THE CARNIVORE DIET BENEFITS
The carnivore diet can be a powerful way to improve physical and mental wellbeing while simplifying your approach to meal planning. But with such a short carnivore diet food list to pull from, one of the most common concerns we see surrounds nutrient deficiency.
We’ve addressed a few potential problems in our blog already, like carnivore electrolytes and fiber, but do you need vitamin C on carnivore diet? If so, where will it come from?
This nutrient is often associated with immune support, and it’s true - vitamin C does play a part in immune function, but that’s just the tip of the iceberg. It also influences collagen production, aids in the absorption of other nutrients, and supports a healthy inflammatory response.
The short answer is yes, you need vitamin C on carnivore diet. The real question is in terms of how to get vitamin C on carnivore diet. Like it or not, the best approach is to eat plenty of organ meats. You might even look into supplements for vitamin C. Learn more below!
The Basics of the Carnivore Diet and Vitamin C
The carnivore diet is one of the most radical nutritional shifts you can make. You eliminate all plant-based foods and just eat things that come from an animal. So what can you eat on the carnivore diet exactly? Meat, dairy, and eggs are basically it.
We know what you’re thinking…sounds crazy. But there’s a reason you’re seeing so many people try the 30-day carnivore diet meal plan and stick with it for longer than they initially planned. It can lead to dramatic changes both physically and mentally.
Removing fiber, plant toxins, and sugar from your diet is reason enough to try carnivore, as these anti-nutrients are believed to play a part in a number of modern-day health concerns.
This can lead to more stable blood sugar, a better inflammatory response, and more efficient fat metabolism for energy. From enhancing mental clarity to assisting with weight loss, there are countless reasons to take a chance on carnivore.
One of the most interesting things about the diet is how it reduces the body’s demand for certain nutrients, including vitamin C. How is that possible, though? Let’s take a look at what vitamin C does in the first place.
Do You Need Vitamin C on Carnivore Diet?
Vitamin C is an essential nutrient your body can’t produce on its own - meaning it comes exclusively through dietary sources. While most people associate vitamin C with immune function, we mentioned earlier how it’s much more versatile than meets the eye.
It supports healthy skin, joints, and connective tissues by stimulating collagen production. It also brings antioxidant properties to fend off free radicals and reduce oxidative stress. Of course, it plays a key role in fighting infections as well.
So, do you need vitamin C on carnivore diet? Not really! At least, you don’t need to stress about cutting out so many of the food groups that you’d typically turn to for vitamin C - like oranges, peppers, or leafy greens.
This is because the demand for vitamin C is closely linked to carbohydrate metabolism. Glucose and vitamin C compete for the same transport mechanisms in the body. This means when you eliminate carbs (as you do on carnivore), your body doesn’t need nearly as much vitamin C.
The biggest concern with vitamin C deficiency is scurvy - no, it’s not just something made up in stories about pirates. It’s a real condition. But you’ll notice that for all the people following carnivore, there are virtually no reports of scurvy.
This is because fresh, unprocessed meat contains small but bioavailable amounts of vitamin C. Without carbs competing for uptake, you can get by on as little as 10mg of vitamin C daily.
So although you’re not getting the same concentration you’d find in oranges or other plant-based foods, you’re getting more than enough relative to your total carb intake.
That being said, it’s still worth looking into how to get vitamin C on carnivore diet to avoid stressing about deficiency and all the consequences that come with it. This is especially important for those dealing with fatigue, slow wound healing, or a weakened immune system.
So, how do you get vitamin C on a carnivore diet?
How Do You Get Vitamin C on a Carnivore Diet?
From carnivore diet supplements to the best meats for carnivore diet, there are plenty of ways you can beef up your vitamin C intake on the carnivore diet. But since we always advocate for whole food in favor of supplementation, let’s start there.
Carnivore-Friendly Foods Containing Vitamin C
So can you eat fruit on carnivore diet to get your vitamin C intake? Unless you’re purposefully following a modified carnivore diet, the answer is no. Fruit is omitted from the carnivore diet meal plan for beginners for a reason. So, how do you get vitamin C on a carnivore diet then?
- Beef Liver: One of the best carnivore sources of vitamin C at roughly 3-4 mg per 100g.
- Kidney (Lamb, Beef, Pork): Contains slightly more vitamin C than liver, but some consider kidney tougher to stomach than liver.
- Fish Roe: An underrated source of vitamin C that also is packed with healthy omega-3s.
