Having a diet rich in variety can certainly increase your chances of meeting your nutritional needs. After all, nature mostly provides all that we need, right? Well, not quite. We’ve learned that food isn’t as nutritious as it was generations ago, making supplementation feel almost inevitable. But what about a restrictive diet—one that cuts out entire food groups like fruits and vegetables? The carnivore diet, which focuses exclusively on animal products, can provide ample nutrition, but ensuring you get all your essential minerals on a carnivore diet requires some careful planning. This guide explores how to meet your mineral needs on a carnivore diet, highlighting which minerals are naturally abundant and which ones may require special attention or supplementation.
See Also: The Carnivore Diet: A Complete Run-Down
Carnivore Diet Essential Minerals That Are Adequately Met
1. Sodium
- Why It’s Important: Sodium is one of the most critical carnivore diet essential minerals for fluid balance, nerve transmission, and muscle function.
- Carnivore Sources: Sodium is easily met on a carnivore diet, especially if you add salt to your meals or consume processed meats like bacon and cured meats. Most people on this diet consume enough, if not more, sodium than required.
- Recommended Daily Intake: 2,300 mg (standard); 4,000-5,000 mg (upwards of 4,500-7,000mg on a carnivore diet) for those on a carnivore or low-carb diet due to increased sodium loss.
See Related: Mastering Your Salt Intake on the Carnivore Diet: A Complete Guide
2. Phosphorus
- Why It’s Important: Phosphorus is essential for bone health, energy production, and DNA synthesis.
- Carnivore Sources: Phosphorus is abundant in animal products like meat, fish, and eggs, making it easy to meet or exceed daily requirements on a carnivore diet.
- Recommended Daily Intake: 700 mg.
3. Zinc
- Why It’s Important: Zinc supports immune function, wound healing, and DNA synthesis.
- Carnivore Sources: Red meat, pork, and shellfish are rich in zinc, often providing more than the daily requirement.
- Recommended Daily Intake: 11 mg for men, 8 mg for women.
4. Iron
- Why It’s Important: Iron is essential for oxygen transport in the blood and energy production.
- Carnivore Sources: Red meat and organ meats, particularly liver, are excellent sources of highly bioavailable heme iron.
- Recommended Daily Intake: 18 mg for women, 8 mg for men.
Carnivore Diet Essential Minerals That May Fall Short
1. Potassium
- Why It’s Important: Potassium is vital for heart function, muscle contraction, and fluid balance.
- Challenges on Carnivore: While animal foods contain potassium, reaching the recommended 4,700 mg per day can be challenging on a carnivore diet.
- Strategies to Meet Requirements:
- Eat Potassium-Rich Meats: Include more pork (370 mg per 3 oz) and salmon (320 mg per 3 oz) in your diet.
- Organ Meats: Liver and kidney offer additional potassium.
- Potassium Supplements: Consider potassium chloride supplements like NoSalt, providing about 640 mg of potassium per 1/4 teaspoon.
- Strategies to Meet Requirements:
- Recommended Daily Intake: 4,700 mg.
See Related: Top 8 Meat Sources of Potassium on a Carnivore Diet
Note:
The information in this article references both current and older guidelines for essential mineral intake. For potassium, older guidelines recommended a daily intake of 4,700 mg based on studies aiming to reduce the risk of chronic diseases such as high blood pressure and kidney stones. However, more recent guidelines from the National Institutes of Health (NIH) suggest a daily intake of 2,600 mg for women and 3,400 mg for men as the minimum requirement for maintaining basic health.
Sources
Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate | The National Academies Press, Dietary Supplement Fact Sheets (nih.gov)
2. Magnesium
- Why It’s Important: Magnesium supports muscle and nerve function, energy production, and bone health.
- Challenges on Carnivore: Magnesium can be difficult to obtain in sufficient quantities (320-420 mg) from a carnivore diet alone.
- Strategies to Meet Requirements:
- Consume Fatty Fish: Include mackerel (82 mg per 3 oz) and salmon (26 mg per 3 oz).
- Organ Meats: Liver and heart provide some magnesium.
- Magnesium Supplements: Consider supplements like magnesium glycinate or magnesium citrate, known for their high absorption rates.
- Strategies to Meet Requirements:
- Recommended Daily Intake: 420 mg for men, 320 mg for women.
3. Calcium
- Why It’s Important: Calcium is necessary for bone health, muscle function, and nerve transmission.
- Challenges on Carnivore: Without dairy or bone-in fish, meeting the 1,000 mg daily requirement can be difficult.
- Strategies to Meet Requirements:
- Incorporate Bone-In Fish: Sardines (325 mg per 3 oz) and canned salmon with bones (180 mg per 3 oz) are excellent sources.
- Dairy Products: If your diet allows, cheese and butter can significantly contribute to calcium intake.
- Calcium Supplements: Consider calcium citrate or calcium carbonate if you’re not getting enough from your diet.
- Strategies to Meet Requirements:
- Recommended Daily Intake: 1,000 mg.
Final Takeaway
The carnivore diet can provide sufficient amounts of certain minerals like sodium, phosphorus, zinc, and iron, often exceeding the daily recommended values. However, carnivore diet essential minerals like potassium, magnesium, and calcium may require additional attention. By carefully selecting specific animal foods, incorporating organ meats, and considering supplementation, you can successfully meet your daily mineral needs on a carnivore diet.
Balancing your intake of these carnivore diet essential minerals ensures that you maintain balanced health while following a carnivore diet. Regular monitoring and adjustments based on your specific needs and health status are key to long-term success.
Sources
Calcium and calcium supplements: Achieving the right balance – Mayo Clinic, Dietary Supplement Fact Sheets (nih.gov)
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