Contents
What are macronutrients
Macronutrients are inorganic substances that are found in our body in large quantities. Compare: the human body contains about a kilogram of calcium (this is a macroelement), and zinc (it belongs to microelements) – 2-3 grams, iodine (a trace element) – 20-50 milligrams at all, and chlorine (macroelement) – 60 grams.
List of macronutrients in the human body
Macronutrients include oxygen, carbon, hydrogen, nitrogen, calcium, phosphorus, potassium, sodium, sulfur, chlorine, and magnesium. Oxygen is by far the most significant. It is part of the water, which makes up about 60% of the human body. The presence of carbon is also noticeable – it makes up 2/3 of the mass of muscles and a third of the mass of bone tissue.
Importance of macronutrients
It is convenient to divide chemical elements by quantitative characteristics, but it is not clear what role each element plays. Which one is more important? Therefore, scientists have developed another classification that will answer this question. According to this classification, all microelements were divided into 3 groups:
- vital (calcium, iron, phosphorus, potassium, copper, cobalt, chlorine, sodium, zinc, manganese, molybdenum, iodine, selenium, sulfur, magnesium);
- conditionally necessary (fluorine, silicon, titanium, vanadium, chromium, nickel, arsenic, etc.);
- elements with a little-studied role (lithium, beryllium, boron, mercury, lead, bismuth, etc.)
As you can see, macronutrients are vital.
Daily dose of macronutrients
The daily physiological need for macronutrients is different for people of different ages.*.
| Macro element | Adults | Children |
| Calcium | 100 mg | From 400 to 1200 mg |
| Phosphorus | 700 mg | From 300 to 900 mg |
| Magnesium | 420 mg | From 55 to 400 mg |
| potassium | 3500 mg | From 1000 to 3200 mg |
| Sodium | 1300 mg | From 200 to 1300 mg |
| Chloride | 2300 mg | From 300 to 2300 mg |
* Methodological recommendations “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation” (approved by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare on July 22, 2021)
How to identify a macronutrient deficiency
Diagnosis of macronutrient deficiencies is carried out in the laboratory. Some can be determined in the blood serum, some in the urine, and sometimes hair is needed for analysis. An iron deficiency can be a signal that our body’s cells are not getting enough oxygen. After all, iron is an element of hemoglobin that carries oxygen to the cells of our body. There is a “home” test for iron deficiency. But it will work only in case of good stomach acidity. If your urine turns pink after eating beets, you most likely have an iron deficiency. It is necessary to pass a complete blood count and ferritin to determine the next steps.
By the way, if some elements in the diet are not enough, then the body increases the ability to absorb the missing minerals. This is great, but it happens that instead of deficient minerals, toxic ones are also absorbed, since they have the same absorption paths. For example, with a lack of iron, there will be increased absorption of lead, which is toxic in large quantities.
Popular questions and answers
What is the danger of a lack of macronutrients?
Phosphorus. Deficiency leads to anorexia, osteoporosis, anemia, muscle weakness, joint pain.
Magnesium. With its shortage, the risk of developing hypertension, heart disease, and mental disorders increases.
Potassium. Deficiency increases the risk of stroke and other cardiovascular diseases.
Chlorine. Its lack is fraught with gastritis with low acidity.
Oxygen. Its deficiency causes muscle pain, weakness, fatigue, deterioration of brain activity, dizziness.
Sulfur. With its shortage, hair becomes dry, the stomach hurts, and constipation occurs.
Minerals enter the human body through food. Most of them are in whole, unrefined foods. Therefore, it is so important to eat right and varied. But, unfortunately, more and more often there is a deficiency of micro- and macroelements. And there is an explanation for this. Plants get minerals from the soil. But in our time, the pH value of the soil is shifting to the acid side, which makes it difficult for plants to absorb trace elements.
Another negative factor affecting the balance of minerals is the low acidity of the stomach, which also occurs after long-term medication. An acidic environment is necessary for the assimilation of a number of essential elements. Therefore, it is imperative to know your stomach acidity and adjust if it is insufficient.