Chloride is one of the most important electrolytes that carry an electric charge when they are dissolved in a liquid such as blood. Like sodium and potassium, it creates specific channels in the membranes of our cells which controls the amount of fluid and the composition and type of compounds and nutrients that get in and out of cells. It also helps regulate nerve and muscle function and maintain proper blood volume, blood pressure, and pH of your body fluids.
This essential mineral is needed to help red blood cells exchange oxygen and carbon dioxide in the lungs and other parts of the body. Finally, chloride aids in food digestion by promoting the production and release of hydrochloric acid in the stomach, which helps in the breakdown, digestion, and absorption of nutrients.
The majority of the chloride in your body comes from the salt (sodium chloride) you consume. When you digest food, your intestines absorb chloride, and excess chloride leaves your body through your urine.
Chloride Sources
As sodium chloride, chloride can be found in table salt or sea salt. It can also be present in various fresh foods such as fish, meat, egg, seaweed, rye, tomatoes, olives, and leafy vegetables such as lettuce and celery.
Chloride Recommended Intakes
The amount of chloride you need each day depends on your age, but it is recommended that adults get 2 grams per day. Pregnant and lactating females need a slightly higher chloride intake of 2.3 grams per day.
Recommended Dietary Allowances (RDAs) For Chloride
| Age | Male | Female |
| 0–6 months | 0.18 grams | 0.18 grams |
| 7–12 months | 0.57 grams | 0.57 grams |
| 1–3 years | 1.5 grams | 1.5 grams |
| 4–8 years | 1.9 grams | 1.9 grams |
| 9–50 years | 2.3 grams | 2.3 grams |
| 51–70 years | 2 grams | 2 grams |
| 71+ years | 1.8 grams | 1.8 grams |
Chloride Deficiency
Chloride deficiency, also known as hypochloremia, occurs when your body loses too much fluid due to nausea, vomiting, excessive sweating, medications, or pre-existing conditions. Certain drugs called diuretics cause your body to lose fluid. In mild cases, replenishing the chloride in your body can treat hypochloremia.
Chloride Toxicity
Consuming too much chloride increases your risk of developing high blood pressure, which can lead to other health problems such as cardiovascular and kidney disease. People with congestive heart disease should be extra cautious because it can cause fluid buildup. For adults, the tolerable upper intake for chloride is 3.6 grams per day. The tolerable upper limit is the highest level of daily intake that has not been shown to cause any adverse effects.
According to the World Cancer Research Fund and the American Institute for Cancer Research, a higher intake of salt, sodium, or salty meals has been related to an increase in stomach cancer.
