The recommended daily intake for some of the dietary minerals for women 18 – 24 years

Recommended Daily Intake of Dietary Minerals for Women Aged 18-24

As young women transition into adulthood, their nutritional needs continue to evolve, requiring adequate intake of essential dietary minerals to support their health, reproductive functions, and overall well-being. Below is the recommended daily intake for key minerals for women aged 18 to 24:

Potassium: 3500 – 4700 mg
- Potassium is key for maintaining healthy fluid balance, optimal heart function, and regulating blood pressure. It is critical for muscle contractions, nerve signaling, and plays an important role in reducing the risk of hypertension, which is particularly beneficial as cardiovascular health becomes increasingly important.
Calcium: 1000 mg
- Adequate calcium intake is crucial for maintaining bone density during the peak years of bone development. With the foundation of skeletal health being laid in the teenage years, women aged 18 to 24 should ensure sufficient calcium intake to prevent osteoporosis and ensure strong bones for life.
Phosphorus: 550 – 700 mg
- Phosphorus works in synergy with calcium to build and maintain strong bones and teeth. It is also essential for energy metabolism, as it is a key component of ATP (adenosine triphosphate), which provides energy for cellular functions.
Magnesium: 300 – 310 mg
- This important mineral supports over 300 biochemical reactions in the body, including those related to muscle and nerve function. Magnesium is essential for energy production, protein synthesis, and maintaining normal muscle and nerve function, which is especially beneficial for active young women.
Iron: 15 – 18 mg
- Iron is crucial for producing hemoglobin in red blood cells. Adequate iron intake helps prevent iron deficiency anemia, a common issue among young women, particularly those with heavy menstrual cycles. This mineral is vital for energy levels as it supports oxygen transport throughout the body.
Zinc: 8 – 9.7 mg
- Zinc plays a critical role in immune function, wound healing, and DNA synthesis. It is also important for reproductive health and the regulation of hormones, making it essential during the transitional period to adulthood.
Copper: 900 mcg
- Copper is important for iron metabolism and is essential for collagen formation, which is vital for skin health, blood vessel integrity, and strong connective tissues. It also plays a role in maintaining healthy immune function and supports neurological health.
Iodine: 150 mcg
- Iodine is critical for the synthesis of thyroid hormones, which regulate metabolism and are essential for normal growth and development. Adequate iodine intake is important, especially for women contemplating pregnancy, as it impacts fetal development.
Selenium: 55 – 75 mcg
- An essential trace mineral with antioxidant properties, selenium helps protect cells from oxidative stress and plays a role in thyroid function and immune response. It supports reproductive health as well and is important for overall wellness.
Fluorine: 3.2 mg
- Fluoride is significant for dental health, helping to prevent cavities and promoting the maintenance of strong teeth. It supports the development of dental enamel and is important during this stage of life.
Manganese: 1.8 – 3 mg
- Manganese is involved in various metabolic processes, including the formation of connective tissues, bones, and sex hormones. It also plays a role in the antioxidant defense system, aiding in reducing inflammation and protecting against oxidative stress.
Molybdenum: 65 mcg
- Though required in trace amounts, molybdenum is important for enzymatic processes that help the body metabolize certain amino acids and drugs. It assists in the detoxification processes within the body, contributing to overall health.

Ensuring adequate intake of these dietary minerals is vital for women aged 18 to 24 to support their health, physical activity, and reproductive functions, while also promoting lifelong wellness.

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;