The carnivore diet, an all-animal-product eating plan, has surged in popularity for its simplicity and reported benefits such as weight loss, reduced inflammation, and improved metabolic health. However, while rich in certain nutrients, this restrictive diet also carries significant risks for deficiencies and long-term imbalances.
Recent research from 2024–2025, including studies published in PubMed, News-Medical, and GlobalRPH, reveals both the strengths and weaknesses of this approach. Understanding these nutrient gaps—and how to supplement effectively—can help individuals who follow the carnivore diet support long-term health without abandoning its principles.
What Is the Carnivore Diet?
The carnivore diet excludes all plant-based foods, centering meals around meat, fish, eggs, and sometimes dairy. Advocates highlight its simplicity and ability to reduce exposure to plant antinutrients, while critics argue it risks missing essential vitamins, minerals, and fiber.
A 2025 News-Medical review emphasized potential benefits for chronic conditions but also warned of deficiencies due to plant exclusions. Similarly, dietitian reviews from Barton Health stress its popularity on social media yet consistently note gaps in potassium, magnesium, and fiber intake.
Nutrients the Carnivore Diet Provides Well
Despite its limitations, animal-based diets deliver highly bioavailable nutrients in certain categories:
|
Nutrient |
Role in Health |
Why Carnivore Meets Needs |
|
Vitamin B12 |
Nerve health, red blood cells |
Abundant in red meat and organ meats |
|
Zinc |
Immunity, wound healing |
Easily met with beef and lamb |
|
Selenium |
Antioxidant, thyroid support |
Provided by seafood and meats |
|
Vitamin A |
Vision, skin, immunity |
From liver and fatty animal foods |
These nutrients are efficiently absorbed and often exceed daily requirements.
Common Nutrient Shortfalls
Carnivore meal plans often fall short in the following Vitamins and Nutrients:
Vitamin C: Needed for collagen, immunity, and antioxidant defense; risk of scurvy exists if intake is chronically low.
Magnesium: Essential for energy production, relaxation, and muscle function.
Calcium: Critical for bones; usually underconsumed without dairy.
Potassium: Important for heart rhythm, hydration, and muscle function.
Thiamin: Folate – Vital for neurological health and metabolism.
Fiber: Nearly absent, raising concerns about gut microbiome health.
In addition, sodium intake often exceeds recommended levels by 15–20 times, raising long-term cardiovascular risks, according to a 2025 EUFIC review.
Supplementation Strategies: Bridging the Gaps
Given the restrictive nature of the diet, targeted supplements offer a practical solution. Research from 2024–2025 and expert reviews recommend focusing on the following:
Essential Additions
l Electrolytes (Sodium, Potassium, Magnesium): Prevent dehydration, cramps, and fatigue. Brands like LMNT are popular.
Magnesium: 300–400 mg/day (citrate or glycinate) to support muscles and energy.
Vitamin C: 500–1,000 mg/day (buffered forms) to support immunity and collagen.
Vitamin D3 with K2: For bone strength and cardiovascular health (2,000–5,000 IU daily, depending on labs).
Omega-3 (Fish Oil): Helps balance high omega-6 intake from conventional meats.
Multivitamin: A high-quality option such as Thorne Basic Nutrients 2/Day can provide coverage for thiamin, folate, and trace gaps.
Risks, Criticisms, and Long-Term Considerations
Not all experts agree on the safety of the carnivore diet. Several studies warn of long-term risks such as cardiovascular strain, osteoporosis, and deficiencies in antioxidants and fiber. A 2025 GlobalRPH review raised concerns about scurvy, bone weakness, and heart issues if supplementation is neglected.
That said, proponents argue that metabolic adaptations—such as reduced vitamin C needs due to lower glucose intake—may partially compensate for deficiencies. Still, most experts recommend personalized supplementation and regular blood tests to prevent silent health problems.
Practical Recommendations
- Get baseline bloodwork before starting supplements.
- Prioritize electrolytes, vitamin C, magnesium, and vitamin D/K2.
- Choose a broad-spectrum multivitamin to cover small but important gaps.
- Monitor sodium intake and balance with potassium.
- Consult a healthcare provider to individualize dosage and avoid over-supplementation.
Conclusion
The carnivore diet delivers highly bioavailable nutrients like B12, zinc, and selenium but consistently falls short in others, particularly vitamin C, magnesium, calcium, and potassium. Evidence from 2024–2025 studies suggests that strategic supplementation is not only helpful but often necessary for maintaining long-term health.
By combining careful monitoring with smart supplement choices, followers of the carnivore diet can enjoy its benefits while minimizing risks.
✅ Key Citations for Further Reading
Assessing the Nutrient Composition of a Carnivore Diet - PMC
Can a carnivore diet meet all your nutrient needs? - News-Medical
Long-term Health Concerns of the Carnivore Diet - GlobalRPH
Registered Dietitian Review: The Carnivore Diet - Barton Health
Is the Carnivore Diet Healthy? - EUFIC
Carnivore Diet Supplements - Dr. Robert Kiltz