How do minerals work? How much of each mineral do you need?
What foods are rich in minerals?
We’ve summarized the latest research to answer these questions.
- Calcium
- Chromium
- Copper
- Fluoride
- Iron
- Iodine
- Manganese
- Magnesium
- Molybdenum
- Phosphorus
- Potassium
- Selenium
- Sodium
- Zinc
Calcium
How calcium works:
- Required for muscle contraction
- Participates in blood pressure regulation
- Involved in blood clotting
- Involved in nerve signal transmission
- Involved in hormone secretion
- Essential mineral in the structure of bones and teeth
How much calcium do you need each day?
| Group | Amount |
| 0 – 12 months | 200 – 260 mg, depending on age |
| 1 – 8 years | 700 – 1000 mg, depending on age |
| 9 – 18 years | 1300 mg |
| 19+ years | 1000 – 1200 mg, depending on age and gender |
| Pregnant or breastfeeding 14 – 18 years | 1300 mg |
| Pregnant or breastfeeding 19+ years | 1000 mg |
How much is too much calcium? In adults, taking calcium supplements with more than 2000 mg a day may have negative health effects.
Foods rich in calcium:
- Dairy
- Fortified OJ
- Kale
- Soybeans, some varieties of tofu
- Canned sardines
- White beans
Notes:
- Excess sodium intake is associated with calcium loss.
- Vitamin D assists the absorption of calcium from the gut and helps maintain calcium balance in the blood.
- Calcium can be lost from the bone for pH neutralization if excess acids are generated, such as with high protein and soda intake. Citrate, found in fruits and vegetables, may aid in pH balance and reduce the risk of calcium loss from bone.
Chromium
How chromium works:
Chromium may assist insulin in importing glucose into cells and aid in fat, carb, and protein metabolism.
How much chromium do you need each day?
| Group | Amount |
| 0 – 6 months | 0.2 micrograms |
| 7 – 12 months | 5.5 micrograms |
| 1 – 3 years | 11 micrograms |
| 4 – 8 years | 15 micrograms |
| 9 – 13 years | 21 micrograms females, 25 micrograms males |
| 14+ year males | 30 – 35 micrograms, depending on age |
| 14+ year females | 20 – 24 micrograms, depending on age |
| Pregnancy | 29 – 30 micrograms, depending on age |
| Breastfeeding | 44 – 45 micrograms, depending on age |
Foods rich in chromium:
- Broccoli
- Grape and orange juice
- Whole-grain products
- Beef, chicken
- Potatoes
Copper
How copper works:
- Essential for numerous enzymes in the body
- Involved in energy production
- Supports iron metabolism
- Involved in neurotransmitter and myelin production
- Supports immune function (needed for an antioxidant enzyme in the body)
- Needed for connective tissues like skin, bone, and blood vessels
How much copper do you need each day?
| Group | Amount |
| 0 – 12 months | 200 micrograms |
| 1 – 8 years | 340 – 440 micrograms, depending on age |
| 9 – 13 years | 700 micrograms |
| 14+ years | 890 – 900 micrograms, depending on age |
| Pregnancy or breastfeeding 14 – 18 years | 1,000 micrograms |
| Pregnancy or breastfeeding 19+ years | 1,300 micrograms |
How much is too much copper? In adults, more than 10 milligrams a day may cause negative health effects, particularly liver damage.
Foods rich in copper:
- Shellfish and fish
- Nuts and seeds
- Lentils, soybeans
- Chocolate
- Kale
- Mushrooms
- Liver
Notes: Excessive high-dose zinc supplements may cause a copper deficiency.
Fluoride
How fluoride works: It is a trace mineral and structural component of bones and teeth.
How much fluoride do you need each day?
| Group | Amount |
| 0 – 12 months | 0.01 – 0.5 mg |
| 1 – 8 years | 0.7 – 1 mg |
| 9 – 13 years | 2 mg |
| 14 – 18 years | 3 mg |
| 19+ years | 3 mg females, 4 mg males |
| Pregnancy or breastfeeding | 3 mg |
How much is too much fluoride?
| Group | Amount (UL) |
| 0 – 6 months | greater than 0.7 mg a day |
| 7 – 12 months | greater than 0.9 mg a day |
| 1 – 3 years | greater than 1.3 mg a day |
| 4 – 8 years | greater than 2.2 mg a day |
| 9+ years | greater than 10 mg a day |
Foods reported to have some fluoride:
- fluoride-treated water
- some varieties of canned gravy
- some varieties of chocolate almond milks
- some varieties of canned baked beans
- some varieties of potatoes (baked and processed)
Notes:
- Fluoride may help prevent tooth decay.
