Principal elements (Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chlorine and Sulphur)

Principal elements (Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chlorine and Sulphur)

The human body requires a number of mineral elements in order to function properly. These elements participate in various important physiological processes that are necessary for growth, development, and health maintenance. There are seven elements that are considered principal elements or macrominerals that are required in relatively large amounts (greater than 100mg/day) in the human diet. These seven macrominerals are: calcium, phosphorus, magnesium, sodium, potassium, chlorine, and sulfur. Here, we will provide an in-depth overview of each of these seven principal elements - their key functions within the body, food sources, recommended intakes, deficiency and toxicity signs and symptoms, and any other relevant details. Getting adequate intake of these essential minerals through a balanced diet or supplementation when necessary is vital for overall health and wellbeing.

Calcium

Calcium is arguably the most famous mineral that comes to mind when we think about bone health. But calcium has numerous other critical roles within the body. This mineral is essential for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion. The body tightly regulates calcium levels in the bloodstream, with 99% stored in bones and teeth.

Recommended Calcium Intakes:

·       Infants 0-6 months: 200 mg/day

·       Infants 6-12 months: 260 mg/day 

·       Children 1-3 years: 700 mg/day

·       Children 4-8 years: 1,000 mg/day

·       Children and adolescents 9-18 years: 1,300 mg/day

·       Adults 19-50 years old: 1,000 mg/day

·       Women over 50: 1,200 mg/day

·       Men over 50: 1,000 mg/day

·       Pregnant/lactating women: 1,000-1,300 mg/day

Top Calcium-Rich Food Sources:

·       Milk and dairy products

·       Canned fish with bones (sardines, salmon)

·       Fortified plant-based milks (soy, almond, oat)

·       Tofu

·       Leafy greens (spinach, kale)

·       Beans 

Calcium Deficiency Signs and Symptoms:

Inadequate calcium intake can lead to:

·       Improper bone mineralization and risk of fractures/osteoporosis when older

·       Muscle cramps

·       Abnormal heart rhythms

·       Paresthesia (numbness/tingling)

Calcium Toxicity:

Excess calcium is rare but toxicity symptoms include:

·       Kidney stones

·       Constipation

·       Abnormal heart rhythms

·       Impaired kidney function

Phosphorus

After calcium, phosphorus is the second most abundant mineral in the body. About 85% of phosphorus in the body resides in bones and teeth while the rest plays crucial roles in cell membranes, metabolic processes, nucleotide and protein formation, pH balance, and more. This diverse mineral helps the body effectively use nutrients like B vitamins and magnesium.

Recommended Phosphorus Intakes:

·       Infants 0-6 months: 100 mg/day 

·       Infants 7-12 months: 275 mg/day

·       Children 1-3 years: 460 mg/day 

·       Children 4-8 years: 500 mg/day

·       Children and adolescents 9-18 years: 1,250 mg/day

·       Adults: 700 mg/day

Top Phosphorus-Rich Foods:

·       Meat, poultry, fish

·       Eggs and dairy

·       Nuts, seeds

·       Beans, lentils

·       Whole grains

Phosphorus Deficiency Symptoms: 

·       Weakened bones (osteomalacia)

·       Joint pain

·       Difficulty walking

·       Loss of appetite

·       Anemia

·       Muscle weakness

·       Irregular heartbeat

·       Numbness/tingling

Too much phosphorus causes an imbalance of calcium-phosphorus ratios which has implications for bone health. Excess phosphorus also binds and makes unabsorbable some essential trace minerals like iron, zinc, magnesium and copper. Those with impaired kidney function have trouble removing excess dietary phosphorus which elevates serum levels.

Magnesium 

As a cofactor in over 300 different enzymatic reactions and biological processes in the body, magnesium truly earns its designation as a “master mineral.” From protein synthesis to nerve and muscle function, blood glucose control to blood pressure regulation, magnesium plays a central role. Roughly 60% of all magnesium in the body is housed in bone while the rest resides in muscles and soft tissues.

Recommended Magnesium Intakes:

·       Infants 0-6 months: 30 mg/day 

·       Infants 7-12 months: 75 mg/day

·       Children 1-3 years: 80 mg/day

·       Children 4-8 years: 130 mg/day 

·       Males age 9-13 years: 240 mg/day

·       Males age 14-18: 410 mg/day (or 360 if not white)

·       Females age 9-13: 240 mg/day 

·       Females age 14-18: 360 mg/day (or 300 mg if not white) 

·       Males age 19+: 400-420 mg/day

·       Females age 19+ 310-320 mg/day 

Top Magnesium-Rich Foods: 

·       Nuts and seeds (almonds, cashews, pine nuts, flax, chia, pumpkin seeds)

·       Legumes (beans, lentils, peas)

·       Leafy greens

·       Whole grains

·       Avocado

·       Dark chocolate

·       Bananas 

Magnesium Deficiency Symptoms:

·       Muscle cramps, spasms

·       Fatigue, weakness

·       Abnormal heart rhythm

·       Loss of appetite 

·       Nausea

·       Tingling or numbness

·       Anxiety

Consuming extremely high levels of magnesium from supplements may result in diarrhea, nausea/vomiting, appetite loss, muscle weakness, urine retention, breathing issues and irregular heartbeat. But it is nearly impossible to reach toxic levels from food sources alone. Those with impaired kidney function are at higher risk for elevated magnesium levels in blood.

