Carnivore Supplements: Get What You Are Missing From Your Diet

While the carnivore diet offers various benefits, it may lack certain nutrients found abundantly in plant foods. Carnivore supplements come into play to bridge this gap, providing essential nutrients to support overall health and well-being.

In this comprehensive guide, we delve into the realm of carnivore supplements, exploring the best options to complement a meat-based diet for optimal health.

What is the Carnivore Diet?

The carnivore diet is a dietary approach that primarily consists of consuming animal products, such as meat, fish, eggs, and sometimes dairy, while excluding most plant-based foods.

Followers of the carnivore diet typically avoid carbohydrates, fruits, vegetables, grains, legumes, and processed foods. The main idea behind this diet is to mimic the eating habits of our early ancestors and to rely solely on animal-derived foods for nutrition.

Advocates of the carnivore diet claim various health benefits, including weight loss, improved mental clarity, and better digestion.

The Best Carnivore Supplements

1-Vitamin C

A prominent critique of the carnivore diet revolves around its deficiency in vital amounts of ascorbic acid, commonly known as vitamin C.

Vitamin C is indispensable as it cannot be synthesized by the body and must be acquired through dietary intake. Ascorbic acid plays crucial roles in hormone production, enhances immune system functionality, and aids in nutrient absorption.

When fruits and vegetables are part of the diet, concerns about vitamin C deficiency are generally alleviated. However, the scenario changes drastically when the diet exclusively consists of animal-derived foods.

Although raw muscle meat contains small amounts of the vitamin, substantial concentrations are primarily found in fresh organ meats such as liver or spleen.

According to the German Society for Nutrition (DGE), the recommended daily intake of vitamin C ranges from 90-110 mg. Conversely, adherents of the “Carnivore Community” advocate for a lower daily dosage, with 20 mg often deemed sufficient.

This viewpoint stems from the belief that ketogenic and low-carb diets necessitate less vitamin C due to glucose, which structurally resembles ascorbic acid, potentially competing with vitamin C for protein’s amino groups. Consequently, it’s speculated that the body’s requirement for vitamin C decreases on such diets.

Nevertheless, it’s better to be safe than sorry. Individuals strictly adhering to the carnivore diet, avoiding raw organ meats, and preferring their meat cooked medium-well or well-done may benefit from a vitamin C supplement to ensure adequate intake.

2-Folic Acid (Vitamin B9)

Folic acid, also known as vitamin B9 or occasionally referred to as vitamin B11 or vitamin M, is a B vitamin crucial for various bodily functions. The name is derived from the Latin word folium, meaning leaf, reflecting the fact that green, uncooked, leafy vegetables are particularly rich in this vitamin.

For steak enthusiasts, the news isn’t great: folic acid is present in very low concentrations in beef muscle meat. While liver and egg yolk contain useful amounts of the vitamin, one would need to consume approximately 70 g of liver or 150 g of egg yolk “equivalent to about 8 eggs” daily to obtain 50% of the recommended daily dose.

Folic acid plays a vital role in cell division, formation, and regeneration, and is involved in the production of both white and red blood cells. Prolonged deficiency in folic acid can lead to anemia, often characterized by symptoms like fatigue, dizziness, or shortness of breath.

Even high-quality carnivore diets may not always provide sufficient amounts of folic acid, along with vitamin C. While these vitamins are present in beneficial concentrations in raw liver, spleen, or egg yolk, daily consumption of such offal carries the risk of vitamin A toxicity.

3-Magnesium Glycinate

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, crucial for proper muscle and nerve function. While nuts, legumes, fresh fruit, and grain products are known to be rich sources of magnesium, certain edible fish like sole or turbot also contain high concentrations of this vital mineral.

To meet the recommended daily intake of 350-400 mg for men, and 300-350 mg for women, as suggested by the DGE (German Society for Nutrition), carnivore purists would need to consume around 1 ½ kg of beef. However, for individuals with chronic inflammatory bowel disease (IBD), those prone to heavy sweating, or competitive athletes, the recommended intake should exceed the DGE guidelines.