Now, we’ve seen people claim you can get vitamin C through raw or lightly cooked muscle meat. It’s true. While the quantity may be low, fresh, unprocessed meats contain trace amounts of vitamin C. However, the content will diminish the more you cook the meat.
We’re not advocating for eating raw meat, but we will say that cooking your steaks medium is going to limit your vitamin C intake.
Food authority sources say that if you’re going to eat raw meat, it better be free of harmful bacteria including Salmonella, Listeria, Campylobacter and E. coli that would otherwise be cooked out. Sourcing your meat carefully is non-negotiable.
That being said, there’s really no reason to take any chances on raw meat. Stick with carnivore diet organ meats and fish roe like we suggested above and you’ll have no problem eating enough carnivore diet vitamin C.
Taking a Vitamin C Supplement on Carnivore Diet
As we’ve said throughout this guide on how to get vitamin C on carnivore diet, most people are going to be perfectly fine without a supplement. But if you’re against eating organ meat or notice the symptoms of vitamin C deficiency, this is another choice.
Just be aware that you may be inadvertently breaking the carnivore diet rules depending on how your supplement is sourced. Do your research to avoid accidentally consuming plant-based sources of vitamin C.
How Much Vitamin C on Carnivore Diet Should I Aim For Daily?
The RDA (Recommended Daily Allowance) for vitamin C is 90 mg for men and 75 mg for women - but remember, you’re going to need less than you otherwise would when you cut our carbs.
Many carnivore dieters thrive on as little as 10-20 mg per day from organ meats and fresh meat alone. We don’t recommend going any higher than 50 mg daily, as there are concerns for vitamin C toxicity just as there are for deficiency. We’ll talk about deficiency in just a moment.
The Role of Endogenous Antioxidants
Now, you might be wondering - am I going to notice a hit to my immune or inflammatory response? Thankfully, your body is much more resilient than you may realize. It’s capable of producing endogenous antioxidants on its own.
Uric acid and glutathione are upregulated once you cut carbs and minimize vitamin C intake. This keeps free radicals at bay, but the truth is, you’ll have far less to worry about on the inflammation front once you cut out plant-based foods and their notorious anti-nutrients.
Symptoms of Vitamin C Deficiency to Watch Out For
Although it’s rare, you should still be aware of the potential symptoms of carnivore diet vitamin C deficiency. Some of the most obvious warning signs are:
- Fatigue and weakness are the early signs that vitamin C might be too low.
- Slow wound healing is a potential indicator of poor collagen production.
- Easy bruising or bleeding gums are more advanced symptoms linked to collagen breakdown.
- Joint pain or stiffness due to impaired cartilage repair.
Take a look at your diet if you notice any of these signs. Are you eating organ meats? If not, it’s probably time to bite the bullet, so to speak. Otherwise, you’ll need to try eating more fresh, unprocessed meat or introduce a carnivore diet Vitamin C supplement.
Risk Factors for Vitamin C Deficiency
Certain individuals need to be more proactive in preventing carnivore diet vitamin C deficiency than others. If you’re following carnivore diet we’ll assume you’ve already eliminated alcohol from your diet (it’s plant based, after all) so you don’t have to worry about that risk factor.
However, menstruating women are more susceptible to vitamin C deficiency since blood cell production depends on this nutrient. When that time of the month rolls around you’ll want to make sure you’re eating plenty of organ meats to counteract this effect.
Before we wrap up this guide on how to get vitamin C on carnivore diet, we also want to touch on how some individuals are still going to be consuming carbs on carnivore diet.
If you continue eating dairy, be it through milk, cheese, or butter, then you’re technically not cutting out all carbs. As such, your vitamin C needs will be higher than someone following an all-meat diet. Keep that in mind as you meal plan.
Final Words on How to Get Vitamin C on Carnivore Diet
That does it for our guide on how to get vitamin C on carnivore diet. Although you’d assume carnivore diet vitamin C deficiency is a pressing concern, it’s really not an issue since your body’s needs are much lower once you eliminate carbs.
Still, make sure you’re eating plenty of organ meats and consider adding a vitamin C supplement to your regimen if you notice any of the signs of deficiency.
Our blog has additional resources on the carnivore diet timeline, carnivore diet side effects, and carnivore diet snack ideas. Speaking of which, set yourself up for success as you embark on this dietary revolution with our meat chips at Carnivore Snax - the ultimate 0 carb snack.
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