You may have heard of electrolytes and their role in maintaining hydration and health. One of the most important of these electrically charged minerals is chloride.
Chloride is a mineral found naturally in many foods, but the main dietary source is sodium chloride, known as table salt.
Chloride has an electrical charge, so it is classified as a electrolyte, along with sodium and I call.
It helps regulate the amount of fluid and the types of nutrients that move in and out of cells. He also:
- maintains the correct pH level
- stimulates stomach acid needed for digestion
- stimulates the functioning of nerve and muscle cells
- facilitates the flow of oxygen and carbon dioxide in cells
Chloride is absorbed in the small intestine and remains in body fluids and blood. Any excess is excreted in the urine. Chloride usually binds to sodium, so its level in the blood usually matches that of sodium.
Recommended amount of chloride
When there is a lack of evidence to establish a recommended daily allowance (RDA), then sufficient doses are determined that truly ensure the sufficiency of the substance.
Recommended rate of chloride:
| Age | Daily amount |
| For people aged 14-50 and pregnant or lactating women | 2.3 grams per day |
| For people aged 51-70 | 2 grams per day |
| For people aged 71+ | 1.8 grams per day |
Sources of chloride
Chloride is found naturally in small amounts in meat and seafood, but the main source in the daily diet is sodium chloride, or table salt. It is also widely used as an additive and preservative in processed foods.
Chloride is:
- Table salt, sea salt…
- In seaweed
- In shrimp
- In processed foods
- In soy, ketchup sauces
Lack of chloride
Chloride deficiency is very rare where the average daily diet contains so much sodium. Most foods that contain sodium will also provide chloride. A lack of chloride in the body is usually associated with a decrease in the amount of sodium in the body.
Most often, we lose when we remove too much fluid from the body, such as long-term diarrhea, vomiting or excessive sweating. Diuretics, which remove fluid through the kidneys, can also cause decreased chloride levels.
In cases of a sudden, very high rise in blood glucose, such as in people with diabetes, the kidneys will flush more sodium and water out of the body, reducing chloride levels.
Too much chloride
Toxicity is rare in healthy people. Too much chloride in the blood, called hyperchloremia, can be caused by severe dehydration, diarrhea, or metabolic disorders where the blood becomes too acidic (for example, in kidney disease).
A daily diet high in salt can lead to excessive sodium chloride intake, which is associated with increased blood pressure.
Symptoms of overdose:
- Muscle weakness
- High blood pressure
- Fatigue