Sodium 

The element sodium regulates blood pressure and blood volume through its control of water retention and excretion. It is also responsible for the transport of molecules across cell membranes. Sodium participates in nerve signal transmissions, the contraction and relaxation of muscles, hydration status and more. Most sodium in the body comes from salt (sodium chloride). While often vilified for increasing blood pressure, sodium is still a fundamental electrolyte necessary for homeostasis. 

Recommended Sodium Intakes:

·       Infants 0-6 months: 120 mg/day

·       Infants 7-12 months: 370 mg/day

·       Children 1-3 years: 1,000 mg/day

·       Children 4-8 years: 1,200 mg/day

·       Children and adolescents 9-13 years: 1,500 mg/day

·       Adolescents and adults ages 14+: 1,500 mg/day

Top Sodium-Rich Foods:

·       Table salt 

·       Canned goods (soup, vegetables)

·       Lunch meats

·       Frozen meals 

·       Condiments (soy sauce, ketchup)

·       Salted nuts

·       Salted cheeses 

Sodium Deficiency Symptoms:

·       Muscle cramps

·       Headaches

·       Weakness, fatigue 

·       Dizziness

·       Nausea

·       Loss of appetite 

Too much sodium may increase blood pressure and risk of heart disease, stroke and stomach cancer. Those who are salt-sensitive or have chronic kidney disease are most at risk from excess sodium intake. 

Potassium

With potassium present in every cell of the body, it is no surprise this mineral helps regulate electrolyte balance, nervous system signaling, muscle contractions, and more. Many processes that sodium drives, potassium counterbalances. For example, potassium blunts sodium’s effects on blood pressure. This mineral works closely with sodium to control water balance throughout the body and blood acidity. 

Recommended Potassium Intakes:

·       Infants 0-6 months: 400 mg/day 

·       Infants 7-12 months: 860 mg/day 

·       Children 1-3 years: 2,000 mg/day

·       Children 4-8 years: 2,300 mg/day  

·       Children and adolescents 9-13 years: 2,500 mg/day

·       Adolescents and adults ages 14+: 3,400 mg/day

Top Potassium-Rich Foods: 

·       Leafy greens (spinach, Swiss chard, kale)

·       Broccoli 

·       Potatoes 

·       Beans, lentils, peas  

·       Mushrooms

·       Nuts and seeds

·       Dairy 

·       Bananas

·       Tomato sauce

Potassium Deficiency Symptoms:

·       Muscle weakness, spasms  

·       Fatigue

·       Abnormal heart rhythm

·       Constipation

·       Bloating

·       Irritability  

Consuming extremely high potassium levels can lead to dangerous heart arrhythmias. Those with impaired kidney function cannot adequately excrete excess potassium which causes blood levels to rise. Certain medications like blood pressure drugs can also contribute to elevated potassium levels.

Chlorine 

The important electrolyte mineral chlorine helps maintain proper hydration and balance of fluids in the body. It stimulates digestion and supports bone strength through its teamwork with calcium. Chlorine aids in wound healing processes and it combats harmful bacteria in the body. This disinfectant mineral supports effective immune system function as well. 

Over 90% of chlorine in the body comes from salt/sodium chloride consumption. The transient mineral quickly enters and exits fluid compartments of the body and is filtered out by the kidneys so toxicity or true deficiency is very rare. However, some effects of low dietary chlorine may include:  

Low Chlorine Signs & Symptoms:

·       Loss of appetite 

·       Muscle weakness 

·       Slow growth rate

Food Sources of Chlorine: 

As sodium chloride:

·       Table salt

·       Vegetable salts

·       Sea salts

·       Mineral salts

Other dietary sources: 

·       Olives

·       Seaweed 

If by chance high amounts of chlorine are ingested, symptoms could include:

High Chlorine Signs & Symptoms: 

·       Nausea, vomiting, diarrhea

·       Irritation to mouth, esophagus and stomach

Sulfur

After calcium and phosphorus, sulfur is considered the third most abundant mineral in the body. Found in every one of our cells, sulfur helps form important amino acids like methionine, taurine and cysteine. It helps produce lipid-containing structures like cell membranes as well as keratin which strengthens skin, hair and nails. Sulfur drives the all-important protein synthesis pathway in the body and assists with carbohydrate metabolism. This mineral also acts as an antioxidant and promotes waste excretion.

Sulfur exists in foods mainly in the form of sulfur-containing amino acids. General recommendations for daily sulfur intake have not yet been established. Sulfur deficiency is rare but may present with symptoms like: 

Sulfur Deficiency:

·       Brittle hair and nails

·       Skin lesions

·       Arthritis 

·       Fatigue

·       Slow healing wounds 

Sulfur-Rich Food Sources:

·       Eggs

·       Onions, garlic

·       Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower) 

·       Lean meats

·       Fish/shellfish

·       Soy foods

·       Nuts/seeds

·       Legumes 

Again, excess accumulation of sulfur in the body is highly unlikely. But theoretically, toxicity could cause adverse reactions like:

High Sulfur Signs & Symptoms:  

·       Nausea/vomiting/diarrhea

·       Changes in blood cell counts

·       CNS problems like headaches, irritability and fatigue

Calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur perform a wide array of pivotal roles within the systems of the human body. Getting adequate amounts of these seven macrominerals supports growth, development and overall wellness. While overt deficiency or toxicity is uncommon thanks to the availability of mineral-rich foods, imbalances can still exist. Paying attention to signs of excess or inadequacy can help preserve optimal functioning. Consuming a balanced diet with emphasis on whole, minimally processed foods typically meets all macromineral needs for good health.

Author

Dr. Maajid Mohi Ud Din Malik (M.Sc. Ph. D.)