Milly Gaines
The carnivore diet is a restrictive diet that eliminates plant-based foods and focuses on animal-based foods, such as beef, organ meats, and fatty fish. While animal foods provide essential nutrients like protein, B vitamins, iron, and zinc, they lack certain nutrients commonly found in plants, including vitamin C, vitamin E, fibre, calcium, potassium, and magnesium. As a result, those on a carnivore diet may need to take supplements to ensure they are getting all the necessary vitamins and minerals. Some key supplements to consider are vitamin C, vitamin D, fibre, omega-3 fatty acids, magnesium, zinc, and probiotics. It is important to note that supplements should complement the diet and not replace whole foods. Consulting a healthcare professional before starting any new diet or supplementation regimen is always recommended.
Vitamins to take on a carnivore diet
| Characteristics | Values |
|---|---|
| Vitamin C | Not typically found in high amounts in animal products |
| Fiber | Lack of it can cause constipation and an increased risk for colon cancer |
| Vitamin D | Essential for immune function and absorption of calcium |
| Vitamin K2 | Found in animal products like egg yolks and certain cheeses |
| Magnesium | Important for muscle and nerve function, energy production, and maintaining a healthy immune system |
| Potassium | Vital for heart function and muscle contractions |
| Calcium | Vitamin K2 regulates calcium in the body |
| Omega-3s | Support cognitive function and emotional well-being |
| Zinc | Enables immune resilience, efficient digestion, reproductive health, restorative sleep, and over 300 enzymatic reactions |
| Selenium | Plays a vital role in thyroid function, DNA synthesis, and protecting cells from oxidative damage |
| Boron | Plays a crucial role in bone health, hormone regulation, and cognitive function |
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What You'll Learn
Vitamin C
The carnivore diet, which involves consuming only animal products, can be challenging when it comes to obtaining certain nutrients commonly found in plant foods, including vitamin C. While some sources suggest that vitamin C deficiency is not a serious concern on a carnivore diet, others recommend including organ meats and seafood in your diet to increase your vitamin C intake. Beef liver, for example, is considered one of the best carnivore sources of vitamin C, containing roughly 3-4 mg per 100g.
It is important to note that the carnivore diet can be a radical shift for some individuals, and it may be advisable to consult a healthcare professional or a nutritionist before making any drastic dietary changes. While the diet may offer potential benefits, it is important to ensure that it is suitable for your individual needs and health status.
Additionally, while the body can compensate for lower vitamin C intake on a low-carb diet by producing endogenous antioxidants, it is still crucial to monitor your vitamin C levels and overall health. If you experience any adverse effects or deficiencies, it may be necessary to adjust your diet or consult a healthcare professional.
In summary, while vitamin C is indeed essential, the specific requirements and sources may vary depending on individual factors and the overall composition of your diet. It is always recommended to prioritize whole foods over supplements, but in cases where dietary restrictions limit nutrient intake, supplements can be valuable additions to prevent potential deficiencies.
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Vitamin D
For those following a carnivore diet, consuming vitamin D-rich animal products can help ensure sufficient intake. Pastured pork, especially when the pigs have been exposed to sunlight, is an excellent source of vitamin D. Additionally, fatty fish such as salmon, eggs, cheese, and beef liver are also good options. If sun exposure is limited, one may consider incorporating these foods into their diet or consulting with a healthcare professional about taking supplements to maintain optimal vitamin D levels.
It is worth noting that vitamin D is fat-soluble, and excessive intake can lead to toxicity. Therefore, it is important to monitor your vitamin D intake and maintain a healthy balance. While sun exposure is essential, spending excessive time in the sun without protection can have adverse effects. As always, it is crucial to maintain a balanced diet and consult a healthcare professional or nutritionist for personalized advice regarding your specific situation.
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Vitamin K2
While vitamin K2 is essential for overall health, it is often lacking in modern diets due to the avoidance of fat and cholesterol, which are the best sources of this vitamin. Factory-farmed meat also contains much lower amounts of vitamin K2 compared to grass-fed meat. Therefore, those on a carnivore diet may still need to supplement with vitamin K2 to ensure adequate intake.
