Dante Carrillo
The carnivore diet is a restrictive diet that consists of animal products and eliminates plant-based foods. While animal foods are nutrient-dense, they may not provide all the essential vitamins and minerals the body needs. For example, the diet may lack vitamin C, vitamin K2, vitamin D, fibre, calcium, potassium, magnesium, and omega-3 fatty acids. As a result, some people on the carnivore diet may choose to take supplements to ensure they are getting all their required nutrients. However, others claim that a well-formulated carnivore diet provides more than enough nutrients and that supplements are unnecessary. Ultimately, the decision to take supplements on the carnivore diet depends on individual needs and preferences.
Do I need supplements on a carnivore diet?
| Characteristics | Values |
|---|---|
| Electrolytes | Sodium, potassium, and magnesium are critical electrolytes that can be lacking in a low-carb carnivore diet. |
| Vitamins | Vitamin C, Vitamin D, Vitamin K2, and Omega-3s may be insufficient in a carnivore diet. |
| Fiber | The exclusion of plant-based foods in the carnivore diet can result in a lack of fiber, leading to constipation and gut health issues. |
| Calcium | Vitamin K2 and Vitamin D are essential for calcium absorption and bone health. |
| Probiotics | The absence of plant-based foods may impact gut health, and probiotics can be beneficial in maintaining a healthy gut microbiome. |
| Magnesium | Magnesium is an essential electrolyte and plays numerous roles in the body, but it may be insufficient in a carnivore diet, especially for active individuals. |
| Organ Meats | Adding organ meats like liver to the diet can provide additional nutrients, but care should be taken to avoid vitamin A toxicity. |
| Individual Variation | The need for supplements may vary depending on individual factors such as physical activity levels, dietary composition, and personal goals. |
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What You'll Learn
Electrolytes
When transitioning to a carnivore diet, the body undergoes significant metabolic changes, initially increasing the need for electrolytes. This is because a lower intake of carbohydrates can lead to decreased insulin levels, causing the kidneys to excrete excess water and electrolytes. As the body adapts to using fat instead of carbohydrates for energy, this heightened demand for electrolytes diminishes, and the kidneys become more efficient at retaining essential electrolytes.
To ensure adequate electrolyte intake on a carnivore diet, it is recommended to consume plenty of meat and bone broth, as well as use high-quality salts. Meat sources of electrolytes include beef, mackerel, salmon, bacon, and organ meats. Bone broth, in particular, is rich in minerals and electrolytes, making it a wonderful natural hydrator. It is also a good source of collagen and amino acids, supporting gut health, skin health, and joint health.
If you are struggling to get enough electrolytes from food, supplementation may be necessary. The specific form of electrolytes matters, as some forms are more bioavailable than others. For example, magnesium glycinate or potassium citrate tend to be more bioavailable than magnesium chloride or potassium gluconate. Electrolyte supplements can come in various forms, such as powders, tablets, liquids, or oils, each with its own pros and cons. It is important to choose supplements that are free from sugar and artificial flavours, as these can be harmful and inflammatory.
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Vitamin D
Foods such as fish, eggs, and cheese contain a small amount of vitamin D, but it may not be enough to keep your body running smoothly. One source suggests that the carnivore diet is about as high in vitamin D as it gets, and the rest should come from the sun. However, this may not be feasible for everyone, as some people may have heat sensitivity or spend little time outdoors.
In addition to vitamin D, other supplements that may be beneficial on the carnivore diet include omega-3 fatty acids, magnesium, zinc, probiotics, and vitamins C, K2, and B12. It is important to note that the carnivore diet may not be a complete diet, and there is a risk of developing deficiencies over time.
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Vitamin K2
The carnivore diet is a restrictive way of eating that focuses on animal products and eliminates plant-based foods. While animal products provide a wide range of essential nutrients, some worry that this diet may lead to deficiencies in vitamins and minerals commonly found in plant foods, such as vitamin C, certain forms of vitamin E, calcium, potassium, magnesium, and fibre.
- Egg yolks
- Cheese, especially full-fat varieties
- Natto (fermented soybeans)
- Liver and liver pate
- Dark chicken meat
- Pork sausage
- Beef
- Butter and dairy
- Shellfish
While the carnivore diet can provide vitamin K2, some may choose to take a supplement to ensure adequate intake. Vitamin K2 works in partnership with vitamin D, and a combined supplement can help regulate calcium in the body, supporting bone and cardiovascular health. This can be especially beneficial during the transition to the carnivore diet, which may be a shock to the digestive system due to the absence of fibre.
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Probiotics
The carnivore diet, which consists of only animal products, raises questions about the necessity and efficacy of probiotics. The diet's high intake of protein and fat alters the gut environment, potentially reducing the need for supplemental probiotics. Proponents of the carnivore diet argue that the diet itself may reduce inflammation and mitigate issues like bacteria overgrowth by removing fermentable fibers and carbohydrates, thereby impacting the gut's need for supplementary probiotics.
Some people on a carnivore diet choose to integrate probiotics to maintain a balanced gut microbiome and report positive outcomes. However, others have reported that probiotics did not help with diarrhea and may have made it worse. Additionally, a review of seven random control trials found no evidence that probiotics benefit the intestinal microbiota of healthy people.
It is important to note that gut health is highly individual, and what works for one person may not work for another. While the carnivore diet may offer short-term benefits for some, it is important to consider its potential long-term effects on gut health. A diverse diet rich in both animal and plant-based foods can provide the nutrients needed for a healthy gut and overall well-being.
In summary, the decision to take probiotics while on a carnivore diet should be made on a case-by-case basis, with consideration given to one's gut health and any potential nutritional gaps.
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Magnesium
The recommended daily intake of magnesium for adults is around 310-420 mg, but needs can vary based on factors like stress, activity level, caffeine intake, alcohol consumption, and sweating. A 100-gram serving of beef liver contains about 14-18 mg of magnesium, while a 100-gram serving of Chinook salmon provides 122 mg. Steak also contains magnesium, with a 1-pound steak providing approximately 100 mg.
Since the carnivore diet is typically based on animal products and excludes plant-based foods, it may be challenging to obtain sufficient magnesium from diet alone. As a result, some people on the carnivore diet may benefit from magnesium supplementation to meet their daily recommended intake and prevent deficiency. Magnesium glycinate is a recommended supplement due to its high absorption rate and gentle effect on the stomach. However, the optimal approach may involve combining dietary sources of magnesium with occasional supplements to suit individual needs.
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Frequently asked questions
While it is possible to get most nutrients from an all-meat carnivore diet, some people may benefit from taking supplements to ensure optimal health and fill potential nutritional gaps.
Some supplements that may be beneficial on a carnivore diet include:
- Electrolytes
- Probiotics
- Vitamin D
- Vitamin K2
- Multivitamins
- Fiber
- Creatine
- Collagen
- Vitamin C
- Magnesium
Some food sources of these supplements on a carnivore diet include:
- Organ meats, such as liver
- Egg yolks
- Certain cheeses
- Bone broth
One potential issue with taking supplements on a carnivore diet is the risk of vitamin A toxicity from consuming large amounts of organ meats or supplements. However, this is unlikely to occur from organ meats alone, as it would require consuming over 5 oz of liver daily for an extended period.
