Tolerable Upper Intake Levels for Major Minerals

Dietary supplements can result in overuse of certain minerals.
Yagi Studio / Getty Images

The National Academies of Sciences, Engineering and Medicine, Health and Medicine Division determines how much of each mineral you need every day, as well the tolerable upper intake level (UL), which is the largest intake known to be safe.

Here are the current ULs for the six major dietary minerals:

Calcium

Calcium is necessary for strong bones and teeth, healthy blood clotting and nerve and muscle function.

The recommended daily allowance is 1,000 to 1,200 milligrams for adults. The UL is 2,500 milligrams per day. Regularly consuming more than this amount may result in a higher risk of forming kidney stones and having kidney problems. Too much calcium may also cause hypercalcemia (blood levels of calcium that are too high). The milk-alkali syndrome can occur after taking large amounts of calcium, usually in the form of calcium carbonate-based antiacids.

Chloride

Chloride helps keep your body fluids in balance. The Institutes of Health has determined an adequate intake (AI) as 2.3 grams per day for most adults, with a little less as you age. The UL is 3.6 grams per day. Going over this amount on a daily basis may increase blood pressure when it's combined with sodium (salt is half sodium and half chloride).

Magnesium

Magnesium is needed for chemical reactions to occur in your body. The recommended daily allowance is 400 to 420 milligrams per day for men and 310 to 320 milligrams per day for women.

The UL is 350 milligrams per day, but unlike other minerals, only includes supplemental and pharmaceutical intake, but not from food sources. Consuming more than the UL every day could cause diarrhea.

Phosphorus

Phosphorus is necessary for normal cell membranes, bone growth, and energy production. The recommended daily allowance is 700 milligrams per day, and the UL is 4,000 milligrams per day for most adults and 3,000 milligrams per day for adults over the age of 70.

Regularly consuming more than this amount can damage your bones and make it harder to absorb calcium from foods.

Potassium

Potassium is necessary for normal fluid balance. The adequate intake is set at 4.7 grams per day. The Institutes of Medicine has not set a UL for this mineral, but taking large amounts of potassium supplements can cause hyperkalemia, which is too much potassium in the blood and can be very dangerous.

Sodium

Sodium is necessary for fluid balance. The adequate intake ranges from 1.2 grams to 1.5 grams per day for adults. The UL is 2.3 grams per day and is easy to reach when you consume a diet high in processed foods. Regularly consuming more than this amount may increase blood pressure.

You typically don't have to worry about going over the ULs for any of these major minerals, unless you're taking large doses of dietary supplements -- it's difficult to go over the ULs from food sources alone. If you do take dietary supplements, be sure to read the directions on the label and speak to your doctor if you have any health conditions.

Sources:

The National Academies of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Tables and Application." Accessed March 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.

Continue Reading