Dietary Minerals Staying mission ready relies on fueling your body with a variety of nutrient-dense foods. These foods contain essential nutrients like minerals that support health and performance. Your body needs dietary minerals to function properly. There are seven common minerals to prioritize in your eating plan. Major minerals, also known as macrominerals, are recommended in amounts of at least 100 milligrams (mg) per day. Trace minerals are recommended in amounts of less than 100 mg per day. Major Minerals Calcium Magnesium Phosphorous Potassium Sodium Trace Minerals Iron Zinc CalciumCalcium promotes strong bones and teeth, allows your muscles to move and contributes to more effective blood flow throughout your body. It also plays a role in hormone release and nerve health, which helps your brain and body communicate. What’s the Daily Recommended Amount of Calcium? Everyone between 19 and 50 years old:1000 mg/day Given the physical demands of your job duties, Warfighters are at higher risk of overuse injuries linked to bone health. Consuming enough calcium helps strengthen your bones and prevent stress fractures during intense training periods. If you consistently struggle to reach your calcium target, talk to your health care team about supplementation. It may also be helpful to consider your Vitamin D intake, since it allows your body to absorb calcium more efficiently. Dietary Sources of Calcium Dairy products (e.g., milk, cheese, yogurt) Beans, peas and lentils Brocoli Salmon MagnesiumMagnesium supports nerve and muscle function, a steady heartbeat and strong bones. It also contributes to a healthy immune system and helps control blood glucose levels. What’s the Daily Recommended Amount of Magnesium? Men between 19 and 30 years old:400 mg/day Men above 30 years old:420 mg/day Women between 19 and 30 years old:310 mg/day Women above 30 years old:320 mg/day Adequate levels of magnesium are linked to improved muscular performance and recovery. For Warfighters, this translates to a higher operational capacity. It also helps regulate glucose levels, which may reduce brain fog and the risk of Type 2 Diabetes. Magnesium supplements can even play a role in preventing and treating hearing loss, a common condition related to military service. Talk to your health care team if you have trouble meeting the recommended magnesium target for your age and sex. Dietary Sources of Magnesium Dark green, leafy vegetables Fruits (e.g., bananas, avocados) Whole grains like brown rice Nuts and seeds PhosphorusPhosphorus contributes to the formation of your bones and teeth and supports normal functioning of your kidneys, muscles and nerves. It also helps your body use and store the energy you get from food. What’s the Daily Recommended Amount of Phosphorus? Everyone 19 years and above:700 mg/day During intense activity, your body relies on phosphorus for muscle contraction and energy production. This means it can contribute to improved performance and reduced fatigue during military operations. Yet, consuming too much may actually hinder your readiness. Excess phosphorus can reduce muscle growth and repair, compromising your strength and endurance. Consult your health care team if you have questions or concerns about your phosphorus intake. Dietary Sources of Phosphorus Protein foods (e.g., meat, fish, poultry, eggs) Dairy products like milk and cheese Fruits and vegetables Some processed foods PotassiumPotassium is required for normal cell activity, which supports healthy kidney, muscle and nerve function. It also supports heart health and can help lower blood pressure. What’s the Daily Recommended Amount of Potassium? Men 19 years and above:3400 mg/day Women 19 years and above:2600 mg/day Your body needs potassium to perform at a high intensity, such as while executing a training exercise or lifting heavy items. It contributes to strong bones and optimal muscle function, reducing your risk of fatigue and injury. Potassium also promotes electrolyte balance, helping you stay hydrated. If you’re working in high temperatures, you may need extra potassium to sustain your operational performance. Talk to your health care team if you have signs of inadequate intake or concerns related to mission requirements. Dietary Sources of Potassium Fruits (e.g., dried apricots, raisins, bananas) Vegetables (e.g., squash, potatoes, spinach) Soybeans, lentils and nuts Meats, poultry and fish Milk and yogurt SodiumSodium supports fluid balance in your body. It’s also essential for your muscles and nerves to function properly and helps control blood pressure. What’s the Daily Recommended Amount of Sodium? Everyone:1500 mg/day Sodium is an electrolyte that is essential for hydration, especially in hot or humid environments. If you’re required to work in extreme temperatures, it can help you retain nutrients and stay hydrated. However, consuming too much sodium leads to high blood pressure and increase your risk of heart disease and stroke. Talk to your health care team if you’re struggling to stay below the recommended limit and need help reducing your intake. Dietary Sources of Sodium Milk Various salts and sauces Canned vegetables and soup Processed meats and baked goods IronIron helps transport oxygen throughout your body. It also supports healthy muscles, normal organ function and hormone production. What’s the Daily Recommended Amount of Iron? Men between 19-50 years old:8 mg/day Women between 19-50 years old:18 mg/day In order to perform at your best physically and mentally, you need iron. It allows you to sustain physical activity, which is necessary for certain job duties. Iron also contributes to brain function and plays a role in your mood. Women Warfighters are at higher risk of low iron, which may lead to fatigue, shortness of breath and trouble concentrating. Talk to your health care team about supplements if you have any of these symptoms or concerns about your iron intake. Dietary Sources of Iron Lean meats, seafood and poultry Fortified breakfast cereals and breads Lentils, beans and peas Spinach ZincZinc allows your body to make necessary DNA and proteins. It also supports a healthy immune system, wound healing and your sense of taste. What’s the Daily Recommended Amount of Zinc? Men 19 years and above:11 mg/day Women 19 years and above:8 mg/day When you’re physically active, zinc allows your muscles to use oxygen effectively. This supports optimal force and power while performing intense operational movements. Without enough zinc, your muscle growth and metabolism can be impacted. You may also have trouble regulating your body temperature and be more likely to get sick. Talk to your health care team if you have concerns about meeting your recommended intake goal. Dietary Sources of Zinc Seafood (e.g., oysters, crab, lobster) Meats, fish and poultry Eggs and dairy products Whole grains, legumes and nuts Additional ResourcesMedline Plus - “Minerals”National Academy of Sports Medicine - “Top 9 Minerals for Staying Healthy, Strong and Fit”ReferencesFallowfield JL et al - “Nutrition as a military capability to deliver human advantage: more people, more ready, more of the time”Gaffney-Stomberg E et al - “Calcium and vitamin D supplementation and bone health in Marine recruits: Effect of season”Harvard T.H. Chan School of Public Health - “Vitamins and Minerals”Hoedebecke K & Brink W - “Military-specific application of nutritional supplements: a brief overview”Human Kinetics - “The role of zinc in athletic performance”Human Performance Resources by CHAMP - “11 Mission Nutrition for Combat Effectiveness”Jahan N et al - “Involvement of Phosphate and the Consequences of Its High Consumption in Energy Metabolism and Muscle Functions”Medline Plus - “Iron”Medline Plus - “Magnesium in diet”Medline Plus - “Phosphorus in diet”Medline Plus - “Sodium in diet”National Institutes of Health - “Calcium”National Institutes of Health - “Potassium”National Institutes of Health - “Zinc”Oklahoma State University - “Minerals and the Body”U.S. Department of Agriculture - “Dietary Guidelines for Americans 2020-2025”Zhang Y et al - “Can Magnesium Enhance Exercise Performance?”
