Research Shows Critical Nutrient Gaps in Carnivore Diet

Learn which supplements might be necessary and how adding dairy or organ meats can help meet nutritional needs.

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A controversial meat-only diet that some people adopt to manage metabolic diseases may leave them deficient in crucial nutrients unless they carefully include organ meats and dairy products, according to new research.

The carnivore diet is a restrictive eating pattern that entails consuming only meat, fish, and animal-derived products, including eggs and certain dairy items. This diet systematically excludes all other food categories, such as fruits, vegetables, legumes, grains, nuts, and seeds.

The Rise of the Carnivore Diet

Rising rates of metabolic diseases have sparked interest in alternative diets that challenge traditional nutrition advice. While doctors typically recommend fruits, vegetables, and whole grains, some patients are adopting more restrictive approaches, including diets that eliminate plant foods.

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The study, recently published in Nutrients by researchers in Australia and New Zealand, analyzed four variations of the increasingly popular carnivore diet and found that while the eating pattern exceeded recommended levels for some nutrients like vitamin B12 and zinc, it fell significantly short on others, including thiamin (vitamin B1), magnesium, and vitamin C.

Of particular concern was the finding that sodium intake was 15 to 20 times higher than recommended levels.

The study explored the micronutrient composition and overall nutritional sufficiency of four versions of the carnivore diet to reveal important insights into potential nutrient deficiencies linked to following this dietary pattern. To do this, researchers compared these diets against national nutrient reference values (NRVs) from Australia and New Zealand.

4 Types of Carnivore Diets Were Analyzed

Researchers examined the micronutrient composition and overall nutritional sufficiency of four variations of the carnivore diet.

Two meal plans were designed for men between 19 and 50 and two for women of the same age group.

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One pair of diets (male and female) included dairy to address calcium levels, and one pair incorporated liver for essential micronutrients like iron and vitamin A.

Though the carnivore diet lacks a universal definition, the researchers designed the diets to ensure that protein constituted 25 percent to 30 percent of energy intake, with the remaining calories coming primarily from fat.

Despite the concerning levels of sodium intake of these diets, participants reported largely positive experiences with the carnivore diet. Diabetic participants noted significant reductions in insulin needs, diabetes medications, body mass index, and blood sugar markers. However, researchers acknowledged potential positive user bias in these self-reported results.

Carnivore Diet Surpassed Thresholds for Certain Nutrients

The study found that the diet exceeded the recommended thresholds for several nutrients, including riboflavin, niacin, vitamin B12, selenium, phosphorus, zinc, vitamin B6, and vitamin A.

However, the diet was lacking in thiamin, magnesium, calcium, iron, vitamin C, iodine, and folate. Fiber intake was particularly low at less than 1 percent of recommended levels, and three of the four diet variations showed insufficient potassium.

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Study author Sylvia Goedeke, a registered dietitian with a doctorate specializing in insulin resistance, gestational diabetes, and pregnancy nutrition, told The Epoch Times that “identifying these nutrient gaps can help to guide supplementation.” She also admitted that “yes, people following this diet probably should take calcium, specifically if they’re not consuming dairy. The common view is that inadequate calcium intake can lead to mineral depletion from bone.”

The researchers theorized that following a carnivore diet may reduce our need for specific micronutrients. For instance, people on the carnivore diet may need less vitamin C. Vitamin C is required to make the amino acid carnitine, but carnitine is plentiful in meat. Therefore, following a carnivore diet may reduce one’s daily requirement for this vitamin. However, the researchers cautioned that further research is needed to substantiate this claim.

Adding specific foods helped address some deficiencies in the study participants. The addition of dairy allowed for a 74 percent and 84 percent increase in calcium intake for males and females, respectively. However, intake still fell short of the recommended 1,000 milligrams per day.

Adding liver helped women meet iron requirements, while iodized salt resolved iodine deficiencies. The researchers concluded that carnivore dieters should either include dairy and organ meats or consider supplementing with calcium, magnesium, and potassium.

Benefits and Drawbacks: Expert

Dr. Paunel Vukasinov, a dual board-certified internist and obesity medicine specialist at Medical Offices of Manhattan in New York, spoke with The Epoch Times about the diet’s benefits and drawbacks.

While he was not involved in the study, Vukasinov explained that the diet’s high protein and fat content can promote feelings of fullness, leading to reduced calorie intake. He noted that eliminating processed foods and sugars may help stabilize blood glucose levels and reduce cravings. The diet’s limited food choices also make meal planning more straightforward and less overwhelming for many people.

Vukasinov also highlighted the following important risks:

• Nutrient deficiencies, particularly in vitamins C, E, and K, as well as folate and fiber
• Difficulty maintaining the diet long-term
• Potential cardiovascular risks from high saturated fat intake
• Lack of beneficial plant compounds such as phytonutrients and antioxidants

People who follow a carnivore diet should monitor their health markers, according to Vukasinov. “Regularly check blood levels of key nutrients, cholesterol, and kidney function,” he said. “Also, work with a health care provider to adjust the diet as needed.”