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

Recommended Daily Intake of Dietary Minerals for Women Aged 25-50

During the ages of 25 to 50, women experience various life stages, including career development, motherhood, and potentially pre-menopause. Meeting their nutritional needs is essential for maintaining good health, supporting reproductive health, and managing stress. Below are the recommended daily intake levels for essential dietary minerals for women in this age group:

Potassium: 3500 – 4700 mg
- Potassium is crucial for regulating fluid balance, maintaining proper muscle function, and keeping heart health in check. This mineral also helps lower blood pressure, which is increasingly important as cardiovascular risk factors rise with age. Good sources of potassium include bananas, oranges, spinach, and sweet potatoes.
Calcium: 950 – 1000 mg
- Adequate calcium intake is vital for maintaining strong bones and preventing osteoporosis, a condition that women become more susceptible to as they age. Calcium also plays a role in muscle function, nerve signaling, and hormone secretion. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.
Phosphorus: 520 – 700 mg
- Phosphorus works closely with calcium to promote bone health and is essential for energy production. It is a key component of DNA, RNA, and ATP. Many foods, including meat, fish, dairy, nuts, and legumes, provide phosphorus, making it widely available in a balanced diet.
Magnesium: 300 – 320 mg
- This mineral is important for bone health, muscle function, and nerve function, in addition to contributing to protein synthesis and energy production. Magnesium also helps regulate blood sugar levels and blood pressure. Foods rich in magnesium include nuts, whole grains, green leafy vegetables, and legumes.
Iron: 15 – 18 mg
- Iron is essential for the production of hemoglobin, which carries oxygen in the blood. While iron needs may decrease after menstruation, many women still require sufficient iron intake to prevent deficiency, especially if they experience heavy periods. Good sources include red meat, poultry, beans, lentils, and fortified cereals.
Zinc: 8 – 9.7 mg
- Zinc is critical for immune function, DNA synthesis, and cellular repair. It also plays a role in hormone regulation and skin health, making it important for overall wellness. Oysters are particularly rich in zinc, and other good sources include meat, dairy, beans, and nuts.
Copper: 900 mcg
- Copper is vital for iron metabolism, collagen synthesis, and maintaining healthy blood vessels and nerves. It also has antioxidant properties that help protect cells from damage. Sources of copper include shellfish, nuts, seeds, whole grains, and dark chocolate.
Iodine: 150 mcg
- Iodine is essential for the synthesis of thyroid hormones, which regulate metabolism and support growth and development. Adequate iodine intake is crucial for women, particularly those who are pregnant or breastfeeding. Iodized salt, dairy, seafood, and certain grains are good sources.
Selenium: 55 – 75 mcg
- Selenium is an important antioxidant that helps protect the body from oxidative stress. It also supports immune function and thyroid health. Brazil nuts are especially rich in selenium, and other sources include seafood, meats, and grains.
Fluorine: 3.2 mg
- Fluoride is important for maintaining dental health by strengthening tooth enamel and preventing cavities. It also plays a role in bone health. While fluoride naturally occurs in some foods and water, it can also be found in toothpaste and dental treatments.
Manganese: 1.8 – 3 mg
- Manganese is involved in bone formation, metabolism, and antioxidant defense. This mineral helps protect against oxidative stress and may play a role in regulating blood sugar levels. Sources of manganese include whole grains, nuts, leafy vegetables, and tea.
Molybdenum: 65 mcg
- Although needed in trace amounts, molybdenum is essential for certain enzymatic reactions, including those that metabolize sulfur-containing amino acids and drugs. This mineral is found in legumes, grains, and nuts.

For women aged 25 to 50, ensuring adequate intake of these dietary minerals is crucial for promoting health, supporting bodily functions, and preparing for life’s various transitions, including motherhood and the onset of menopause. A balanced diet rich in whole foods can help meet these nutritional needs effectively.

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;