The 7 Macrominerals: Essential Nutrients for Overall Health
Macro minerals are the seven main minerals your body needs to function properly. They support your body with a wide range of functions, including maintaining fluid balance, promoting metabolism, and regulating blood pressure. In this article I will cover each of the seven in more detail.
1) CALCIUM
Calcium was discovered by Sir Humphry Davy in 1808. Approximately 1.5% of the average adult’s body weight is made up of this nutrient. The main role of calcium in the body is to promote strong bones and teeth. It also helps control blood pressure, muscle contractions, and nerve transmission.
The recommended daily allowance (RDA) of calcium increases with age. Children ages 0-6 months require just 210 mg per day, while adults ages 51 and older require a much higher 1200 mg per day. Dairy products are typically the best source of this macromineral with cheese (721mg per 100g), milk (114mg per 100ml), and yogurt (200mg per 100g) containing very high levels.
Calcium overdose by consuming 3,000 mg per day or more can lead to dehydration, diarrhea, nausea, stomach pain, and vomiting. Missing the RDA can be just as bad, and can cause high blood pressure, muscle cramps, and osteoporosis (reduced bone density).
2) CHLORIDE
Chloride was discovered as a compound by Carl Wilhelm Scheele in 1774. It was later isolated by Sir Humphry Davy in 1807. About 0.15% of the average body weight of an adult is chloride. This macromineral has a number of functions in the body including helping with the production of glandular hormones, maintaining blood pressure, maintaining fluid balance, removing waste materials from the body, and supporting metabolism.
The RDA for chloride increases with age. Children ages 0 to 6 need about 180 mg a day, while adults need 750 mg a day. The best food sources of this nutrient include butter (1,300 mg per 100 g), olives (300 mg per 100 g), and whole wheat bread (860 mg per 100 g).
While there is no recommended upper limit (UL) for chloride, some people have experienced shortness of breath, fluid retention, and high blood pressure if they eat extremely large amounts. Not getting enough of this nutrient can also have adverse effects on your body leading to muscle spasms and weakness.
3) MAGNESIUM
Magnesium was first discovered by Henry Wicker in 1618 in the form of “Epsom salts”. It was later isolated in 1808 by Sir Humphry Davy. Approximately 0.05% of the body weight of an average adult is magnesium. It is responsible for over 300 biochemical reactions in the human body including promoting metabolism, helping muscles and nerves relax, and supporting healthy bone growth.
The RDA for magnesium increases with age. Children 0 to 6 months need only 30 mg per day of this macromineral, while adults 31 years and older require considerably more (men need 420 mg per day, women need 320 mg per day, and pregnant women need 360mg per day). The richest food sources of this nutrient are quite varied, with almonds (279 mg per 100 g), Brazil nuts (229 mg per 100 g) and spinach (87 mg per 100 g) all having high levels.
Consuming 1,000 mg or more of magnesium per day can cause a number of negative symptoms, including diarrhea, fatigue, and stomach cramps. Not getting enough of this nutrient can also have negative effects, causing muscle cramps, nausea, numbness, and vomiting.
4) PHOSPHORUS
Phosphorus was discovered by accident in 1669 during an experiment in which the German alchemist Henning Brand was trying to turn metals into gold. It represents about 1% of the average body weight of an adult. The main role of phosphorus is to work in conjunction with calcium and promote the development of strong bones and teeth. It also activates the B complex vitamins and helps in the production of carriers of genetic information: deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).
The recommended daily dose of this macromineral varies with age. Children ages 0 to 6 months need to consume only 100 mg per day of this nutrient. This requirement increases to 1,250 mg per day for children ages 9 to 18, but then drops to 700 mg per day for adults ages 19 and older. High-protein foods are the best way to get your daily phosphorus with beef steak (265mg per 100g), cheddar cheese (520mg per 100g) and chicken (190mg per 100g), all very rich sources.
Excess phosphorus in the body is very rare and often only develops as a result of kidney disease which then leads to soft tissue calcification (a condition in which calcium is deposited in the soft tissues and makes to harden). Not having enough phosphorous in the body is also very rare and usually only develops as a side effect of certain diseases. When a deficiency develops, it can lead to anemia (low red blood cell count), osteomalacia (softening of the bones), and weakness.
5) POTASSIUM
Potassium compounds were known to early humans, but it was not isolated until 1807, when Sir Humphry Davy succeeded in extracting this nutrient from vegetable alkali. Approximately 0.35% of the average person’s body weight is potassium. It has multiple functions in the body including maintaining fluid balance, promoting muscle growth, regulating blood pressure, and supporting a healthy metabolism.
The RDA for potassium increases with age. Children ages 0 to 6 months need to consume 400 mg per day, while adults 19 years and older need to consume a much larger 4.7 g per day. Plant-based foods are very rich in this macromineral, with bananas (350 mg per 100 g), dried apricots (1880 mg per 100 g), and spinach (490 mg per 100 g) being particularly good sources.
Your body controls the levels of this nutrient in your blood very tightly, so overdoses are rare and usually only occur as a result of illness or infection. Symptoms of a potassium overdose include diarrhea, nausea, and ulcers. Deficiencies are also rare and usually only develop as a result of digestive problems. Symptoms of a deficiency of this nutrient include confusion, dry skin and muscle cramps.
6) SODIUM
Knowledge of sodium compounds dates back to ancient times, but they were not isolated until 1807, when Sir Humphy Davy made the breakthrough. About 0.15% of the body weight of an average adult is sodium. It has a number of functions in the body including keeping minerals soluble in the blood, maintaining joint flexibility, promoting healthy metabolism, and supporting the body’s vital organs.
The RDA for this macromineral is 1,600 mg for both men and women, although people with high blood pressure are advised to keep their intake below 1,500 mg per day. The richest dietary source of sodium is table salt, which contains 38,850 mg of this nutrient. However, cheddar cheese (610 mg per 100 g), olives (1,800 mg per 100 g), and shrimp (1,590 mg per 100 g) are also good food sources.
Eating too much sodium is a very common problem and can lead to fluid retention, high blood pressure, heart and kidney disease. In contrast, not eating enough sodium is rare and is usually caused by other conditions that remove this nutrient from the body. When deficiencies occur, they can cause confusion, headaches, and nausea.
7) SULFUR
Knowledge of sulfur dates back to biblical times, but it was not recognized as an element until 1777. At that time, the French chemist Antoine Lavoisier demonstrated to the scientific community that it should be classified as such. About 0.25% of the average person’s body weight is sulfur. The main function of this macromineral is to treat joint and skin conditions. It also helps maintain healthy hair, nails, and skin and supports proper metabolism.
There is no official RDA for sulfur, although most sources suggest that you should aim to consume between 800 mg and 1,000 mg per day. Protein-rich foods contain high levels of this nutrient with Brazil nuts (290mg per 100g), chicken (300mg per 100g), and eggs (180mg per 100g) all being very good sources.
Consuming too much or too little sulfur rarely has adverse effects. In fact, there are no reported overdose symptoms and deficiencies only affect people who eat a very low protein diet. When people become deficient in sulfur, it can lead to arthritis, circulatory problems, inflammation, and skin problems.