Macrominerals are seven essential nutrients your body needs to maintain good health. When it comes to consuming these important nutrients, there is a very fine balance. Not consuming enough can lead to a host of deficiency symptoms, while eating too much can lead to a host of unpleasant overdose symptoms. In this article, I’ll help you find this balance by giving you the Recommended Dietary Allowance (RDA) for each of the seven macrominerals.
1) CALCIUM:
Your body absorbs less calcium as you age, so you need to consume more as you age. Children from 0 to 6 months are recommended to consume 210 milligrams (mg) of this macromineral per day. This RDA increases to 1,300 mg for children 9-18 years of age and then drops slightly to 1,000 mg for adults 19-50 years of age. Adults age 51 and older are recommended to consume 1,200 mg of calcium per day. The tolerable upper limit (TUL) for calcium is 3000 mg per day.
Not meeting these RDAs can lead to a calcium deficiency. Symptoms of this include muscle cramps and osteoporosis (reduced bone mineral density). Exceeding the TUL can also have adverse effects including dehydration, stomach pains, and vomiting.
2) CHLORIDE:
The recommended daily dose of chloride for children is 180 mg to 300 mg. This increases to 750mg for fully grown adults. Currently there is no TUL for this macromineral. Not getting the RDA of chloride can lead to a number of negative deficiency symptoms, including muscle spasms and weakness. While there is no TUL for chloride consumption, extremely high levels can cause breathing difficulties and fluid retention.
3) MAGNESIUM:
Men generally require more magnesium than women. Very young children from 0 to 6 months need to consume 30 mg of this macromineral per day. This recommended daily dose increases to 240 mg for children between 9 and 13 years of age. Men over the age of 14 are recommended to consume between 400 mg and 420 mg of magnesium per day. Women within the same age range are recommended to consume between 310 mg and 360 mg of magnesium per day. Pregnant women need even more magnesium and have a RDA of between 350mg and 400mg. The TUL for this macromineral is 1000 mg per day.
Not getting enough magnesium can lead to low levels of calcium and potassium in the blood, nausea, numbness, and weakness. Magnesium overdose by exceeding the TUL can lead to diarrhea, fatigue, and stomach cramps.
4) PHOSPHORUS:
Adolescents have the highest phosphorus requirement of all age groups. The recommended daily dose for children 0 to 6 months is 100 mg. This requirement increases to 500 mg per day for children between the ages of 4 and 8 and then increases to 1,250 mg per day for adolescents. Adults 19 years and older are recommended to consume 700 mg of phosphorus per day. The TUL for this macromineral is 4000 mg per day.
Not consuming the RDA for phosphorus can lead to anemia (a low red blood cell count), increased risk of infection, and reduced energy levels. Consuming too much of this macromineral when exceeding the TUL can lead to soft tissue calcification (a condition in which calcium is deposited in soft tissue, causing it to become hard and stop working) and reduced mineral absorption.
5) POTASSIUM:
Your potassium requirement increases with age. Very young children between 0 and 6 months need to consume only 400 mg per day. This recommended daily dose increases between 3.5 g and 3.8 g for children 1 to 8 years of age. Adults 19 years and older should consume 4.7 g of potassium daily. Currently there is no TUL for this macromineral.
Not getting enough potassium can cause a host of negative symptoms including confusion, dry skin, and thirst. While there is no TUL for this macromineral, consuming extremely high levels can have negative effects including diarrhea, ulcers, and vomiting.
6) SODIUM:
The RDA for sodium is set at 1,600 mg for most people and 1,500 mg for people with high blood pressure. The TUL for this macromineral is 2300 mg per day. Not getting the RDA for sodium can lead to confusion, headaches, and lethargy. Getting too much of this macromineral can also be detrimental to your health, causing fluid retention, increased blood pressure, and swelling of the extremities.
7) SULFUR:
Sulfur does not have an official RDA, but most sources suggest that you should consume between 800mg and 1,000mg per day. This macromineral also has no official TUL or associated overdose symptoms. Not consuming enough sulfur can lead to arthritis (joint inflammation), circulatory problems, and skin problems.
Getting the RDA for each macromineral can be a daunting topic without the correct information. With this article, you can now ensure you’re consuming adequate amounts of each while avoiding unpleasant deficiency and overdose symptoms.
