Calcium

Function: Calcium is present in the body in greater amounts that any other mineral. Calcium builds strong bones in both length and density and is vital to the formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly concentrated in the bones and teeth. Small amounts of calcium circulate in the bloodstream and help with muscle and heart contractions, nerve functions, and blood clotting. 

Deficiencies: For children, a lack of calcium can interfere with growth and keep them from reaching their potential adult height. Throughout life, a lack of calcium can weaken bone density and result in osteoporosis or brittle bone disease. 

Excesses: Extremely large amounts of calcium over a long period of time can result in calcium deposits in soft organs, kidney stone development, or poor kidney functioning. The Tolerable Upper Intake Level is 2,500 milligrams daily. 

Amount Needed:

The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily for those over age 51. 

Food Sources:

The best sources of calcium include milk and milk products such as cheese and yogurt. Good sources include green leafy vegetables, canned sardines and salmon with the bones, calcium-fortified juices. Fair sources include legumes, shellfish, almonds, calcium-fortified soy milk, tofu made with calcium sulfate, and soybeans.

Phosphorus 

Function: Phosphorus is a major component of bones and teeth, second only to calcium. It helps to regulate energy metabolism and generate energy in every cell through enzyme activity. 

Deficiencies: It is widely distributed in foods, so a deficiency is rare. 

Excesses: Too much phosphorus in relationship to calcium can lower the level of calcium in the blood and result in bone loss. The Tolerable Upper Intake Level is 4,000 milligrams for adults from ages 19-70, and 3,000 milligrams for age 71 and above.

Amount Needed :

The recommended intake of phosphorus is 700 milligrams daily for both adult males and females. 

Food Sources:

The best sources of phosphorus include meat, fish, poultry, and eggs. Good sources are milk, cheese, and dairy products. Whole-grain foods and legumes are fair sources. 

Magnesium

Function: Magnesium is an essential part of more than 300 enzyme in the body. These enzymes are body chemicals that help to regulate body functions, produce energy, make protein and contract muscles. Magnesium is found in all body tissues, but principally in the bones. 

Deficiencies: Deficiency is not generally a problem except in alcoholics, some post surgery patients, and in rare diseases when the body does not absorb magnesium properly. Symptoms can include weakness, nausea, irregular heartbeat, and mental confusion. 

Excesses: An excess intake can cause diarrhea and nervous system disturbances. The Tolerable Upper Intake Level for magnesium represents an intake in a pharmacological or supplement form ONLY. This does not include intake from food and water. This amount has been set at 350 milligrams for both adult males and females. 

Amount Needed :

The recommended intake for adult males, age 19-30 is 400 milligrams daily, and 420 milligrams for age 31 and above. The recommended intake for adult females, age 19-30 is 310 milligrams daily, and 320 milligrams for age 31 and above.

Food Sources: