Top 12 Essential Supplements for the Carnivore Diet

Many people ask if supplements are necessary for a carnivore diet, which focuses on nutrient-rich animal foods like meat, fish, eggs, and dairy. The question is: can't we get all our nutrients from these foods alone?

While a well-rounded carnivore diet provides most nutrients, adding certain supplements can help fill gaps and promote optimal health. Some vitamins and minerals can be harder to get from muscle meat alone, and thoughtful supplementation can ensure you're not missing anything important.

Through personal experience with the carnivore diet, I’ve identified the most effective supplements that enhance my well-being. Here are the top 12 supplements to thrive on a carnivore plan.

The Importance of Carnivore Diet Supplements

Starting a carnivore diet can seem like a shift from traditional nutrition advice. So, what exactly does this diet involve?

You may already know that the carnivore diet focuses heavily on animal-based foods, excluding fruits, vegetables, and whole grains often considered key to a balanced diet. While this diet provides many essential nutrients in highly absorbable forms, some nutrients are less present or less bioavailable in animal products. Is the carnivore diet safe? Yes, but you may need to address certain nutritional gaps, and this is where supplements come in.

Why Consider Supplements on a Carnivore Diet?

Nutrient Gaps:

• Vitamin C, essential for immunity and collagen, is absent in animal foods.
• Magnesium is vital for body functions, yet intake may be insufficient.
• Vitamin K2 supports calcium distribution but may fall short.
• Vitamin D and Omega-3s are critical for health but may require supplementation.

Supporting Well-being:

• Probiotics aid digestion, especially during diet transitions.
• Electrolytes prevent issues like cramps and fatigue.
• Zinc and organ extracts enhance immune and hormonal health.

The right supplements can enhance an already nutritious carnivore diet!

12 Best Supplements for the Carnivore Diet

Through extensive experimentation, I’ve identified 12 key supplements that complement a carnivore diet and boost overall well-being. These are the essential nutrients I incorporate daily:

1. Omega-3 Fatty Acids

Why they’re important:

Omega-3s play a crucial role in both mental and physical health. They reduce inflammation, improve brain function, and lower the risk of chronic diseases. Omega-3 Fatty Acids are essential fats that promote heart, brain, and joint health. While the carnivore diet provides many nutrients from animal products, it can sometimes lack sufficient omega-3s, especially if you're not consuming fatty fish like salmon or sardines regularly. Omega-3s help reduce inflammation, improve cognitive function, and support cardiovascular health, balancing the omega-6 fatty acids found in many meats.

Best sources: 

Opt for high-quality fish, krill, or algae oil capsules. Flavored liquid omega-3 oils are also available. Aim for 1-2 grams of EPA + DHA per day.

2. Magnesium

Why it’s important: 

Magnesium supports numerous bodily functions, including muscle and nerve health, blood sugar regulation, and immune function. Many people don't get enough. Magnesium is crucial for muscle function, energy production, and nervous system support. While meat contains some magnesium, it may not be enough to meet your body’s needs, especially since magnesium is commonly found in plant-based foods like leafy greens and nuts. Without enough magnesium, you may experience muscle cramps, fatigue, or even sleep disturbances. Supplementing with magnesium ensures that you maintain healthy energy levels, muscle function, and overall well-being while on the carnivore diet.

Best sources: 

Look for magnesium glycinate, citrate, or threonate in powder or capsule form. A daily intake of 300-500 mg of elemental magnesium is recommended. You can also try advanced magnesium supplements with high absorption rates.

3.Vitamin C

Why it's important: 

Since the body can't produce Vitamin C, it must be obtained through diet or supplements. Vitamin C supports immunity, hormone production, and collagen formation. Traditionally associated with fruits and vegetables, vitamin C is essential for immune function, skin health, and collagen production. While the carnivore diet provides some vitamin C through organ meats, levels can still be lower than on plant-inclusive diets. Therefore, supplementing or consuming vitamin C-rich animal products (like liver) helps prevent deficiency and supports overall health.

Best sources: 

Ascorbic acid or reduced L-ascorbic acid powders. Take 1-2 grams daily in divided doses.

4.Vitamin K2

Why it's important: 

Vitamin K2 helps activate proteins responsible for blood clotting and directs calcium to bones rather than arteries, preventing atherosclerosis and tissue hardening. This vitamin, commonly found in animal products, is important for heart and bone health. It directs calcium to the bones and teeth and prevents it from accumulating in the arteries, reducing the risk of cardiovascular issues. People on a carnivore diet often consume K2-rich foods like liver, egg yolks, and grass-fed meat.

Best sources: 

MK4 and/or MK7 forms, 100-200 mcg daily.

5.Vitamin D3

Why it's important: 

Often called the “sunshine vitamin,” many people are deficient without regular sun exposure. It regulates over 1,000 processes in the body when properly balanced. Essential for calcium absorption and immune function, vitamin D3 can be harder to obtain solely from diet, as it's primarily produced by skin exposure to sunlight. Since a carnivore diet lacks plant-based vitamin D sources, supplementation is often needed, especially for those with limited sun exposure.

Best sources: 

Liquid emulsified drops or oil-based capsules, 5,000-10,000 IUs depending on individual needs.

6.Zinc

Why it's important: 

Zinc supports immune health, digestion, reproductive functions, sleep, and over 300 enzymatic reactions.Zinc is another crucial trace mineral that is involved in numerous biological functions, including immune function and protein synthesis.

Benefits:

• Immune Function: Zinc plays a critical role in immune system health, aiding in the development and function of immune cells.
• Wound Healing: It supports skin health and aids in wound healing due to its role in cell division and growth.
• Taste and Smell: Zinc is important for the senses of taste and smell, which can enhance the enjoyment of food.

Best sources: 

Zinc picolinate, gluconate, or citrate, 30-50 mg daily.

7.Selenium

Why it's important: 

Selenium is crucial for thyroid health, DNA synthesis, cell protection, immune function, and reproductive health.

• Antioxidant Properties: Selenium is a key player in the body's antioxidant defense system. It helps to neutralize free radicals, which can damage cells and contribute to chronic diseases. By combating oxidative stress, selenium supports overall health and can reduce the risk of conditions like heart disease and cancer.
• Thyroid Function: Selenium is critical for the proper functioning of the thyroid gland. It is involved in the conversion of the inactive thyroid hormone (T4) to its active form (T3). Adequate selenium levels can help prevent thyroid dysfunction, which is crucial for regulating metabolism, energy production, and overall hormonal balance.
• Immune System Support: Selenium plays a role in enhancing immune response. It helps in the proliferation of immune cells and improves the body’s ability to fight infections. This is particularly important on the carnivore diet, where individuals may be adjusting to a new way of eating and could experience fluctuations in immune function.
• Mood and Cognitive Function: Research has suggested a link between selenium levels and mood regulation. Low selenium levels have been associated with increased feelings of anxiety and depression. Maintaining adequate selenium intake may help support mental well-being and cognitive function.

Best sources: 

Selenium methionine or selenomethionine, 100-200 mcg daily.While the carnivore diet primarily consists of animal products, it’s important to note that not all meats are equal in selenium content. Here are some animal-based sources rich in selenium:

• Organ Meats: Particularly liver (especially from beef and chicken), which is one of the richest sources of selenium.
• Fish and Seafood: Tuna, sardines, and shellfish are excellent sources of selenium.
• Meat: Beef, pork, and chicken can provide varying amounts of selenium, but it's best to include a variety of these in your diet to meet your needs.

8.Organ Meat Extracts

Why they're important: 

Organ meats provide rich sources of vitamins A, B, iron, and CoQ10. Extracts offer a convenient way to consume them.Organ meats, such as liver and heart, are nutrient-dense foods that provide essential vitamins and minerals often lacking in muscle meats.

Benefits:

• Vitamins A and B12: Critical for vision, immune function, energy production, and red blood cell formation.
• Iron: Organ meats are rich in heme iron, which is more easily absorbed by the body compared to plant-based iron sources.
• CoQ10: Found in organ meats, CoQ10 is important for energy production and acts as an antioxidant.

Best sources: 

Desiccated liver, heart, or thymus capsules, 6-9 pills daily.

9.Bone Broth Powder

Why it's important: 

Bone broth is rich in collagen and amino acids like glycine, which support skin elasticity and nervous system function.Bone broth powder is a concentrated source of nutrients derived from simmering animal bones, and it can provide a variety of health benefits that complement the carnivore diet.

Benefits:

• Collagen and Gelatin: Supports joint, skin, and gut health. Collagen helps maintain the integrity of the gut lining and can reduce inflammation.
• Minerals: Rich in essential minerals like calcium, magnesium, and phosphorus, which are vital for bone health and overall metabolic functions.
• Amino Acids: Contains glycine, proline, and glutamine, which are important for digestion, detoxification, and muscle repair.

