Mineral Calculator

Unlike other minerals with an AI (target to meet), sodium has a Chronic Disease Risk Reduction intake (CDRR) of 2300 mg/day — a level above which chronic disease risk increases. The AI for sodium (1500 mg) reflects physiological needs; the CDRR of 2300 mg is the public health policy target for limiting cardiovascular disease risk.

Pumpkin seeds (262 mg per ounce), chia seeds, almonds, spinach, black beans, avocado, dark chocolate, and whole grains are excellent sources. Magnesium is the central atom of chlorophyll, so green vegetables are generally good sources. Average intake in Western diets is below the RDA for many adults.

The fetal thyroid does not become functional until the second trimester, so the fetus depends entirely on maternal thyroid hormones (which require iodine) for early neurological development. Severe iodine deficiency during pregnancy causes cretinism (intellectual disability). The WHO considers iodine deficiency the most common preventable cause of intellectual disability worldwide.

Yes. Excess iron causes oxidative stress through Fenton chemistry (generating hydroxyl radicals). Iron overload (hemochromatosis) damages the liver, heart, and pancreas. The UL for iron is 45 mg/day. Iron supplements should not be taken without confirmed deficiency. Men and postmenopausal women rarely need supplemental iron.

Eat more fruits and vegetables: bananas (422 mg per medium banana), potatoes (926 mg per medium baked potato with skin), avocados (975 mg per avocado), spinach, tomatoes, beans, and lentils are excellent sources. Most people fall short of potassium targets because of low fruit and vegetable consumption.

Both calcium carbonate and calcium citrate supplements are effective, but absorption differs: calcium carbonate requires stomach acid and should be taken with food; calcium citrate can be taken on an empty stomach and may be better for those on acid-reducing medications. Food sources like dairy generally also provide protein and other co-nutrients that support absorption.

Selenium is incorporated into selenoproteins including glutathione peroxidases (antioxidant enzymes), thioredoxin reductases (redox regulation), and iodothyronine deiodinases (thyroid hormone activation). Brazil nuts are the richest source (1 nut provides 68–91 mcg). Selenium status varies by geography based on soil selenium content.

Iron deficiency is the most prevalent mineral deficiency worldwide, affecting an estimated 2 billion people. It is particularly common in young women, pregnant women, and young children. The second most common is iodine deficiency. Zinc deficiency is also widespread in developing countries, affecting immunity and growth.

Exercise increases sweat losses of sodium, potassium, magnesium, and to a lesser extent calcium. Athletes training more than 90 minutes/day may need higher sodium and potassium from dietary sources or sports drinks. Iron needs may also increase in endurance athletes due to increased red blood cell turnover and GI losses.