Dante Carrillo
The carnivore diet is a controversial way of eating that focuses solely on animal proteins and fats, eliminating all foods from the plant kingdom. One of the most common concerns about the carnivore diet is whether it provides enough vitamin C and whether it can lead to scurvy. This concern is generally rooted in the mainstream dietary fallacy that plants are the only source of vitamin C. However, this is not entirely true. Meat does contain vitamin C, and according to some sources, eating just muscle meat will give you enough vitamin C to prevent scurvy. Nevertheless, it is difficult to get enough vitamin C on a carnivore diet, and some recommend including organ meats and seafood to boost vitamin C intake.
Do I need vitamin C on a carnivore diet?
| Characteristics | Values |
|---|---|
| Vitamin C deficiency on a carnivore diet | Likely to happen as animal products are not rich in vitamin C |
| Vitamin C in muscle meat | Contains enough vitamin C to prevent scurvy |
| Vitamin C in organ meat | Contains a sufficient level of vitamin C |
| Vitamin C in seafood | Found in fish roe, clam, and crab |
| Vitamin C in dairy | Found in milk |
| Vitamin C in a high-carb diet | Need 10 mg of vitamin C a day to prevent scurvy |
| Vitamin C in a low-carb diet | Likely need less vitamin C |
| Vitamin C RDA | Based on the amount needed when eating carbs |
| Vitamin C and glucose | Compete for absorption |
| Vitamin C and health benefits | Lower the risk of cancer and prevent cardiovascular disease |
| Vitamin C deficiency symptoms | Irritability, anorexia, tooth loss, poor wound healing, and brittle bones |
| Vitamin C supplements | Consult a healthcare professional first |
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What You'll Learn
Vitamin C deficiency is rare on a carnivore diet
The concern about vitamin C deficiency on a carnivore diet is based on the misconception that meat contains no vitamin C. In reality, eating 1000 grams (2.2 lbs) of fresh muscle meat alone provides enough vitamin C to prevent scurvy, a disease caused by vitamin C deficiency.
Vitamin C and glucose have similar molecular structures and compete for absorption. Since the carnivore diet is low in carbs and glucose, the body can absorb the vitamin C from meat more efficiently, and the required intake is likely lower than on a carb-rich diet.
Meat and organ meats such as liver, kidney, spleen, thymus, lung, and brain are good sources of vitamin C on a carnivore diet. Some sources claim that cooking organ meats may increase their vitamin C content, while others suggest consuming them raw or lightly cooked to maximise vitamin C content. However, consuming raw meat presents health risks and should be approached with caution.
While vitamin C deficiency is possible on a carnivore diet, it is rare. There are reports of people developing scurvy from eating only meat, but this is not a common occurrence. The modern-day carnivore community has not reported issues with vitamin C deficiency or scurvy.
To summarise, vitamin C deficiency is uncommon on a carnivore diet due to the sufficient vitamin C content in meat and organ meats, as well as the absence of competition from glucose in a low-carb diet.
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Carnivore diet and the risk of scurvy
The carnivore diet is a zero-carb or nearly zero-carb way of eating that focuses solely on animal proteins and fats, eliminating all foods from the plant kingdom. It is believed that adults need to consume about 75-90 mg of Vitamin C every day. However, since the carnivore diet relies on animal products that are not rich sources of vitamin C, it is a common concern that people on this diet may be at risk of vitamin C deficiency, which can lead to scurvy.
However, this concern is based on the misconception that meat contains no vitamin C. In fact, when eating a carnivore diet of at least 1000 grams (2.2 lbs) of fresh muscle meat alone, you will exceed the amount of vitamin C you need to prevent scurvy. Furthermore, the addition of organ meats and seafood can increase your vitamin C intake. For example, 100 g of beef spleen contains, on average, 50 mg of vitamin C.
Some sources suggest that the amount of vitamin C required to prevent scurvy may be lower on a carnivore diet because vitamin C and glucose compete for absorption. When you eat carbs, you need more vitamin C to ensure you absorb enough because carbohydrates compete with vitamin C for the receptors that absorb them. Therefore, on a low-carb diet, you don't need as much vitamin C because your body can absorb more of the vitamin C that you consume.
It is important to note that there have been multiple cases of people developing scurvy as a result of eating only meat. To avoid this, some people on the carnivore diet choose to take vitamin C supplements, but it is recommended that you consult a healthcare professional before taking any supplements or making significant changes to your diet.
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Vitamin C-rich meat sources
The concern that a carnivore diet may not provide sufficient vitamin C is based on the mainstream dietary misconception that meat contains no vitamin C. However, this is not true, and eating at least 1000 grams (2.2 lbs) of fresh muscle meat alone will provide more than enough vitamin C to prevent scurvy (vitamin C deficiency).
Vitamin C is an essential dietary nutrient that our bodies cannot produce on their own, and it plays important roles in various physiological functions. While it is commonly associated with plant-based foods, meat, especially fresh meat, is also a source of vitamin C.
