What Is The RDA For Each Macromineral?

The macrominerals are seven essential nutrients that 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 number of deficiency symptoms whilst eating too much can lead to a number of unpleasant overdose symptoms. In this article I will be helping you find this balance by providing the recommended daily allowance (RDA) for each of the seven macrominerals.

1) CALCIUM:

Your body absorbs less calcium as you age and because of this you need to consume more as you get older. Children aged between 0 and 6 months are advised to consume 210 milligrams (mg) of this macromineral per day. This RDA increases to 1300mg for children aged between 9 and 18 years and then drops slightly to 1000mg for adults aged between 19 and 50 years. Adults aged 51 years and older are advised to consume 1200mg of calcium per day. The tolerable upper limit (TUL) for calcium is 3000mg per day.

Failing to stick to these RDAs can lead to calcium deficiency. The symptoms of this include muscle cramps and osteoporosis (reduced bone mineral density). Exceeding the TUL can also have adverse effects which include dehydration, stomach pains and vomiting.

2) CHLORIDE:

The chloride RDA for children is between 180mg and 300mg. This increases to 750mg for fully grown adults. At present there is no TUL for this macromineral. Failing to get the RDA of chloride can lead to a number of negative deficiency symptoms including muscle spasms and weakness. Whilst there is no TUL for chloride consuming extremely high levels can cause breathing difficulties and fluid retention.

3) MAGNESIUM:

Men generally require more magnesium than women. Very young children aged between 0 and 6 months need to consume 30mg of this macromineral per day. This RDA increases to 240mg for children aged between 9 and 13 years. Men aged 14 years and older are advised to consume between 400mg and 420mg of magnesium per day. Women within the same age range are advised to consume between 310mg and 360mg of magnesium per day. Pregnant women need even more magnesium and have an RDA of between 350mg and 400mg. The TUL for this macromineral is 1000mg per day.

Not getting enough magnesium can lead to reduced blood levels of calcium and potassium, nausea, numbness and weakness. Overdosing on magnesium by exceeding the TUL can lead to diarrhea, fatigue and stomach cramps.

4) PHOSPHORUS:

Teenagers have the highest phosphorus requirement out of all age groups. The RDA for children aged between 0 and 6 months is 100mg. This requirement increases to 500mg per day for children aged between 4 and 8 years and then increases further to 1250mg per day for teenagers. Adults aged 19 years and older are advised to consume 700mg of phosphorus per day. The TUL for this macromineral is 4000mg per day.

Failing to consume the RDA of phosphorus can lead to anemia (a low red blood cell count), an increased risk of infection and reduced energy levels. Consuming too much of this macromineral by exceeding the TUL can lead to calcification of the soft tissues (a condition where calcium is deposited on the soft tissues causing them to harden and stop functioning) and reduced mineral absorption.

5) POTASSIUM:

Your requirement for potassium increases with age. Very young children aged between 0 and 6 months need to consume just 400mg per day. This RDA increases to between 3.5g and 3.8g for children aged between 1 and 8 years. Fully grown adults aged 19 years and older need to consume 4.7g of potassium per day. At present there is no TUL for this macromineral.

Not getting enough potassium can cause a number of negative symptoms including confusion, dry skin and thirst. Whilst there is no TUL for this macromineral consuming extremely high levels can have negative effects which include diarrhea, ulcers and vomiting.

6) SODIUM:

The RDA for sodium is fixed at 1600mg for most people and 1500mg for individuals suffering from high blood pressure. The TUL for this macromineral is 2300mg per day. Failing to get the RDA of sodium can lead to confusion, headaches and lethargy. Getting too much of this macromineral can also be deterimental to your health and cause fluid retention, increased blood pressure and swollen extremities.

7) SULPHUR:

Sulphur does not have an official RDA but most sources suggest you should consume between 800mg and 1000mg per day. This macromineral also has no official TUL and no associated overdose symptoms. Not consuming enough sulphur can lead to arthritis (inflammation of the joints), circulatory problems and skin problems.

Getting the RDA for each macromineral can be a daunting topic without the right information. With this article you can now ensure that you consume adequate amounts of each one whilst avoiding the unpleasant deficiency and overdose symptoms.