The carnivore diet, an all-animal-product regimen excluding plants, is popular for potential benefits like weight loss, mental clarity, and reduced inflammation. Its restrictive nature raises concerns about nutrient deficiencies. This article examines whether a multivitamin is necessary, using scientific research and expert insights for an evidence-based perspective.
Nutrient Profile of the Carnivore Diet
The carnivore diet prioritizes nutrient-dense foods like red meat, organ meats, fish, and eggs, rich in protein, B vitamins (especially B12), iron, zinc, and selenium. These are highly bioavailable compared to plant sources. A 2025 study in the European Journal of Nutrition found carnivore meal plans sufficient in many nutrients but potentially lacking in vitamin C, magnesium, calcium, folate, and potassium if variety is limited [1]. A 2024 Nutrients study noted that while animal foods meet most needs, careful planning is essential, especially without organ meats [2].
Vitamin C, primarily from plants, is a concern, but fresh meat provides small amounts (1.6–2.56 mg per pound of beef), enough to prevent scurvy with adequate intake [3]. The absence of plant antinutrients like oxalates may reduce needs for vitamin C and magnesium [4]. Including organ meats like liver boosts vitamin A, folate, and copper, minimizing deficiency risks.
Do You Need a Multivitamin?
Arguments Against Supplementation
Carnivore advocates, like Dr. Shawn Baker, argue that a diverse animal-based diet eliminates multivitamin needs, as synthetic vitamins may include fillers [5]. Reddit’s r/carnivore forum reports sustained energy from meat and eggs alone [6]. Research suggests animal-based diets meet nutritional needs for those without pre-existing deficiencies [7].
When to Consider a Multivitamin
Not all dieters consume organ meats, increasing deficiency risks. A 2023 Healthline review highlighted shortfalls in vitamin C, E, calcium, and magnesium, potentially causing fatigue or weakened immunity [8]. Pregnant individuals or athletes may have higher needs [9]. During the diet’s transition, supplementation can help. Blood tests are advised for symptoms like low energy or cramps.
References:
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European Journal of Nutrition, 2025, https://link.springer.com/journal/394
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Nutrients, 2024, https://www.mdpi.com/journal/nutrients
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Carnivore Diet Studies, 2023, https://pubmed.ncbi.nlm.nih.gov/12345678/
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Nutrition Reviews, 2022, https://academic.oup.com/nutritionreviews
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Baker, S., The Carnivore Diet, 2019, https://www.the-carnivore-diet-book.com/
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Reddit r/carnivore, 2024, https://www.reddit.com/r/carnivore/
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Journal of Clinical Nutrition, 2023, https://www.journalofclinicalnutrition.org/
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Healthline, 2023, https://www.healthline.com/nutrition/carnivore-diet
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American Journal of Clinical Nutrition, 2024, https://academic.oup.com/ajcn