Milly Gaines
The carnivore diet is a restrictive way of eating that eliminates all plant foods and focuses on animal products, especially red meat. While animal products are nutrient-dense, there is a potential for nutrient deficiencies on this diet, and some groups may be at higher risk. As such, supplements can be beneficial for filling nutritional gaps and ensuring optimal health. Before starting any new diet or supplement regimen, it is important to consult a healthcare professional. With that said, let's explore some of the most commonly recommended supplements for the carnivore diet.
| Characteristics | Values |
|---|---|
| Purpose of supplements | To fill in nutritional gaps and prevent deficiencies |
| Who should take supplements? | Pregnant women, older adults, athletes, and people with nutrient deficiencies |
| Recommended supplements | Omega-3 fatty acids, Magnesium, Zinc, Probiotics, Vitamins C, K2, and D3, Selenium, Bone Broth, Ox Bile, Betaine HCL, Electrolytes (Sodium, Potassium, Magnesium) |
| Foods to eat on the carnivore diet | Animal products, organ meats, seafood, eggs, and dairy |
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What You'll Learn
Omega-3 fatty acids
First and foremost, omega-3 fatty acids are renowned for their anti-inflammatory properties. They play a crucial role in reducing inflammation throughout the body, which is one of the key claims of the carnivore diet. This reduction in inflammation contributes to improved heart health and a lower risk of cardiovascular disease. Additionally, omega-3 fatty acids support healthy brain function and cognition, promoting brain health and potentially enhancing mental well-being.
The carnivore diet relies solely on animal-based foods, and omega-3 fatty acids are abundant in certain animal products. Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. Eating nose-to-tail can further enhance omega-3 intake, as these fatty acids are also present in organs like the liver and kidneys. For those who don't enjoy the taste of fish, fish oil supplements, including capsules and flavoured liquid oils, are a convenient alternative. Additionally, bone broth, a nutrient-rich staple of the carnivore diet, can provide a natural source of omega-3 fatty acids when made from grass-fed, pasture-raised animals.
It is important to note that while the carnivore diet emphasises the consumption of animal fats, a balance of fatty acids is crucial. Omega-3 fatty acids belong to the category of unsaturated fats, which also includes omega-6 fatty acids. Maintaining a healthy ratio of omega-6 to omega-3 is vital for overall health. The modern diet often contains an excess of omega-6 fatty acids, so moderation is key when it comes to these fats. To optimise health within the confines of the carnivore diet, pursuing a balanced profile of fatty acids is essential.
Lastly, it is worth mentioning that strategic supplementation with omega-3 fatty acids can help fill potential nutritional gaps in the carnivore diet. While it is possible to obtain most nutrients from animal-based foods, supplementation ensures optimal health and safeguards against deficiencies. Omega-3 supplements can be particularly beneficial for individuals who are unable or unwilling to consume sufficient fatty fish or other omega-3-rich animal products. However, it is always recommended to consult a healthcare professional before introducing any new supplement to your diet.
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Bone broth
When making bone broth, it is important to use bones from grass-fed, pasture-raised animals to maximize nutrient content. The broth should be slow-simmered to extract the beneficial collagen, amino acids, and minerals. Roasting the bones beforehand can add a nice layer of flavor to the broth. It is best to avoid products with added salt, sugar, or artificial flavorings.
While bone broth is a powerful supplement, it should be noted that supplementation should not be a substitute for a varied diet. The carnivore diet already excludes fruits, vegetables, and whole grains, so it is important to eat a range of animal foods to ensure a wider variety of nutrients.
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Selenium
The carnivore diet is an animal-based diet that excludes fruits, vegetables, and whole grains. While it is possible to get most nutrients from an all-meat carnivore diet, some people may need supplements to meet their nutritional needs.
For those on a carnivore diet, the best supplemental forms of selenium are selenium methionine or selenomethionine. The recommended daily intake of selenium is 100-200 mcg.
In addition to selenium, other supplements that may be beneficial for those on a carnivore diet include omega-3 fatty acids, magnesium, zinc, probiotics, and vitamins C, K2, and D3. Bone broth is also recommended as it is rich in essential minerals, collagen, and amino acids.
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Electrolytes
The carnivore diet is a restrictive way of eating that eliminates all plant foods and focuses on animal products, especially red meat. While it is possible to get most nutrients from an all-meat diet, some people choose to take supplements to ensure optimal health and fill potential nutritional gaps.
One of the initial adjustments your body makes when switching to the carnivore diet is related to water and electrolyte balance. A lower intake of carbohydrates can lead to decreased insulin levels, causing your kidneys to excrete excess water and electrolytes. Sodium, potassium, and magnesium are three critical electrolytes that can be impacted.
Magnesium is an essential electrolyte that supports muscle and nerve function, energy production, and a healthy heartbeat. Insufficient magnesium intake can lead to muscle cramps, fatigue, and cardiovascular issues. While some animal products, such as fish and bone broth, contain magnesium, individuals with deficiencies may need to supplement their diet.
Potassium is another important electrolyte, and consuming 1-3 99mg potassium citrate supplements can help rebalance electrolytes on a very low-carb diet. However, it is important to be careful with potassium supplementation as taking too much can lead to heart failure.
Sodium is the third critical electrolyte, vital for nerve and muscle function and fluid regulation in the body. To avoid headaches, fatigue, and constipation, it is recommended to consume at least 5 grams (about 1 teaspoon) of salt daily.
Bone broth is another natural source of electrolytes and can be easily incorporated into meals as an ingredient. It is rich in essential minerals, collagen, and amino acids that support gut health, skin health, and joint health.
While it is important to note that supplementation should not be a substitute for a varied diet, certain groups, such as pregnant women, older adults, and athletes, may benefit from taking supplements in addition to a well-rounded carnivore diet.
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Vitamin C
Some individuals on a carnivore diet may choose to include organ meats, such as liver, in their meals to boost their vitamin C intake. However, it is important to be mindful of the high vitamin A content in liver, which can be toxic in high concentrations. Therefore, it is generally recommended to consume liver in moderation, such as once a week, or opt for freeze-dried beef liver capsules, which provide a safer and more controlled dose of vitamin C and other nutrients.
For those who prefer not to consume liver, there are alternative sources of supplemental vitamin C within the carnivore diet. Seafood, for instance, is a good source of vitamin C and can be incorporated into meals. Additionally, bone broth, which is rich in essential amino acids and minerals, can also be considered a natural supplement within the carnivore diet. It supports gut health, skin health, and joint health, among other benefits.
While the carnivore diet may naturally provide sufficient vitamin C for most individuals, those with specific health concerns or deficiencies may require additional supplementation. It is always advisable to consult a healthcare professional before starting any new diet or supplementation regimen to ensure that all nutritional needs are being met.
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Frequently asked questions
The carnivore diet is based on animal products and excludes fruits, vegetables, and whole grains. While animal-based foods can provide almost all the nutrition your body needs, certain groups like athletes, pregnant women, and older adults may need additional supplements. These include omega-3 fatty acids, magnesium, zinc, probiotics, vitamin C, vitamin K2, and vitamin D3.
Specific supplements that can support a carnivore diet include bone broth, a natural source of electrolytes, collagen, and amino acids. Ox bile powder can aid in fat metabolism, while Betaine HCL supports protein digestion. Additionally, beef liver is nutrient-rich and can boost energy levels.
If you are experiencing nutrient deficiencies or specific health issues, you may consider taking supplements. It is recommended to consult a healthcare professional and get a blood panel test done to determine any deficiencies and the appropriate supplements to address them.