When choosing a vitamin K2 supplement, look for one that also contains vitamin D, as these two vitamins work synergistically to regulate calcium in the body and support bone and cardiovascular health. Additionally, consider choosing a comprehensive multivitamin that includes other essential vitamins and minerals that may be lacking in a carnivore diet, such as vitamin C and fiber.
In conclusion, while vitamin K2 is an important nutrient for anyone, it is especially crucial for those on a carnivore diet. By including vitamin K2-rich foods and considering appropriate supplementation, individuals on a carnivore diet can help ensure they are meeting their nutritional needs and supporting their overall health.
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Magnesium
Meat typically contains lower levels of magnesium than plant foods. For example, 100g of spinach contains 79mg of magnesium, whereas 100g of ribeye steak contains 22mg. However, meat has far fewer antinutrients, such as phytic acid, which inhibit magnesium absorption. As a result, the body can absorb much more of the magnesium that is eaten on a carnivore diet.
Ruminant meats, especially steak, are a staple of most carnivore diets. A 100g serving of ribeye steak provides 22mg of magnesium, while 1lb of ribeye steak or lamb provides around 100mg of magnesium. Organ meats from ruminant animals provide similar amounts of magnesium as muscle meats. For example, beef liver contains between 14-25mg of magnesium per 100g serving. Consuming 2-3lbs of steak alone gives you 200-300mg of magnesium, leaving the remainder 100-200mg to be sourced from other foods or supplements.
Other good sources of magnesium on the carnivore diet include bacon, bone broth, and seafood. A 100g serving of bacon provides 33mg of magnesium, while an 8oz cup of bone broth provides 17mg. Fatty fish, such as sardines, mackerel, anchovies, and chinook salmon, are also excellent sources of magnesium. A 100g serving of chinook salmon provides 122mg of magnesium, and 1lb of chinook salmon provides 549mg of magnesium, which is around 137% of the RDA.
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Probiotics
The carnivore diet is a dietary plan that consists of consuming only animal-based foods such as meat, eggs, and dairy. While animal foods are high in protein, B vitamins, iron, and zinc, they lack certain nutrients commonly found in plant foods, including vitamin C, vitamin E, dietary fiber, calcium, potassium, and magnesium.
Incorporating probiotics into your carnivore diet can restore the balance of gut microbiota and significantly improve digestion. Probiotics help maintain the balance of gut bacteria, combat harmful gut bacteria, and break down food for easy absorption. The increase in good bacteria leads to a decrease in inflammation and can improve the overall health of the gut lining. Several probiotic strains are particularly beneficial for gut health on a carnivore diet, including Lactobacillus casei, Bifidobacterium lactis, and Lactobacillus plantarum.
However, it is important to note that not all probiotics are created equal, and there are potential risks associated with their use. Studies have found no evidence to support the advertised benefits of probiotics, and there are concerns about the accuracy of labeling and the potential for contamination with other microorganisms. Probiotics are also not regulated by the Food and Drug Administration, which means companies are not required to prove the accuracy of their listed ingredients. Therefore, while probiotics can be beneficial for gut health on a carnivore diet, they should not be relied upon as the sole solution, and it is essential to choose supplements from reputable sources carefully.
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Frequently asked questions
It is recommended that you take a multivitamin that includes 100% of your daily vitamin needs, especially water-soluble vitamins like vitamin C, which is not typically found in animal products.
Fiber supplements are important to prevent constipation and other issues. Probiotics and prebiotics are also recommended to support digestive and gut health.
Magnesium, potassium, and calcium are all important minerals that are typically found in plant foods, so you may need to supplement these on a carnivore diet.
Omega-3 fatty acids, vitamin D, vitamin K2, zinc, and boron are all important nutrients that may be lacking in a carnivore diet, so supplementation may be beneficial.
