Do You Need Supplements on the Carnivore Diet? Which Ones are Non-negotiable?
So, you’ve decided that it’s just gonna be you, your steak, and maybe an endless supply of eggs. Pretty simple, right? Well, it mostly is, and that’s why a ton of people swear by the carnivore diet.
While restricting you to only eating animal-based products like meat, fish, eggs, and certain dairy products, it has an endless list of benefits, from weight loss and sculpted muscles to even feeling like your brain now runs on premium fuel. And for good reason.
Animal products are among the most nutrient-dense foods. They provide highly bioavailable vitamins and minerals. These include vitamins A, E, D, and K2, Omega-3 fatty acids, and minerals such as copper, calcium, and Potassium, just to name a few.
But here’s the catch: you’re only eating meat, which means no fruits, no vegetables, no beans, and no seeds. This brings us to the main issue: nutritional gap.
This simply occurs because you are not getting nutrients from other nutrient-dense food sources. For instance, you are not getting vitamin C, dietary fiber, magnesium, and folate.
Eventually, if you don’t do something about this nutritional gap, it may lead to potential health issues that could sadly end up lowering the quality of your life.
But don’t worry, the answer isn’t you sneaking a salad when no one is looking. Nop, all you need to do is add a few essential supplements.
These supplements will allow you to fine-tune your carnivore diet and help you get all the benefits with no potential deficiencies.
Specifically, targeted supplements could help you:
- Support Gut Health: If you have digestive issues, supplements will ensure you don’t experience uncomfortable bathroom adventures.
- Boost Nutrient Absorption: Supplements can also help you boost nutrient absorption, maintain bone health, and even support immune function.
- Support Overall Health and Wellness: With added nutrients into your body through supplements, you get various health benefits, from immunity to heart function to body muscle.
Essential Supplements for the Carnivore Diet
1. Electrolytes
When starting a new diet, your body undergoes some major changes, mainly because you aren’t giving it some of the things you used to. Now, one significant change resulting from starting the carnivore diet is related to water and electrolyte balance.
How does it happen? Well, when you stop taking carbs, your insulin levels drop, and as a result, your kidneys flush out more water and electrolytes like sodium, magnesium, and potassium. You get what is commonly known as the “keto flu.” And this usually has you feeling like you got hit by a truck.
Maybe you feel weak or get dizzy way too often, or your legs betray you because of all the cramps, and I haven’t even started on the brain fog!
So, you definitely need more sodium because, without salt, your body turns into a sad, shriveled version. From fatigue to constant headaches, dehydration will have you on lockdown.
If your legs keep on cramping like you’ve just run a marathon, but you’ve merely walked up to the fridge, you’re probably low on potassium. You need potassium to keep your heart and muscles happy.
Finally magnesium, it supports relaxation, digestion, and a million or a thousand other things. So, if you don’t find a way to get it into your body, say goodbye to peaceful nights, great sleep, and a relaxed mind.
Suggested Options & Dosages
- Sodium (salt): about 5-7g per day would be enough, and you can do this by simply salting your food generously, drinking bone broth cause grandma was right, or mixing ½ tsp of salt in water and just sipping throughout your day.
- Potassium citrate: you’ll need about 400-600mg per day, and you can do this by taking 1-3 x 99mg of potassium citrate supplements.
- Magnesium glycinate: For better sleep, about 300-400mg before bed would be perfect.
- Electrolyte powders: The best you could get are the ones with sodium, potassium, and magnesium. I would suggest LMNT, Redmond Re-Lyte, or Keto Chow.
RELATED: ELECTROLYTES: BENEFITS, SIGNS YOU NEED MORE, & HOMEMADE ELECTROLYTES RECIPES
2. Vitamin D
I like to think of vitamin D as nature’s feel-good vitamin. Why? Well, aside from the whole sun-kissed glow, it keeps your bones strong, boosts your immune system, and, to add the cherry on top, dramatically improves your mood by increasing your happiness hormones.
You’re supposed to get vitamin D naturally from the sun, but let’s just be real, unless you live in the tropics or you’re a full-time beach babe, chances are you’re not getting enough of it.
I actually learned this the hard way a couple of Winters ago when I started feeling cranky, lazy and never wanted to leave my bed. I won’t even start talking about how my motivation levels completely dipped. Turns out, all I needed was vitamin D supplements. In a few days, I had more energy and actually slept better.
Suggested Options & Dosages
- Vitamin D3 supplements: All you need to get you going is about 4000-5000 IU per day
- Pair it with Vitamin k2: to help take things to a whole other level. Adding about 100-200mcg per day can help you direct calcium straight to your bones instead of arteries.
3. Omega-3 Fatty Acids
Do you find yourself staring blankly at your laptop from time to time? Are your joints stiff? Are you so moody your cat is avoiding you? This happens when you are low on omega-3s.
And you can be pretty low on omega-3 acids when starting the carnivore diet because you no longer consume plant-based omega-3 acid sources.
Omega-3s, I would say, are like the VIP of brain function, inflammation control, and even heart health. EPA and DHA are the magical fatty acids found in mostly fatty fish. Fatty fish are among the popular food choices in the carnivore diet food list. However, if you don’t include a seafood buffet in your carnivore diet, you won’t get enough of these nutrients.
