How to get micronutrients on a carnivore diet?

October 29, 2025 •

4 min read

An all-animal diet can be surprisingly nutrient-dense, with beef liver, for instance, being a powerhouse of vitamins A, B12, and iron. However, navigating the limitations to ensure adequate intake of a full spectrum of nutrients is a key concern for followers. Here is a guide on how to get micronutrients on a carnivore diet through food choices and strategic supplementation.

Quick Summary

Obtaining a full range of vitamins and minerals on an exclusively animal-based diet requires a "nose-to-tail" eating approach. Incorporating nutrient-dense foods like organ meats and bone broth, along with selective supplementation for potential gaps, helps prevent deficiencies and optimize nutritional status.

Key Points

Embrace 'Nose-to-Tail': Maximize your micronutrient intake by eating the entire animal, including organs, fat, and connective tissues, not just muscle meat.
Prioritize Organ Meats: Include nutrient-dense organs like liver, heart, and kidney to get a robust dose of vitamins A, B12, folate, and important minerals.
Drink Bone Broth: Regularly consume homemade or high-quality bone broth for essential minerals like calcium, magnesium, and potassium, as well as collagen for gut health.
Include Diverse Animal Foods: Incorporate fatty fish and shellfish for omega-3 fatty acids, iodine, and zinc, which are crucial for overall health.
Consider Targeted Supplements: If your diet is not fully optimized, consider supplementing with electrolytes (magnesium, potassium), Vitamin D+K2, and Omega-3s after consulting a professional.
Enhance Bioavailability: The absence of plant-based anti-nutrients and a low-carb metabolic state can improve nutrient absorption and potentially reduce overall vitamin requirements.

The carnivore diet, focusing solely on animal products, poses a unique challenge when it comes to meeting all daily micronutrient needs. While muscle meat provides ample protein, iron, and B vitamins, it lacks certain vitamins and minerals typically found in plant foods. The strategy for a nutritionally complete carnivore diet centers on maximizing the nutrient density of all available animal sources, rather than relying exclusively on standard cuts of meat. This approach is often referred to as "nose-to-tail" eating, mimicking the traditional diet of our ancestors.

The Power of "Nose-to-Tail" Eating

Consuming the entire animal, including organ meats, bones, and fat, is the cornerstone of a micronutrient-sufficient carnivore diet. Different animal parts offer distinct nutritional profiles that complement the nutrients found in muscle meat. This strategy ensures a broader and more bioavailable intake of essential vitamins and minerals, helping to prevent deficiencies.

Organ Meats: Often called nature's multivitamin, organ meats are exceptionally rich in nutrients. A small amount of liver, for example, is packed with vitamin A, folate, and copper, which are scarce in muscle meat. Other organs like heart and kidney offer their own unique benefits, including CoQ10 and selenium.
Bone Broth: Slow-simmering bones releases minerals like calcium, magnesium, and phosphorus, along with collagen and amino acids like glycine. This provides crucial electrolytes and supports joint and gut health.
Fatty Fish and Shellfish: Incorporating seafood is vital for micronutrients like omega-3 fatty acids, iodine, and zinc. Fatty fish such as salmon and sardines are excellent sources of vitamin D, while shellfish like oysters are a top source of zinc.

Comparing Micronutrients in Animal Foods

To highlight the importance of dietary variety within the carnivore framework, the following table compares key micronutrients found in common muscle meat versus organ meats and bone broth.


Micronutrient	Ribeye Steak (Muscle Meat)	Beef Liver (Organ Meat)	Bone Broth (Minerals)
Vitamin A (Retinol)	Low	High	Trace
Vitamin C	Trace	Good source	Trace
Folate (B9)	Low	High	Trace
Calcium	Low	Low	Moderate
Magnesium	Moderate	Moderate	Moderate
Copper	Low	High	Trace
Selenium	Good	Excellent	Trace
Iron (Heme)	Excellent	Excellent	Low
B12	High	Extremely High	Low

Strategic Supplementation for Specific Gaps

While a diverse, nose-to-tail diet provides most nutrients, some individuals may still benefit from targeted supplementation, especially during the adaptation phase or if dietary choices are limited.