- To avoid consuming excess fluoride, the American Pediatric Dental Association recommends avoiding fluoride toothpaste in infants younger than 2 years and using only a pea-sized amount of fluoride toothpaste in children 2 to 6 years.
Iron
How iron works:
- Part of hemoglobin in red blood cells that transfer oxygen throughout the body
- Part of myoglobin in muscle cells that provide oxygen
- Essential for energy production
- Essential in growth and development
- Part of several enzymes including those that make proteins, collagen, hormones, and neurotransmitters
- Supports immune system function
How much iron do you need each day?
| Group | Amount |
| 0 – 6 months | 0.27 mg |
| 7 – 12 months | 11 mg |
| 1 – 13 years | 7 – 10 mg, depending on age |
| 14 – 18 years | 11 mg males, 15mg females |
| 19+ year males and 51+ year females (postmenopausal) | 8 mg |
| 19 – 50 year females | 18 mg |
| Pregnancy | 27 mg |
| Breastfeeding | 9 – 10 mg, depending on age |
How much is too much iron? In adults, more than 45 mg a day can cause negative health effects.
Foods rich in iron:
- Liver, meats, poultry
- Oysters, fish
- Seaweed
- Whole and fortified grains and cereals
- Potatoes
- Lentils, beans
- Soybeans
- Dark chocolate
- Nuts, seeds
- Dark leafy vegetables
Notes:
- Iron in plants is poorly absorbed. Vitamin C may improve the absorption of iron from plants when consumed together.
- Iron supplements can become toxic with high doses.
- Iron deficiency is the most common nutritional deficiency worldwide, especially in women and children.
- Iron stores in infants are typically not enough to last more than 4 to 6 months after birth, and breastmilk is low in iron. Thus, infants are at high risk for iron deficiency, may need supplementation (depending on breastfeeding status), and will need nutritious complementary foods at 6 months when solid foods are introduced.
Iodine
How iodine works:
- Necessary for proper thyroid hormone production, which affects growth and metabolism
- Critical for fetal development
How much iodine do you need each day?
| Group | Amount |
| 0 – 12 months | 110 – 130 micrograms, depending on age |
| 1 – 8 years | 90 micrograms |
| 9 – 13 years | 120 micrograms |
| 14+ years | 150 micrograms |
| Pregnancy | 220 micrograms |
| Breastfeeding | 290 micrograms |
How much is too much iodine? In adults, more than 1100 micrograms a day can cause negative health effects.
Good sources of iodine: Seafood, iodized salt.
Notes:
- Selenium is needed for enzymes that convert an iodine-containing thyroid hormone to its active form.
- Some foods such as cassava, beans, and cruciferous vegetables (cabbage, broccoli, cauliflower, and Brussels sprouts) contain compounds that can trap iodine when eaten in excessive amounts.
Manganese
How manganese works:
- Needed for enzyme reactions in carb, fat, cholesterol, and protein metabolism
- Involved in detoxifying nitrogen wastes in the liver (needed for arginase)
- Supports collagen, cartilage, and bone formation
- Supports nervous system function (needed for enzyme glutamine synthetase)
- Needed for an essential antioxidant enzyme (MnSOD)
How much manganese do you need each day?
| Group | Amount |
| 0 – 6 months | 0.003 mg |
| 7 – 12 months | 0.6 mg |
| 1 – 8 years | 1.2 – 1.5 mg, depending on age |
| 9 – 13 years | 1.6 mg females, 1.9 mg males |
| 14 – 18 years | 1.6 mg females, 2.2 mg males |
| 19+ years | 1.8 mg females, 2.3 mg males |
| Pregnancy | 2 mg |
| Breastfeeding | 2.6 mg |
How much is too much manganese? In adults, more than 11 mg a day can cause negative effects.
