Recommended daily intake of trace minerals
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Trace Minerals: Recommended Daily Intake and Dietary Sources
Overview of Trace Minerals and Their Importance
Trace minerals, also known as microminerals, are essential nutrients required by the body in small amounts—generally less than 15 mg per day—to support various physiological functions, including enzyme activity, immune response, and bone health. Key trace minerals include zinc, copper, selenium, manganese, chromium, and iron. While deficiencies can lead to health problems, excessive intake may also cause toxicity, making it important to adhere to recommended daily intakes 279.
Recommended Daily Intake Values for Key Trace Minerals
- Zinc: The World Health Organization (WHO) recommends a daily intake of 6.7 to 15 mg, with the European Food Safety Authority (EFSA) setting a tolerable upper intake level at 25 mg and the FDA at 40 mg per day . Typical intakes in various populations range from 7.6 mg to 12 mg for men and 8 mg for women, with some groups, such as the elderly and hemodialysis patients, often falling below recommended levels 34810.
- Copper: Recommended daily intake is less than 15 mg, with average intakes for adults ranging from 1.0 to 1.5 mg per day. Excessive intake, especially in clinical settings, can lead to toxicity, prompting recommendations for reduced doses in certain patient populations 2345610.
- Selenium: The recommended daily intake is typically around 55–70 micrograms (μg) per day. Median intakes in some populations are about 66.5 μg, with lower intakes linked to reduced bone mineral density 14689.
- Manganese: The recommended intake is less than 15 mg per day, with typical dietary intakes around 2.3 mg 12810.
- Chromium: Daily intake recommendations are in the microgram range, with median intakes around 56.7 μg 128.
- Iron: While not always classified as a trace mineral, iron is essential, with recommended intakes varying by age and sex. Some populations, such as women and those with chronic illness, may have intakes below recommended levels 4810.
Dietary Sources of Trace Minerals
- Cereals and Grains: Major contributors to the intake of zinc, copper, manganese, selenium, and chromium 18.
- Meat and Animal Products: Important sources of zinc, selenium, and iron, especially for men 138.
- Vegetables and Legumes: Provide significant amounts of manganese, copper, and chromium 138.
- Dairy Products: Contribute to selenium and zinc intake 18.
- Nuts and Seeds: Good sources of copper and zinc .
Factors Affecting Trace Mineral Intake and Bioavailability
Bioavailability of trace minerals can be influenced by dietary factors such as phytates and oxalates (which inhibit absorption), as well as enhancers like ascorbic acid for iron. Mineral-mineral interactions, such as high zinc intake reducing copper absorption, also play a role. Populations at risk of deficiency include the elderly, women, and those with chronic illnesses or on restrictive diets 234510.
Health Implications of Inadequate or Excessive Intake
- Deficiency: Low intake of trace minerals is associated with health risks such as reduced bone mineral density, impaired immune function, and increased risk of chronic diseases 6910.
- Excess: Overconsumption, particularly of zinc and copper, can lead to toxicity, including symptoms like anemia and organ accumulation, highlighting the importance of adhering to upper intake limits 57.
Conclusion
The recommended daily intake of trace minerals such as zinc, copper, selenium, manganese, and chromium is generally less than 15 mg per day, with specific values varying by mineral and population group. Most people can meet these requirements through a balanced diet rich in cereals, meats, vegetables, and dairy products. However, certain groups, including women, the elderly, and those with chronic illnesses, may be at risk of deficiency and should monitor their intake. Both deficiency and excess of trace minerals can have significant health consequences, underscoring the importance of balanced consumption 12345678+2 MORE.
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