Electrolytes: The restrictive nature of the carnivore diet, particularly the lack of carbohydrates, can cause the body to excrete more water and electrolytes. Supplementing with magnesium, potassium, and sodium (unrefined salt) can help prevent side effects like fatigue and muscle cramps.
Vitamin D and K2: Sunlight exposure is the primary source of vitamin D, but for those with limited sun exposure, supplementation may be necessary. Vitamin K2, found in certain cheeses and egg yolks, pairs with vitamin D to ensure proper calcium absorption.
Omega-3 Fatty Acids: For individuals who don't regularly consume fatty fish, a high-quality fish or krill oil supplement can provide a concentrated dose of EPA and DHA.

The Role of Bioavailability and Reduced Needs

One argument in the carnivore community is that nutrient requirements may shift on an all-meat diet. The high bioavailability of nutrients from animal sources means the body may absorb and utilize them more efficiently compared to plant-based sources. Additionally, eliminating plant-based anti-nutrients (like oxalates and phytates) that can inhibit mineral absorption could mean lower net requirements for certain minerals. For example, the need for vitamin C may decrease significantly with a low-carb intake, as vitamin C and glucose compete for the same metabolic pathway. Fresh meat contains small amounts of vitamin C, which may be sufficient in this context, especially when organ meats are included. However, more research is needed to fully understand these metabolic adaptations.

Conclusion: A Balanced Carnivore Approach

Achieving adequate micronutrient intake on a carnivore diet is possible but requires a thoughtful and varied approach beyond just muscle meat. Embracing the "nose-to-tail" philosophy is the most effective way to source a comprehensive range of vitamins and minerals. Consuming organ meats like liver, heart, and kidney provides a significant nutritional boost, while incorporating bone broth addresses electrolyte and collagen needs. Supplementation can serve as a valuable tool to fill any remaining gaps, particularly for those with specific needs or dietary limitations. By focusing on variety and sourcing high-quality animal products, individuals can successfully obtain essential micronutrients on a carnivore diet while reaping the reported benefits of this restrictive eating style.

Potential Downsides to Consider

While many people report positive experiences on the carnivore diet, it is not without potential downsides. The exclusion of dietary fiber can alter the gut microbiome and potentially lead to digestive issues like constipation for some individuals. Furthermore, the long-term health effects are still not well understood and require further research. Consulting with a healthcare professional before and during adherence to this diet is advisable, especially for those with pre-existing health conditions or specific nutritional concerns.

Additional Resource

For more detailed nutritional data on various animal products, you may want to consult the USDA FoodData Central.

Frequently Asked Questions

Fresh, raw meat contains small amounts of Vitamin C. In the absence of carbohydrates, the body’s requirement for Vitamin C is thought to be significantly lower because glucose and Vitamin C compete for the same metabolic pathways. Organ meats like liver and kidneys contain higher amounts of Vitamin C than muscle meat, further contributing to your intake.

Calcium and magnesium can be obtained from bone broth, which extracts minerals from the bones during simmering. Dairy products like cheese are also a source of calcium if you tolerate them. Some fish, like canned salmon with bones, can be a good source of calcium as well. Shellfish and certain fattier fish provide magnesium.

No, a diet of only muscle meat is likely to be deficient in several key nutrients, including Vitamin C, folate, copper, and calcium. A "nose-to-tail" approach that includes organ meats, bone broth, and seafood is necessary for a balanced micronutrient profile.

While fresh organ meats are the gold standard, high-quality desiccated organ meat supplements can be a convenient alternative for those who find the taste or texture unappealing. These supplements typically provide a concentrated dose of the nutrients found in fresh offal.

Since low-carb diets cause the kidneys to excrete more sodium, intentional salting of food with high-quality salt is essential. Potassium can be found in muscle and organ meats, and bone broth also contributes to electrolyte intake.

For those following a varied, nose-to-tail diet, a multivitamin may not be necessary. However, if your diet is limited, or you have specific health concerns, targeted supplements for nutrients like Vitamin D, K2, or electrolytes may be beneficial.

Many people report improved digestion on a carnivore diet, while some experience constipation as their gut adapts. Adequate hydration and electrolyte intake, particularly magnesium, are key for managing bowel regularity.