How do carnivore diets get vitamins?

December 13, 2025 •

5 min read

Research indicates that when carbohydrates are eliminated, the body's need for vitamin C is significantly reduced due to decreased competition for cellular absorption pathways. This phenomenon, alongside the consumption of nutrient-rich animal products, answers the central question of how do carnivore diets get vitamins without plant-based foods.

Quick Summary

The carnivore diet acquires essential vitamins from nutrient-dense animal sources like organ meats and fresh muscle meat, not plants. On a very low-carb diet, the body's requirement for certain nutrients, notably vitamin C, decreases due to metabolic changes.

Key Points

Organ Meats are Key: Consuming nutrient-dense organ meats like liver and kidney is the primary way carnivores obtain a full spectrum of vitamins, including A, B vitamins, and even C.
Reduced Vitamin C Needs: The body's requirement for vitamin C decreases significantly on a low-carb diet because there is less glucose to compete for absorption pathways.
Fresh Meat Contains Vitamins: Uncooked, fresh muscle meat contains trace amounts of vitamin C, though cooking can destroy it.
Variety is Important: Eating a wide array of animal products, including fatty fish for Vitamin D and Omega-3s, and eggs, ensures better nutrient coverage than relying solely on muscle meat.
Supplements Can Fill Gaps: For those not regularly consuming organ meats or those with specific needs, supplements for vitamin C, Vitamin K2, or magnesium can be beneficial.
Increased Bioavailability: Nutrients from animal sources are generally more easily absorbed and utilized by the human body compared to many plant-based sources.

The Surprising Vitamin Power of Organ Meats

Many people assume that a diet of exclusively meat is nutritionally deficient, particularly in vitamins associated with fruits and vegetables. However, this assumption overlooks a crucial component of traditional animal-based nutrition: nose-to-tail eating. Organ meats, also known as offal, are the most nutrient-dense foods available and serve as the primary vitamin source for carnivore dieters.

Beef Liver: Often called nature's multivitamin, beef liver is a powerhouse of nutrients. It provides exceptional amounts of preformed vitamin A (retinol), an important fat-soluble vitamin for vision, immune function, and reproduction. Liver also contains ample folate (B9), riboflavin (B2), and is a top source for vitamin B12. In addition, fresh beef liver contains a small but significant amount of bioavailable vitamin C, with about 3-4 mg per 100 grams.
Kidney: Another rich source of vitamins, kidney contains even more vitamin C than liver, at around 9.4 mg per 100 grams for beef kidney. It is also high in B vitamins, iron, and selenium.
Spleen and Pancreas: These are particularly potent sources of vitamin C. Beef spleen can contain as much as 45.5 mg of vitamin C per 100g, while pancreas offers about 13.7 mg. Incorporating these organs ensures sufficient intake of this critical antioxidant.

The Role of Muscle Meat and Seafood

While organ meats are the superstars, standard muscle meat and seafood also contribute to the body's vitamin needs on a carnivore diet.

Vitamin C in Fresh Muscle Meat

Contrary to popular belief and outdated nutritional databases, fresh, unprocessed muscle meat does contain trace amounts of vitamin C. The amount is small but, combined with a reduced bodily requirement, can be enough to prevent deficiency in some individuals. Cooking significantly diminishes this fragile vitamin, which is why historical carnivore cultures often consumed some meat raw.

Vitamin D from Fatty Fish and Eggs

Vitamin D is a crucial fat-soluble vitamin for bone health and immune function. The primary dietary sources on a carnivore diet are fatty fish like salmon, sardines, and mackerel. Eggs, particularly the yolks, also contain vitamin D. Coupled with sunlight exposure, these sources can provide adequate levels of this essential nutrient.

B Vitamins and Minerals in Meat

Muscle meat is an excellent source of many B vitamins, including B12, riboflavin, and niacin. It also provides highly bioavailable minerals like zinc and iron.

Why Vitamin Needs May Change on a Carnivore Diet

One of the most profound shifts on a carnivore diet is the body's metabolic change. Without the constant influx of carbohydrates, the pathways for nutrient absorption and utilization change, impacting requirements for certain vitamins.

The Glucose-Vitamin C Connection

Glucose and vitamin C share similar transport mechanisms to enter cells. On a standard high-carb diet, glucose competes with and effectively inhibits vitamin C absorption. By removing carbohydrates, this competition is eliminated, allowing for more efficient vitamin C uptake. This means a much smaller daily intake is sufficient to prevent conditions like scurvy. Some carnivore diet adherents report thriving on as little as 10-20 mg of vitamin C per day.

