The recommended daily intake for some of the dietary minerals for women 15 – 17 years

Recommended Daily Intake of Dietary Minerals for Women Aged 15-17

The nutritional needs of adolescent girls aged 15 to 17 years are critical for supporting their physical, emotional, and cognitive development during this key transitional period. Below are the recommended daily intake levels for essential dietary minerals that are vital for optimal health:

Potassium: 2850 – 4700 mg
- Potassium is essential for maintaining proper heart function, regulating blood pressure, and facilitating muscle contractions. It also plays a key role in nerve function and helps in balancing fluids in the body, which is particularly important during periods of rapid growth.
Calcium: 1150 – 1300 mg
- Calcium is crucial for building and maintaining strong bones and teeth and is particularly important for females during their teenage years as they achieve peak bone mass. Adequate calcium intake can help prevent osteoporosis and fractures later in life.
Phosphorus: 640 – 1250 mg
- This mineral is vital for bone health and works in conjunction with calcium to support the development of the skeletal system. Phosphorus also plays an important role in energy production and helps in the formation of DNA and cell membranes.
Magnesium: 250 – 360 mg
- Magnesium supports muscle and nerve function and is involved in over 300 biochemical reactions in the body, including energy production and protein synthesis. It also contributes to bone health and can help mitigate symptoms of stress and anxiety.
Iron: 15 mg
- Essential for the production of hemoglobin, iron is crucial for transporting oxygen in the blood. Adequate iron intake is particularly vital for teenage girls, especially those who menstruate, to prevent iron deficiency anemia, which can lead to fatigue and impaired cognitive function.
Zinc: 9 – 12.2 mg
- Zinc is an important mineral for immune function, DNA synthesis, and cell division. It plays a role in wound healing, and adequate levels of zinc are essential for growth, development, and reproductive health during adolescence.
Copper: 880 – 890 mcg
- Copper aids in the formation of red blood cells and is involved in iron metabolism. It also helps maintain healthy connective tissues and supports immune function, playing a role in overall health.
Iodine: 120 mcg
- Iodine is essential for the production of thyroid hormones, which regulate metabolism, growth, and development. Adequate iodine intake is vital during adolescence to support proper growth and cognitive function.
Selenium: 55 – 70 mcg
- This antioxidant mineral plays a critical role in immune function and thyroid hormone metabolism. Selenium is also important for reproductive health and helps protect cells from damage.
Fluorine: 2.9 mg
- Fluoride is important for dental health, as it helps prevent cavities and supports strong tooth enamel. Adequate fluoride intake during adolescence can contribute to lifelong oral health.
Manganese: 1.6 – 3 mg
- Manganese is involved in several metabolic processes, including calcium absorption, and bone formation. It also helps in reducing inflammation and plays a role in the regulation of blood sugar levels.
Molybdenum: 60 mcg
- Molybdenum is a trace mineral that is involved in enzymatic reactions, particularly those that help the body process sulfur-containing amino acids and certain drugs. It is essential for healthy metabolic functioning.

Meeting these recommended daily intakes is essential for young women aged 15 to 17 to support their growth, enhance their physical and mental performance, and lay the foundation for a healthy lifestyle in adulthood.

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;