I would suggest a good fish oil or krill oil supplement in addition to, of course, eating fatty fish.
Suggested Options & Dosages
- Fish Oil supplement: Take at least 1000-2000mg of EPA + DHA per day. Please opt for molecularly distilled options. They are distilled to remove heavy metals.
- Krill Oil supplements: The next good option would be krill oil because it has the exact same benefits as fish oil but with added antioxidants. All you need is about 500-1000mg per day.
4. Vitamin C (Optional)
Fun fact: Most animals can actually produce their own vitamin C. Unfortunately, me, you, other humans, guinea pigs, and scurvy-ridden pirates fall into the category of animals that can’t.
Now that we’ve established we aren’t so lucky in that department, if you don’t take enough vitamin C for your body, get ready to have your energy levels drop, have dull 18th-century skin, be sluggish, and unbearably moody.
And if you’re on the carnivore diet, you really can’t go around guzzling orange juice like your life depends on it, although it just might. So, you need Vitamin C supplements.
Suggested Options & Dosages
- Liposomal Vitamin C: This simple supplement is very absorbable and gentle on the stomach, and the best part? All you need is about 500-1000 mg per day.
- Desiccated Liver: Yap, with your hardcore carnivore diet, you can get vitamin C naturally from liver. The nutrients are in the organ meats!
- Citrus Fruits: Just kidding. You’re on the carnivore diet. Stay strong!
5. Magnesium
Magnesium is the ultimate relaxation nutrient. Why? Because magnesium focuses on your muscle function, your sleep, and even stress management. So, if you’re a few days into the carnivore diet and feel like a zombie who’s most likely sleep-deprived, here are supplements that you need to get on ASAP.
Suggested Options & Dosages
- Magnesium Glycinate: This supplement right here has me sleeping like a well-fed kitten, making my mornings calmer, more productive, and energized. Just take about 200-400mg before bed.
- Magnesium Citrate: Have problems in the bathroom? That’s your gut health crying out for help. Just take about 200-400 mg of magnesium citrate.
6. Collagen:
Collagen is literally the glue that holds your body together. Want hair as shiny as a shampoo commercial? You need collagen. Want skin as smooth as butter? Collagen again. Want joints that don’t sound like a bag of chips? More collagen.
You need collagen supplements when on the carnivore diet, especially if you mostly eat muscle meats instead of nose-to-tail.
Suggested Options & Dosages
- Grass-Fed Collagen Peptides: This supplement is super easy to take and offers a multitude of benefits. All you need to do is add about 1-2 scoops into water, mix, and drink up.
- Hydrolyzed Collagen: watch yourself become a glowing, vibrant human by taking just about 10-20g.
7. Iodine
This one is for all you lovelies who have started the carnivore diet but aren’t big on seafood. Iodine is basically your thyroid’s personal trainer; without it, your metabolism can slow down, leaving you sluggish.
Suggested Options & Dosages
- Kelp Tablets: Want your own tiny ocean in a pill? Well, 1-2 tablets daily will give you all the thyroid-loving goodness you need.
- Iodine Drops: Not a fan of pills, say no more because you have this easy-to-absorb option. All you gotta do is add a few drops to your water.
8. Probiotics (optional)
If you’re trying to live your best, healthy life, then you probably know that if your gut isn’t happy, then nothing’s happy!
When on a carnivore diet, you’ve seriously cut out on fiber-rich foods, which means you’ll definitely need some help with your gut.
Probiotics are the answer if you want to avoid being bloated and feeling all gassy.
Suggested Options & Dosages
- Soil-Based Probiotics: To keep your gut vibe positive, you only need 1-2 capsules per day of this hardy little bacteria.
- Fermented Foods: Want to try something a little more different and natural? Well, fermented foods like kefir will definitely give you that. It is not exactly carnivore-diet-approved, but if your version includes dairy products, then it is.
Optional Supplements to Consider
1. Creatine (3-5g daily)
If you want to lift like a beast, then this supplement will help you crash workouts by boosting your muscle energy.
2. Zinc (10-15md daily)
Zinc supports your immune system and keeps your skin glowing.
3. Fiber Alternatives (1-2 tsp psyllium husk/ acacia fiber daily)
We know that the carnivore diet is equal to almost no fiber. This supplement can swoop in and help you stay regular and feel lighter.
4. B-Complex Vitamins (1 capsule daily)
B-complex vitamins support your metabolism, ensuring you always have that energy boost.
5. Calcium (500-1000mg daily)
To help support your bone health. You’ll definitely hit those squats like a pro now!
How to Choose High-Quality Supplements
- The first tip to ensure you get the best is to look for any third-party testing and certifications. Certifications like NSF or USP show the product is the real deal.
- Next, you definitely should avoid any supplements with fillers, sugars, and any other weird artificial additives.
- Finally, I would suggest going for supplements derived from animal sources. Why? Because you’re going all in with your carnivore diet! An excellent example is grass-fed liver capsules.
Final Thoughts
Many people on the carnivore diet swear by its benefits and claim it is possible to live your best life without needing supplements.
However, I believe the carnivore diet is extremely restrictive, and your best bet to making it sustainable is to include these supplements.
Besides, we’re different, with diverse activities going on in our lives. Your only alternative is to listen to your body and provide the nutrients it needs.
Remember, consult your doctor to get the best possible advice.