Foods rich in manganese:
- Liver
- Chickpeas
- Nuts and seeds
- Shellfish
- Whole grains and cereals
- Quinoa
- Peanuts
- Seaweed
- Dark chocolate
Magnesium
How magnesium works:
- Required for the stabilization of ATP, a key energy molecule for all cells
- Involved in nerve impulses
- Involved in protein production
- Important mineral in the formation and structure of bones
- Supports immune system (glutathione production)
- Involved in relaxation of muscle
- Supports blood pressure regulation
How much magnesium do you need each day?
| Group | Amount |
| 0– 6 months | 30 mg |
| 7 mo – 3 years | 75 – 80 mg |
| 4 – 13 years | 130 – 240 mg, depending on age |
| 14+ years males | 400 – 420 mg, depending on age |
| 14+ year females | 310 – 360 mg, depending on age |
| Pregnancy | 350 – 400 mg, depending on age |
| Breastfeeding | 310 – 360 mg, depending on age |
How much is too much magnesium? In adults, taking supplements with higher than 350 mg a day may cause negative health effects.
Foods rich in magnesium:
- Nuts and seeds
- Legumes (e.g., beans, lentils, soybeans)
- Cereals and whole grains/products
- Popcorn
- Seaweed
- Milk
- Dark leafy greens
- Dark chocolate
Molybdenum
How molybdenum works:
- Part of many enzymes in the body
- Involved in immune defense by supporting an antioxidant enzyme
- Supports sulfur amino acid metabolism
- Supports detox of drugs and other toxins
How much molybdenum do you need each day?
| Group | Amount |
| 0 – 12 months | 2 – 3 micrograms, depending on age |
| 1 – 8 years | 17 – 22 micrograms, depending on age |
| 9 – 13 years | 34 micrograms |
| 14 – 18 years | 43 micrograms |
| 19+ years | 45 micrograms |
| Pregnancy or breastfeeding | 50 micrograms |
How much molybdenum is too much? In adults, greater than 2000 micrograms a day may cause negative health effects.
Foods rich in molybdenum:
- Liver
- Legumes (beans, lentils, soybeans, peanuts)
- Whole grains
- Nuts
Phosphorus
How phosphorous works:
- Part of DNA and RNA, involved in gene expression
- Part of ATP, the key energy molecule in the body
- Required for numerous enzymes in the body
- Part of phospholipids found in cell walls and in transport molecules in the blood
- A structural component of teeth and bones
- Part of buffers in the body that change pH
How much phosphorus do you need each day?
| Group | Amount |
| 0 – 12 months | 100 – 275 mg, depending on age |
| 1 – 8 years | 460 – 500 mg, depending on age |
| 4 – 8 years | 500 mg |
| 9 – 18 years | 1250 mg |
| 19+ years | 700 mg |
| Pregnancy or breastfeeding 14 –18 years | 1250 mg |
| Pregnancy or breastfeeding 19+ years | 700 mg |
Foods rich in phosphorus:
- Meats, poultry, fish
- Eggs
- Dairy
- Soda
- Nuts
- Lentils
Notes: People with kidney disease should follow their physician’s or registered dietitian’s advice on how much phosphorus is right for their diet.
Potassium
How potassium works:
- Most abundant positively charged electrolyte inside of cells
- Helps maintain fluid balance, which effects blood pressure
- Needed for heart function and nerve transmission
- May support bone mineral density by supporting pH balance in the body
- Important for building muscle and maintaining growth
- Supports an enzyme in carbohydrate metabolism
How much potassium do you need each day?
| Group | Amount |
| 0 – 12 months | 400 – 860 mg, depending on age |
| 1 – 8 years | 2,000 – 2,300 mg, depending on age |
| 9 – 13 years | 2,300 mg females, 2,500 mg males |
| 14 – 18 years | 2,300 mg females, 3,000 mg males |
| 19+ years | 2,600 mg females, 3,400 mg males |
| Pregnancy | 2,600 – 2,900 mg, depending on age |
| Breastfeeding | 2,500 – 2,800 mg, depending on age |
Foods rich in potassium:
- Fruits and vegetables, especially citrus, bananas and tomatoes
- Beans, lentils, soybeans (legumes)
- Dairy
- Pork, fish, milk
- Potatoes and sweet potatoes
Notes:
- Diets containing foods that are a good source of potassium and low in sodium may reduce the risk of high blood pressure and stroke.
- Potassium, often found with citrate in fruits and vegetables, may play a role in acid-base balance, influencing bone mineral density by sparing calcium.
- People with kidney damage should consult their doctor or registered dietitian on how much potassium is right for their diet.
