The recommended daily intake for some of the dietary minerals for men 25 – 50 years

The recommended daily intake of dietary minerals for men aged 25 to 50 years is vital for maintaining overall health, supporting metabolic processes, and preventing deficiencies over time. According to dietary recommendations, the following mineral intakes are advised for this age group:

Potassium: 3,500 to 4,700 milligrams (mg) per day. Potassium is essential for proper muscle function, nerve transmission, and maintaining fluid balance in the body. Adequate potassium intake can help regulate blood pressure and reduce the risk of stroke. Foods rich in potassium include bananas, oranges, avocados, sweet potatoes, spinach, and beans. Including a variety of fruits and vegetables in your diet can help ensure adequate potassium levels.
Calcium: 950 to 1,000 mg per day. Calcium is crucial for maintaining strong bones and teeth, especially as bone density can begin to decline with age. It plays a significant role in muscle function and nerve signaling as well. Good sources of calcium include dairy products such as milk, cheese, and yogurt, as well as fortified plant-based milk alternatives, leafy greens such as kale and broccoli, and fortified cereals. Regularly incorporating these foods into the diet can help meet calcium needs.
Phosphorus: 520 to 700 mg per day. Phosphorus is important for energy production, bone mineralization, and the formation of DNA and RNA. It helps in the absorption of calcium and plays a role in energy metabolism. Phosphorus can be found in high-protein foods such as meat, poultry, fish, eggs, dairy products, nuts, and legumes.
Magnesium: 350 to 420 mg per day. Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation. It is also essential for bone health. Foods rich in magnesium include nuts (especially almonds and cashews), whole grains, leafy green vegetables, seeds (like pumpkin and sunflower), and dark chocolate.
Iron: 8 to 9 mg per day. Iron is necessary for the production of hemoglobin, which transports oxygen throughout the body. Men can meet their iron needs from various sources, including red meat, poultry, fish, lentils, beans, and fortified cereals. Consuming vitamin C-rich foods (such as citrus fruits) alongside iron sources can enhance absorption, particularly from plant-based sources.
Zinc: 11 to 12.7 mg per day. Zinc is crucial for immune function, protein synthesis, wound healing, and DNA synthesis. It also plays a role in maintaining taste and smell. Good dietary sources of zinc include meat, shellfish (especially oysters), legumes, seeds, nuts, and dairy products.
Copper: 900 micrograms (mcg) per day. Copper is essential for iron metabolism and the formation of red blood cells, as well as the functioning of several enzymes in the body. Foods high in copper include shellfish, whole grains, nuts, seeds, beans, and organ meats.
Iodine: 150 mcg per day. Iodine is vital for the synthesis of thyroid hormones that regulate metabolism and growth. Adequate iodine can be obtained from iodized salt, dairy products, seafood, and some bread products.
Selenium: 55 to 90 mcg per day. Selenium acts as an antioxidant, protecting cells from damage and supporting immune function and thyroid hormone metabolism. Good sources of selenium include Brazil nuts, seafood, meats, and whole grains.
Fluorine: 3.7 mg per day. Fluorine is important for dental health, helping to strengthen tooth enamel and reduce the risk of cavities. Adequate fluoride intake can be achieved through fluoridated drinking water and dental care products.
Manganese: 2.3 to 3 mg per day. Manganese is involved in bone formation, nutrient metabolism, and antioxidant defense. Good dietary sources include whole grains, nuts, leafy vegetables, tea, and fruits such as pineapples.
Molybdenum: 65 mcg per day. Molybdenum is a trace mineral that plays a role in the function of certain enzymes that help process sulfur-containing amino acids. It can be found in legumes, grains, nuts, and leafy green vegetables.

For men aged 25 to 50, consuming a varied and balanced diet that includes a wide range of nutrient-dense foods is key to meeting these mineral recommendations. This not only enhances overall health but also supports long-term wellness, energy levels, and metabolic function.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;