and 14 mg for women.

It is used to build coenzyme A, a molecule your body needs to burn carbs and fat for energy and to make certain hormones.*

Its main job is energy metabolism. Because it is in so many foods, most people get enough.

It is popular in skincare, and one small study looked at it for acne, but the evidence is limited.

Deficiency is rare, almost only seen with severe malnutrition. Symptoms include fatigue, irritability, and numbness or burning in the feet.

5 mg for adults.

It helps your body process protein and make neurotransmitters like serotonin and dopamine. It also supports immune function.*

It is involved in making the brain chemicals linked to mood. It is most useful if you are low. It is not a mood booster by itself.

B6 is a common, well-studied option for pregnancy-related nausea, and it should be used with a clinician's guidance.

Yes. Long-term high doses (the upper limit is 100 mg a day) can cause nerve damage.

1.3 mg for most adults, and slightly more after 50.

It helps make red blood cells and DNA, and it keeps nerve cells healthy.*

Only if you are low. B12 deficiency causes real fatigue, and fixing it helps. Extra B12 on top of normal levels will not add energy.

Fatigue, weakness, pale skin, and tingling or numbness in the hands and feet. It is more common with age, a vegan diet, and certain medications like metformin.

Yes. B12 comes almost entirely from animal foods, so vegans need fortified foods or a supplement.

There is no set upper limit, because your body absorbs only a small amount at a time and clears the rest. B12 products often list well over 100% DV. That is normal for B12.

A small melon. Its sweetness comes from mogrosides, not sugar, so it sweetens without adding sugar.

Yes. It is considered safe for general use by the FDA.

No. That is why we chose it over the cane sugar and corn syrup in most sports drinks.

Both have zero calories. Monk fruit tastes rounder, with no bitter finish. It costs us more.

Pure extract has no net carbs. For the full lollipop, see isomalt below.

Isomalt is a sugar alcohol made from beet sugar. It is what gives Rumor its hard, glassy body. Sugar alcohols are not table sugar and are not alcohol like you would drink. The name comes from their chemical structure.

Yes. It has been used in food for decades and is approved in the US and internationally.

Very little. Most of it is not absorbed in the small intestine the way sugar is.

In large amounts it can cause gas or loose stools, like other sugar alcohols. One lollipop is a small amount. If you are sensitive, start with one.