Selenium
How selenium works:
- Supports the immune system and is part of antioxidant enzymes in the body
- Supports the regulation of thyroid hormones
- Involved in DNA production
How much selenium do you need each day?
| Group | Amount |
| 0 – 12 months | 15 – 20 micrograms, depending on age |
| 1 – 13 years | 20 – 40 micrograms, depending on age |
| 14+ years | 55 micrograms |
| Pregnancy | 60 micrograms |
| Breastfeeding | 70 micrograms |
How much is too much selenium? In adults, more than 400 micrograms a day may cause negative health effects.
Foods rich in selenium:
- Brazil nuts and other nuts
- Oysters, mussels, clams, fish
- Liver
- Wheat, oats, barley
- Chia and sunflower seeds
- Chicken and meats
Sodium
How sodium works:
- Most abundant positively charged electrolyte in the blood and fluids
- Required for nerve impulses
- Attracts water, which affects blood pressure
- Supports absorption of glucose and amino acids from the gut
How much sodium do you need each day?
| Group | Amount |
| 0 – 12 months | 110 – 370, depending on age |
| 1 – 8 years | 800 – 1,000 mg, depending on age |
| 9 – 13 years | 1,200 mg |
| 14+ years | 1,500 mg |
| Pregnancy or breastfeeding | 1,500 mg |
How much is too much sodium? For adults, anything greater than 2300 mg (about a teaspoon (5.8g) of table salt from ALL foods) is too much sodium.
| High salt | Low salt |
| Bacon, sausage, deli meat | Fruits & Veggies (fresh, frozen, canned w/o salt) |
| Cheese | Many pastas |
| Soy sauce, fish & oyster sauce | Fresh & frozen beans & lentils |
| Salad dressings | Unsalted nuts & many nut butters |
| Pickled foods, meat jerkies | Most dairy products (except cheese) |
| Canned soups | Corn tortillas |
| Dry mixes – soups & muffins | Oatmeal and most cereals |
| Restaurant & fast food | Fruit juices |
Notes:
- The majority of Americans eat entirely TOO MUCH salt. High sodium intake may raise blood pressure.
- Salt is in so many packaged foods due to its properties for flavor, as preservatives, and food chemistry requirements for baking and cooking.
- About 75% of sodium intake in the US is from salt added during food processing or manufacturing rather than from salt added at the table or during home cooking.
- Foods that come out of a bag, box, can, restaurant, or drive-thru window are often high in sodium.
- Opt for low salt foods and check labels. Canned foods containing sodium may be able to be rinsed to help remove salt, and herbs and spices can replace salt during cooking.
Zinc
How zinc works:
- Supports production of DNA and RNA and is involved in gene expression
- Needed for the protein that transports vitamin A
- Supports insulin release
- Supports immune function
- Involved in supporting many types of protein structures
- Involved in wound healing
- Supports the function of over 100 enzymes
How much zinc do you need each day?
| Group | Amount |
| 0 – 12 months | 2 – 3 mg, depending on age |
| 1 – 8 years | 3 – 5 mg, depending on age |
| 9 – 13 years | 8 mg |
| 14+ years males | 11 mg |
| 14+ years females | 8 – 9 mg, depending on age |
| Pregnant | 11 – 12 mg, depending on age |
| Breastfeeding | 12 – 13 mg, depending on age |
Foods rich in zinc:
- Meats and liver
- Fish and shellfish
- Eggs
- Nuts and seeds
- Cereals and grains
How much is too much zinc? In adults, greater than 40 mg a day may cause negative effects.
Notes:
- Excessive high-dose zinc supplements may cause a copper deficiency.
- Studies suggest zinc supplementation may lessen cold symptoms when taken at the onset of illness (beware, many over-the-counter formulations may not have an active form or dose of zinc used in studies).
Sources.
Content was curated using information from:
- The National Academy of Medicine’s Dietary Reference Intake manuals dated 2005 and newer
- The Dietary Guidelines for Americans 2015-2020
- Office of Dietary Supplements Health Professional’s webpage (accessed Mar-Apr 2020)
- The Oregon State University’s Linus Pauling Institute’s Micronutrient Information Center (accessed Feb-Apr 2020)
- The USDA’s SR28 food database and FoodData Central database
- From peer-reviewed journal articles
- The American Academy of Pediatrics and American Pediatric Dental Association websites Apr 2020 for their respective and current recommendations where noted
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.