Best sources: 

Bovine or chicken collagen peptides with hyaluronic acid, 10-30 grams daily.

10.Probiotics

Why they're important: 

Probiotics support gut health, digestion, immunity, and mental health. They replenish good bacteria lost due to food or medication.While the carnivore diet is primarily animal-based, maintaining gut health is essential. Probiotics help promote a healthy balance of gut bacteria, which can be disrupted by dietary changes.

Benefits:

• Digestive Health: Probiotics aid in breaking down food and enhancing nutrient absorption, which can be particularly beneficial if transitioning to a meat-heavy diet.
• Immune Function: A healthy gut microbiome plays a crucial role in immune system support, reducing the risk of infections and inflammation.
• Mood Regulation: Emerging research suggests a strong link between gut health and mental well-being, potentially influencing mood and stress levels.

Best sources: 

Soil-based organisms or spore-forming Bacillus strains. Rotate brands for diversity.

11.Other Electrolytes

Why they're important: 

Electrolytes help maintain fluid balance, nerve function, pH levels, and muscle performance. Deficiencies can arise from sweating, vomiting, or diarrhea.Electrolytes, such as sodium, potassium, and magnesium, are crucial for maintaining proper hydration, nerve function, and muscle contraction. On a carnivore diet, which is low in carbohydrates, the body may excrete more electrolytes due to a reduction in insulin levels.

Benefits:

• Sodium: Helps retain water and supports blood pressure regulation. It also plays a key role in muscle function and nerve signaling.
• Potassium: Essential for heart health, potassium helps regulate blood pressure and fluid balance. A proper balance with sodium is crucial for optimal cardiovascular function.
• Magnesium: Important for muscle relaxation and energy production, magnesium also helps prevent cramps and supports overall metabolic health.

Best sources: 

Hydration mixes with sodium, magnesium, and potassium like LMNT or Ultima, used daily or as needed.

How to Build Your Personalized Supplement Routine

To tailor a supplement plan that fits your unique needs and goals on the carnivore diet, consider choosing 2-6 supplements from the options above. My core choices include:

• Omega-3s to support brain function and emotional well-being
• Magnesium for better sleep and metabolic function
• Vitamin D3 to boost immunity and energy
• Zinc to aid reproductive health and digestion
• Liver capsules to cover any micronutrient gaps

For those who are more active or new to the carnivore lifestyle, adding electrolytes and probiotics might be particularly helpful. Pick the combination that makes you feel your best!

Although not absolutely required if you're eating nose-to-tail, many carnivore followers report that certain supplements enhance how they feel, think, and look. Explore some of these supplements to help unlock your peak health!

Why Supplements Matter for the Carnivore Diet

Supplements play a vital role in ensuring you get all necessary nutrients, even on a diet centered around animal foods. They help optimize the benefits of the carnivore diet while reducing the risk of deficiencies.

However, supplements should enhance, not replace, a varied animal-based diet that includes organ meats, seafood, eggs, and dairy (if tolerated). These supplements act as a safety net to support overall health.

More Advice For Rounding Out Your Regimen Beyond Supplements For Carnivore Diet

While supplements are an essential part of the carnivore diet, it's important to remember they’re just one aspect of your overall wellness. Other lifestyle factors also play a critical role in maintaining good health on this diet. Let’s look at some key practices to incorporate alongside your carnivore diet supplements.

Hydration: A Key Component

Staying hydrated is crucial, especially in the early stages of the carnivore diet as your body adjusts. Drink plenty of water, and consider adding a pinch of natural salt for extra electrolytes. Aim for about half a gallon to a gallon of water each day to support overall health.

Exercise for Health

Regular physical activity can further enhance the benefits of the carnivore diet. Whether it’s strength training, cardio, or flexibility exercises, staying active promotes heart health, boosts mood, and aids in weight management.

Snacking Wisely

Carnivore-friendly snacks can help keep you on track between meals. High-quality meat snacks made from 100% grass-fed, pasture-raised meats, like carnivore chips, are excellent options.

The Importance of Sleep

Good sleep is essential for recovery and mental clarity. Prioritize restful sleep to support your overall wellness.

Finally, while supplements are key to avoiding nutrient deficiencies on the carnivore diet, always listen to your body and make adjustments as needed.