Increased Bioavailability and Reduced Antinutrients

Animal-sourced nutrients are often more bioavailable than those from plants, meaning the body absorbs and utilizes them more effectively. Furthermore, the carnivore diet removes antinutrients found in plants, such as oxalates and phytic acid, which can bind to and prevent the absorption of minerals like calcium and magnesium.

Comparison of Key Vitamin Sources

This table outlines primary vitamin sources on a carnivore diet, comparing organ meats, muscle meat, and supplements where necessary.


Vitamin	Primary Carnivore Source	Notes on Source	Supplement Consideration
A (Retinol)	Liver (beef, lamb)	The most bioavailable form of Vitamin A.	Not typically needed if consuming liver regularly.
C	Spleen, Kidney, Liver, Raw Meat	Significantly lower need on low-carb diet.	Can be supplemented if not consuming organ meat or if signs of deficiency appear.
D	Fatty Fish, Eggs	Primarily sourced from fatty fish and sun exposure.	Often recommended, especially for those with low sun exposure.
K2	Cheeses, Egg Yolks, Liver	Available as MK-4 (from meat) and MK-7 (from cheese).	Supplementation can ensure optimal levels, especially MK-7.
B12	Organ Meats, Muscle Meat	Abundant and highly bioavailable in all meat.	Generally not needed, one of the richest sources in animal products.
Folate (B9)	Liver	Liver is a top source for this B vitamin.	May be considered if organ meats are not a regular part of the diet.
Magnesium	Bone Broth, Fish	Levels can be lower compared to plant-heavy diets.	Supplementation is a common practice to meet daily requirements.

Other Considerations and Sources

Beyond the primary vitamin sources, other elements can contribute to nutritional completeness.

Bone Broth: This provides collagen and essential minerals, which support gut health, joints, and skin.
Fatty Acids: Grass-fed beef and fatty fish offer beneficial omega-3 fatty acids (EPA and DHA), which are more readily utilized by the body than plant-based omega-3s.

It is important to note that while many carnivore dieters report positive health outcomes, long-term scientific studies are limited, and potential risks exist. Individuals considering this diet should focus on consuming a wide variety of animal-based foods, especially incorporating organ meats, to maximize nutrient intake. Consulting a healthcare professional or registered dietitian is always recommended before making significant dietary changes, especially for those with pre-existing health conditions like kidney issues or heart disease.

For more information on nutritional shifts and nutrient needs on a ketogenic diet, which shares metabolic similarities with the carnivore diet, you can refer to relevant studies published in scientific literature.

Conclusion

For those following a carnivore diet, obtaining all necessary vitamins is achieved by embracing a nose-to-tail philosophy, emphasizing nutrient-dense organ meats like liver, kidney, and spleen. The body's reduced need for vitamin C on a low-carbohydrate intake is a key metabolic adaptation that helps prevent deficiency. While muscle meat and seafood contribute other essential nutrients like B vitamins, Vitamin D, and minerals, incorporating a variety of animal foods is critical. For some individuals, strategic supplementation may be necessary to fill potential gaps in magnesium, Vitamin K2, or Vitamin C, especially for those not consistently eating organ meats. Ultimately, a well-planned carnivore diet can provide a robust profile of vitamins, contrary to common dietary assumptions.

Frequently Asked Questions

Carnivores avoid scurvy through a combination of factors. Their body's vitamin C needs are greatly reduced on a low-carbohydrate diet, and they obtain sufficient amounts from organ meats (like spleen and liver) and trace amounts in fresh muscle meat.

For a dense vitamin profile, beef liver is excellent for vitamins A, B12, and folate. Spleen and kidney are notably higher in vitamin C. Heart is rich in CoQ10.

Whether you need supplements depends on your individual diet and health. Some people may need to supplement for nutrients like Vitamin K2 or magnesium, especially if they don't eat a variety of organ meats or fish. Consulting a healthcare provider is recommended.

Yes, cooking can destroy some water-soluble vitamins like vitamin C. For this reason, some carnivore dieters eat certain parts of their meat fresh or raw, while organ meats are a more robust source.

Vitamin D is obtained from sunlight exposure, fatty fish (like salmon and sardines), and egg yolks. Many carnivore followers also choose to supplement with vitamin D, especially in less sunny climates.

While some minerals are in muscle and organ meats, magnesium can be found in fish and bone broth, though it's less abundant than in plant foods. Some individuals also supplement. Calcium can be obtained from bone marrow or bone broth, and absorption improves without plant-based antinutrients.

There is limited long-term scientific research on the carnivore diet, with some potential risks noted, such as kidney strain and heart health concerns due to saturated fat. Expert consensus advises caution and consultation with a healthcare provider before starting.