The most common magnesium supplements available include magnesium citrate, oxide, and carbonate, where magnesium is bound to salts or oxygen. Less common is magnesium bisglycinate, where magnesium forms a bond with two molecules of the amino acid glycine.

The combination with glycine helps protect sensitive mucous membranes in the digestive tract from irritation. Magnesium citrate may lead to stomach pressure or diarrhea, as it can have a laxative effect even in small doses.

Magnesium glycinate, on the other hand, is well-known for its excellent tolerance, making it particularly beneficial for IBD patients or individuals with loose stools.

However, it’s important to note that magnesium glycinate contains only about 14% pure magnesium. Therefore, to absorb 100 mg of pure magnesium, one would need seven times the amount of magnesium glycinate.

Those experiencing thin, often unformed bowel movements may benefit from the easily tolerated magnesium glycinate. Ideally, it should be taken with meals or 30 minutes before bedtime.

4-Freeze-dried beef liver

Beef liver earns its reputation as a superfood for good reason. Pound for pound, it outshines common foods like kale and blueberries, boasting an impressive array of essential nutrients. Loaded with vitamin A, vitamin B12, iron, copper, and zinc, the liver is a vital component that should not be overlooked in any carnivore diet.

Moreover, it’s a rich source of folic acid, a B vitamin often lacking in traditional carnivore diets. Interestingly, 100g of fresh liver contains approximately 27 mg of vitamin C, nearly rivaling the amount found in a whole lemon.

It’s advisable to consume fresh liver as a meal only once a week. Taste preferences for liver vary among individuals, and this disparity in taste preference might explain the popularity of freeze-dried beef liver capsules.

Beef liver in capsule form offers easy dosing, has a neutral taste, and is convenient for consumption anywhere. Approximately 3g of freeze-dried beef liver equates to around 9-10g of fresh liver and should be taken with meals.

5-Ox bile

Individuals following a carnivore diet typically derive at least half of their calorie intake from animal fats. Particularly during the initial stages of adopting a carnivore diet, supplementation with bile acid can prove beneficial.

By virtually eliminating carbohydrates, the body must metabolize a significantly higher amount of fats in the stomach and small intestine. The energy once derived from carbohydrates is now replaced by calories sourced from fat.

In a typical carnivore diet, 50-60% of total calories are created from fat, while in competitive athletes it can escalate to 80%. However, the stomach and small intestine may not always tolerate the markedly increased fat consumption.

Especially in the initial weeks of transitioning to a carnivore diet, the body may fail to produce adequate bile acid to metabolize the additional amount of fat.

This imbalance can lead to symptoms such as fatty stools, flatulence, or constipation, as only a portion of the fatty acids are absorbed into the bloodstream.

The remains are excreted in the stool, often resulting in uncomfortable diarrhea, an issue that frequently prompts individuals to discontinue the carnivore diet prematurely.

The transition from sugar to fat metabolism can be challenging initially, often accompanied by unpleasant side effects. Patience is key during this adjustment period.

Ox bile powder can aid in supporting the body’s natural bile production, thereby enhancing fat metabolism.

For meat enthusiasts with a high basal metabolic rate (< 2,500 kcal/day), who require more fat in their diet, long-term supplementation with ox bile may be beneficial. It is recommended to take ox bile just before meals.

6-Betaine HCL + Digestive Enzymes (Protease + Lipase)

Another supplement on our list is betaine HCL, which is believed to support the stomach in protein digestion. Betaine HCL, the hydrochloric acid-bound form of betaine (a derivative of the amino acid glycine), is thought to elevate stomach acid levels.

Just as with increased fat intake, the body must produce more stomach acid when consuming higher amounts of meat to efficiently digest the elevated protein intake.

Betaine HCL is supposed to aid in boosting hydrochloric acid production in the stomach. Adequate gastric acid is essential for nutrient absorption, and insufficient levels can lead to flatulence, diarrhea, and heartburn.

For carnivore diet beginners, it might be beneficial to consider a combination supplement containing lipases and/or proteases along with betaine HCL. Lipases are enzymes that assist in breaking down free fatty acids from fats, playing a crucial role in fat digestion.

