Summary of Major Minerals
| Micronutrient | Sources | Recommended Intakes for adults | Major functions | Deficiency diseases and symptoms | Groups at risk for deficiency | Toxicity | UL |
| Calcium | Yogurt, cheese, sardines, milk, orange juice, turnip | 1,000 mg/day | Component of mineralized bone, provides structure and microarchitecture | Increased risk of osteoporosis | Postmenopausal women, those who are lactose intolerant, or vegan | Kidney stones | 2,500 mg |
| Phosphorus | Salmon, yogurt, turkey, chicken, beef, lentils | 700 mg/day | Structural component of bones, cell membrane, DNA and RNA, and ATP | Bone loss, weak bones | Older adults, alcoholics | None | 3,000 mg |
| Magnesium | Whole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp | 420 mg/day | Component of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis | Tremor, muscle spasms, loss of appetite, nausea | Alcoholics, individuals with kidney and gastrointestinal disease | Nausea, vomiting, low blood pressure | 350 mg/day |
| Sulfur | Protein foods | None specified | Structure of some vitamins and amino acids, acid-base balance | None when protein needs are met | None | None | ND |
| Sodium | Processed foods, table salt, pork, chicken | < 2,300 mg/day; ideally 1,500 mg/day | Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance | Muscle cramps | People consuming too much water, excessive sweating, those with vomiting or diarrhea | High blood pressure | 2,300 mg/day |
| Potassium | Fruits, vegetables, legumes, whole grains, milk | 4700 mg/day | Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance | Irregular heartbeat, muscle cramps | People consuming diets high in processed meats, those with vomiting or diarrhea | Abnormal heartbeat | ND |
| Chloride | Table salt, processed foods | <3600 mg/day; ideally 2300 mg/day | Major negative extracellular ion, fluid balance | Unlikely | none | None | 3,600 mg/day |
Chapter Attribution
Chapter 11.5 in Human Nutrition in a Canadian Context by Karine Hamm published by BCcampus in 2021 under a CC BY License.
- National Institutes of Health, Office of Dietary Supplements. (2009). Dietary Supplement Sheets. https://ods.od.nih.gov/factsheets/list-all/ ↵