Meat sources that are particularly rich in vitamin C include:
- Muscle meat: Fresh muscle meat, such as beef, pork, lamb, and poultry, contains vitamin C. While the amount may vary depending on the type and quality of the meat, it is generally sufficient to meet daily requirements, especially in the context of a low-carb diet.
- Organ meats: Organ meats, such as liver, kidney, and heart, can provide even higher levels of vitamin C. For example, beef liver is known to have a particularly high concentration of vitamin C. Including organ meats in your diet can help boost your vitamin C intake.
- Seafood: Seafood is another excellent source of vitamin C on a carnivore diet. Options such as fish, shellfish, and crustaceans can provide supplemental vitamin C in addition to other essential nutrients.
It is important to note that the concern about vitamin C deficiency in carnivore diets is often based on the assumption that meat contains no vitamin C, which has been propagated by certain default practices in nutrient listings, such as those of the USDA. However, this assumption has been challenged by various sources, including Dr. Sean Baker, who highlights the difference between diets that combine carbohydrates and dried meat, which can lead to scurvy, and modern or ancient carnivore diets centred on fresh meat.
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The role of organ meats
The carnivore diet is a zero-carb or near-zero-carb diet that focuses on animal proteins and fats, eliminating all foods from the plant kingdom. It is a highly bioavailable, nutrient-dense diet that offers many health benefits.
One of the concerns about the carnivore diet is the risk of vitamin C deficiency, as this nutrient is commonly associated with fruits and vegetables. However, this concern may be unfounded, as meat contains enough vitamin C to prevent scurvy, a disease caused by vitamin C deficiency.
Organ meats, such as liver, kidney, sweetbreads, lungs, and brain, play a crucial role in the carnivore diet. They are particularly important in providing certain nutrients that may be lacking in a diet consisting solely of muscle meat. For example, vitamin A deficiency is common in those who consume only muscle meat, and organ meats like liver are rich in both retinol (active vitamin A) and carotenoids.
Organ meats are also a good source of vitamin C, which is important as vitamin C is an essential antioxidant that is difficult to obtain from a strict carnivore diet. Ruminant organs, followed by pork and poultry organs, are the best sources of vitamin C within the carnivore diet. Some seafood, such as fish roe, clam, and crab, also provide vitamin C.
Cooking organ meats may even increase their vitamin C content, as the release of juices during cooking creates a more nutrient-dense food. However, consuming raw or lightly cooked organ meats has been associated with health risks.
In conclusion, while the carnivore diet may be sufficient in providing vitamin C to prevent scurvy, organ meats play a crucial role in ensuring adequate vitamin C and other nutrient intake, reducing the risk of deficiencies.
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Vitamin C requirements on a carnivore diet
Vitamin C requirements are a common concern for people interested in the carnivore diet, as vitamin C is known to play important roles across many physiological functions. However, this concern is largely based on the misconception that meat contains no vitamin C. In reality, muscle meat alone provides enough vitamin C to prevent scurvy, a disease caused by vitamin C deficiency.
The carnivore diet is a zero-carb or near-zero-carb diet that focuses solely on animal proteins and fats, eliminating all plant-based foods. Carbohydrates compete with vitamin C for absorption, so when eating a carnivore diet, all the vitamin C found in meat is absorbed, and it is all that is needed to prevent scurvy.
However, it is unclear if this amount of vitamin C is sufficient for optimal health. Vitamin C has been implicated in many more bodily processes than originally thought, and the RDA minimums were calculated to keep a person alive, not for optimal health. While some claim that carnivore dieters never have vitamin C deficiency issues, others argue that vitamin C deficiency is more common than people think.
To increase vitamin C intake on a carnivore diet, one can consume organ meats, raw or lightly cooked, such as beef spleen, thymus, lung, liver, kidney, sweetbreads, and brain. Some claim that these organ meats provide enough vitamin C to meet the body's needs, while others argue that it is still extremely difficult to get enough vitamin C on a carnivore diet, and most meal plans are severely deficient.
Taking supplements is another way to increase vitamin C intake, but it is important to consult a healthcare professional before taking any supplements or making significant changes to one's diet.
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Frequently asked questions
Vitamin C supplements are not necessary on a carnivore diet, as vitamin C is mostly used to digest and process carbohydrates. Carnivores need very little vitamin C, and the vitamin C found in meat is completely absorbed. However, if you are concerned about not getting enough vitamin C, consult a healthcare professional.
Symptoms of vitamin C deficiency, also known as scurvy, include irritability, anorexia, tooth loss, poor wound healing, and brittle bones.
Organ meats such as beef spleen, lung, thymus, and liver are high in vitamin C. Seafood like fish roe, clam, and crab are also good sources of vitamin C.
The carnivore diet eliminates plant anti-nutrients, processed foods, and inflammatory foods. It is also a good way to minimize fiber intake, which can contribute to IBS, constipation, and other digestive issues.
