Chloride

Part of salt used in food and cooking, chloride is highly available in developed counties while playing a critical part in digestion and fluid regulation.

Chloride benefits

The main benefit chloride offers is the role it plays in bodily fluid regulation. It is also an integral part of the digestive fluids located in the stomach. Too much chloride can be detrimental to one's healthy, see "Chloride side effects" below for more information.

Sources of chloride

Chloride is commonly found in table salt or sea salt (sodium chloride). Other foods that contain measurable chloride amounts are: seaweed, rye, tomatoes, lettuce, celery, and olives. Due to the high usage of salt in cooking and food preparation, most people in developed countries generally consume more chloride that the body requires to properly function.

Recommended amounts

Set forth by The Food and Nutrition Board at the Institute of Medicine, the recommended intakes for individuals (Adequate Intakes) for chloride are below (some individuals may be placed on a plan that requires lower or higher than normal amounts to manage a specific issue they may be experiencing).

Table 1: Recommended Daily Intakes for chloride1
Age Amount
0-6 months 0.18g/day
7-12 months 0.57g/day
1-3 years 1.5g/day
4-8 years 1.9g/day
9-13 years 2.3g/day
14-50 years 2.3g/day
51-70 years 2.0g/day
71+ years 1.8g/day

Chloride side effects

Too little or two much chloride can cause severe side effects. When an individual is experiencing a shortage of chloride (sometimes a result of sweating, vomiting, or diarrhea), they may feel tired, weak, or fatigued.

An excessive amount of chloride can increase blood pressure and/or cause a buildup of fluid in individuals that have congestive heart failure, cirrhosis, or kidney disease.

Sources:
1Chloride in diet - http://www.nlm.nih.gov/medlineplus/ency/article/002417.htm

Chloride in diet - All Information - http://www.umm.edu/ency/article/002417all.htm

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