Chloride Requirements and Dietary Sources
Updated July 07, 2014.
Chloride is a major mineral that works with sodium and potassium to keep your body fluid levels balanced. It works by maintaining the fluid volume outside of the cells. Chloride is also necessary for cells in the lining of your stomach to make hydrochloric acid, which is a component of your digestive juices.
It's easy to find chloride in foods, so deficiency is rare. Table salt and sea salt are both 40 percent chloride by volume so you'll consume chloride every time you add salt to your foods or when you eat foods that are made with salt.
Salt substitutes often use chloride too -- it's just the sodium that's replaced in products such as potassium chloride. That's because sodium has been linked to high blood pressure and other cardiovascular diseases in some people.
Many vegetables such as celery, tomatoes, lettuce and seaweeds are good sources of chloride as well.
The Institute of Medicine of the National Academies determines the adequate intake for chloride based on age. The recommendation doesn't change for women who are pregnant or breastfeeding.
These AIs is the amount believed to cover the needs of all individuals at each age group, but if you have any health conditions, you can speak to your health care provider about your dietary and nutritional needs.
Dietary Reference Intakes
1 to 3 years: 1.5 grams per day
4 to 8 years: 1.9 grams per day
9 to 50 years: 2.3 grams per day
51 to 70 years: 2.0 grams per day
71+ years: 1.8 grams per day
Women who are pregnant or breastfeeding: 2.3 grams per day
Chloride deficiency can occur when your body loses too much fluid through heavy sweating, vomiting or diarrhea.
Certain medications called diuretics cause your body to lose fluid so they can potentially cause a chloride deficiency as well.
Getting too much chloride can increase your blood pressure. People with congestive heart disease need to be even more careful because it can cause a build up of fluid. According to the Institute of Medicine, the tolerable upper intake for chloride is 3.6 grams per day for adults. The tolerable upper limit is the maximum level of daily intake that's known to not cause any adverse effects.
There's no reason to take chloride as a dietary supplement, the foods you eat are more than sufficient.
Also Known As:potassium chloride, sodium chloride
More About Major Minerals
These are the minerals your body needs in the largest amounts. They're important for a number of reasons including body fluid levels, bone health, normal nerve and muscle function, and in some cases are needed for biochemical reactions to occur.
Sources:
American Heart Association. "Sodium and Salt." Accessed July 7, 2014. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sodium-and-Salt_UCM_303290_Article.jsp.
Institute of Medicine of the National Academies. "Dietary Reference Intakes: Electrolytes and Water." Accessed July 7, 2014. http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.pdf.
Medline Plus Medical Encyclopedia. "Chloride in diet." Accessed July 15, 2009. http://www.nlm.nih.gov/medlineplus/ency/article/002417.htm.
Otten JJ, Hellwig JP, Meyers LD. "Dietary Reference Intakes: The Essential Guide to Nutrient Requirements." Institute of Medicine, 2006.
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