MACRO-MINERALS

Calcium

Overview

Calcium is the most abundant mineral in the body and is essential for strong bones and teeth, muscle contraction, nerve signaling, and blood clotting.

Key Functions in the Body

• Builds and maintains bones and teeth
• Helps muscles contract and relax
• Supports nerve transmission
• Plays a role in blood clotting

Daily Recommended Intake (NIH Guidelines)

Best Food Sources

• Yogurt – 415 mg per cup (32% DV)
• Milk – 300 mg per cup (23% DV)
• Cheese (cheddar) – 200 mg per 1.5 oz (15% DV)
• Sardines (with bones) – 325 mg per 3 oz (25% DV)
• Kale – 94 mg per cup cooked (7% DV)

Health Benefits (Evidence-Based)

• Bone health – helps prevent osteoporosis
• Muscle and nerve function – reduces risk of cramps
• Blood pressure regulation – may help control hypertension

Deficiency Symptoms & Causes

Symptoms:

• Brittle nails
• Muscle cramps
• Osteoporosis

Causes:

• Low dietary intake
• Vitamin D deficiency
• Hormonal changes (post-menopause)

Toxicity & Safe Upper Limits

UL: 2,500 mg/day (adults 19–50)
Excess may cause kidney stones and impaired iron absorption

Scientific References

• NIH: Calcium Fact Sheet

Phosphorus

Overview

Phosphorus is the second most abundant mineral in the body, crucial for healthy bones, teeth, and energy production. It also plays a role in DNA, RNA, and cell membrane formation.

Key Functions in the Body

• Forms bones and teeth (in combination with calcium)
• Produces ATP for cellular energy
• Creates DNA and RNA
• Maintains acid–base balance in the body

Daily Recommended Intake (NIH Guidelines)

Best Food Sources

• Chicken – 196 mg per 3 oz (28% DV)
• Salmon – 252 mg per 3 oz (36% DV)
• Lentils – 178 mg per cup cooked (25% DV)
• Yogurt – 245 mg per cup (35% DV)
• Sunflower seeds – 304 mg per 1 oz (43% DV)

Health Benefits (Evidence-Based)

• Bone health – strengthens skeletal structure
• Energy production – fuels muscle and brain function
• Cell growth – supports repair and regeneration

Deficiency Symptoms & Causes

Symptoms:

• Weakness
• Bone pain
• Loss of appetite

Causes:

• Severe malnutrition
• Alcoholism
• Certain medications (antacids with aluminum)

Toxicity & Safe Upper Limits

UL: 4,000 mg/day (adults 19–70)
Excess may harm kidney function and cause calcium imbalance

Scientific References

• NIH: Phosphorus Fact Sheet

Magnesium

Overview

Magnesium is an essential mineral involved in over 300 biochemical reactions, including muscle and nerve function, blood sugar control, and blood pressure regulation.

Key Functions in the Body

• Supports muscle relaxation and nerve signaling
• Regulates blood sugar levels
• Maintains healthy blood pressure
• Aids protein synthesis and energy production

Daily Recommended Intake (NIH Guidelines)

Best Food Sources

• Almonds – 80 mg per 1 oz (20% DV)
• Spinach – 157 mg per cup cooked (39% DV)
• Black beans – 120 mg per cup cooked (30% DV)
• Pumpkin seeds – 168 mg per 1 oz (42% DV)
• Avocado – 58 mg per fruit (15% DV)

Health Benefits (Evidence-Based)

• Muscle health – prevents cramps and spasms
• Heart health – maintains normal rhythm
• Blood pressure – supports healthy regulation

Deficiency Symptoms & Causes

Symptoms:

• Muscle cramps
• Fatigue
• Numbness or tingling

Causes:

• Low intake
• Alcoholism
• Gastrointestinal diseases

Toxicity & Safe Upper Limits

UL: 350 mg/day from supplements (adults)
Excess from food is not harmful; too much from supplements may cause diarrhea

Scientific References

• NIH: Magnesium Fact Sheet

Sodium

Overview

Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions.

Key Functions in the Body

• Maintains fluid balance
• Supports nerve impulse transmission
• Helps muscles contract

Daily Recommended Intake (NIH Guidelines)

AI = Adequate Intake

Best Food Sources

• Table salt – 2,300 mg per tsp (100% DV)
• Canned soups – varies (~700 mg per cup)
• Bread – 100–200 mg per slice
• Cheese – 200–400 mg per oz

Health Benefits (Evidence-Based)

• Fluid balance – prevents dehydration
• Nerve and muscle function – essential for contractions

Deficiency Symptoms & Causes

Symptoms:

• Nausea
• Muscle cramps
• Confusion

Causes:

• Excessive sweating without replacement
• Severe vomiting or diarrhea

Toxicity & Safe Upper Limits

UL: 2,300 mg/day (adults)
High sodium intake is linked to hypertension and heart disease

Scientific References

• CDC: Sodium Facts

Potassium

Overview

Potassium is a vital electrolyte that helps regulate heartbeat, nerve signals, and muscle contractions, and works with sodium to maintain fluid balance.

Key Functions in the Body

• Maintains normal fluid balance
• Supports nerve function
• Regulates muscle contractions
• Helps control blood pressure

Daily Recommended Intake (NIH Guidelines)

Best Food Sources

• Bananas – 422 mg per medium (9% DV)
• Potatoes – 926 mg per medium baked (20% DV)
• Spinach – 839 mg per cup cooked (18% DV)
• White beans – 829 mg per cup cooked (18% DV)
• Avocado – 708 mg per fruit (15% DV)

Health Benefits (Evidence-Based)

• Blood pressure regulation – counteracts sodium effects
• Heart health – supports steady rhythm
• Muscle performance – prevents cramps

Deficiency Symptoms & Causes

Symptoms:

• Weakness
• Irregular heartbeat
• Muscle cramps

Causes:

• Low dietary intake
• Excessive sweating
• Chronic diarrhea or vomiting

Toxicity & Safe Upper Limits

No UL from food; high doses from supplements may cause dangerous heart rhythm changes, especially in kidney disease

Scientific References

• NIH: Potassium Fact Sheet

Chloride

Overview

Chloride is an electrolyte that helps maintain fluid balance, blood volume, and acid–base balance in the body.

Key Functions in the Body

• Maintains acid–base balance
• Supports nerve signaling
• Assists in digestion as part of stomach acid (HCl)

Daily Recommended Intake (NIH Guidelines)

Best Food Sources

• Table salt – 1,500 mg chloride per tsp
• Seaweed – varies (~500 mg per serving)
• Rye – 40 mg per slice

Health Benefits (Evidence-Based)

• Digestion – essential for stomach acid production
• Electrolyte balance – works with sodium and potassium

Deficiency Symptoms & Causes

Rare, but may cause:

• Weakness
• Dehydration
• Metabolic alkalosis

Toxicity & Safe Upper Limits

UL: None set separately; follows sodium UL (2,300 mg/day)

Scientific References

• NIH: Chloride Fact Sheet

Sulfur

Overview

Sulfur is a component of certain amino acids (methionine and cysteine) and vitamins (biotin and thiamine). It plays a role in protein synthesis, detoxification, and joint health.

Key Functions in the Body

• Supports protein structure and enzyme function
• Helps detoxify the body
• Maintains connective tissue and joint health

Daily Recommended Intake

No official RDA — intake is met through dietary protein

Best Food Sources

• Meat and poultry – rich in sulfur amino acids
• Eggs – ~250 mg sulfur per egg
• Legumes – lentils, beans, soy
• Cruciferous vegetables – broccoli, cabbage, Brussels sprouts
• Garlic and onions – high in sulfur compounds

Health Benefits (Evidence-Based)

• Joint health – supports cartilage formation
• Detoxification – assists liver function
• Skin, hair, and nails – strengthens keratin structure

Deficiency Symptoms & Causes

Deficiency is rare; possible signs include:

• Brittle nails and hair
• Slow wound healing

Toxicity & Safe Upper Limits

No UL; high intake from supplements may cause gastrointestinal upset

Scientific References

• FAO: Sulfur in Nutrition