Proteases, on the other hand, facilitate the breakdown of proteins or peptides and catalyze the conversion of inactive protein precursors into active proteins. Supplementation with these enzymes can be particularly advantageous for individuals aged 50 and above, as gastric juice production tends to decline with age.

7-Omega-3 Fatty Acids

Although carnivores typically consume plenty of animal fats, the balance between omega-3 and omega-6 fatty acids can be skewed without adequate intake of seafood or certain supplements.

Omega-3 fatty acids, particularly EPA and DHA, play crucial roles in reducing inflammation, supporting cardiovascular health, and promoting brain function. Consider incorporating fish oil supplements derived from wild-caught fish to maintain a healthy omega-3 to omega-6 ratio.

The recommended daily intake of omega-3 fatty acids depends on factors like age, gender, and health condition. As a general guideline, adult men and women should strive to consume at least 250-500 mg of combined EPA and DHA per day.

8-Creatine

Creatine is a naturally occurring compound found in meat, particularly beef, pork, and fish. It plays a crucial role in energy metabolism, aiding in the production of adenosine triphosphate (ATP) for muscle contractions and high-intensity exercise.

Supplementing with creatine monohydrate can enhance strength, power, and muscle mass, making it beneficial for carnivores engaged in resistance training or intense physical activities.

In dietary supplements, adults typically take creatine in a loading dose of up to 20 grams per day orally for a maximum of 7 days, followed by a maintenance dose of 2.25-10 grams per day for up to 16 weeks.

Remember to consider your unique dietary requirements, health goals, and any pre-existing medical conditions when choosing carnivore supplements.

What you need to know…

Carnivore supplements offer a convenient and effective way to support overall health and performance while following a carnivore diet.

By understanding the essential nutrients required for thriving on this dietary approach and incorporating high-quality supplements strategically, individuals can maximize the benefits of their carnivorous lifestyle. With the right approach, carnivore supplements can complement a meat-based diet, promoting energy and endurance.

Remember to prioritize safety, consult with healthcare professionals, and listen to your body’s signals as you embark on your journey to optimal health with carnivore supplements.

FAQs (Frequently Asked Questions)

Q: Can I get all the necessary nutrients from a carnivore diet alone?

A: While a well-planned carnivore diet can provide many essential nutrients, supplementation may be necessary to address potential deficiencies and optimize health outcomes.

Q: Are there any risks associated with the carnivore diet?

A: Like any dietary approach, the carnivore diet may pose risks if not properly executed. It’s essential to ensure adequate nutrient intake, stay hydrated, and monitor health markers regularly.

Q: How do I choose high-quality supplements for a carnivore diet?

A: When selecting supplements, look for reputable brands with third-party testing, transparent ingredient lists, and certifications ensuring quality and purity.

Q: Is it necessary to cycle supplements on a carnivore diet?

A: While some supplements may benefit from cycling to prevent tolerance or overuse, others, like essential vitamins and minerals, are generally safe for consistent use.

Q: Can carnivore supplements help with weight loss?

A: While certain supplements may support weight loss efforts by enhancing metabolism or satiety, they should be viewed as part of a comprehensive approach that includes diet and lifestyle modifications.

Q: Are there any potential side effects of carnivore supplements?

A: While most carnivore supplements are well-tolerated when used as directed, some individuals may experience digestive discomfort or allergic reactions. It’s essential to start with low doses and monitor for any adverse effects.

Q: Are carnivore supplements suitable for vegetarians or vegans?

A: No, carnivore supplements are derived from animal sources and are not suitable for individuals following a vegetarian or vegan diet.

Q: How long does it take to see results from carnivore supplements?

A: Results may vary depending on individual factors such as diet, exercise routine, and overall health status. Consistent use of carnivore supplements alongside a balanced diet and lifestyle is key to achieving desired outcomes.

Q: Can carnivore supplements be taken with other medications or supplements?

A: It’s always best to consult with a healthcare provider before combining carnivore supplements with other medications or supplements to avoid potential interactions or adverse effects.