Getting Enough Vitamin C on a Carnivore Diet
What You Need to Know
For anyone exploring or already committed to a carnivore diet, one common concern that often surfaces is: What about vitamin C? This essential nutrient is typically associated with fruits and vegetables, which are excluded in a strict carnivore protocol. But does that mean you're destined for deficiency? Let's walk through the science and the practicalities together.
Why Vitamin C Matters
Vitamin C, or ascorbic acid, plays a critical role in collagen synthesis, iron absorption, immune function, and protection against oxidative stress. A deficiency can lead to scurvy, a condition characterized by fatigue, joint pain, gum disease, and impaired wound healing. In other words, it's not a nutrient to overlook.
How Carnivores Get Vitamin C
Contrary to popular belief, animal-based foods do contain vitamin C—some more than others. Here are a few examples:
Beef Spleen: Approximately 45.5 mg per 100g
Pork Liver: Around 25.3 mg per 100g
Chicken Liver: About 17.9 mg per 100g
Fish Roe: Roughly 16 mg per 100g
Clams and Oysters: 4.7 to 13 mg per 100g
Grass-fed Beef (Muscle Meat): Around 2.5 mg per 100g, with higher values in fresh or raw cuts
Cooking can degrade vitamin C, so incorporating some raw or lightly cooked organ meats may help preserve nutrient density. If you choose to include these foods in your routine, you may be getting more vitamin C than you realize.
Do You Really Need As Much Vitamin C on Carnivore?
Interestingly, the body’s requirement for vitamin C may be influenced by your overall carbohydrate intake. Vitamin C and glucose compete for the same cellular transport pathways. On a low-carb or zero-carb diet, less glucose is circulating, which can enhance the uptake and efficiency of vitamin C in the body.
Studies and anecdotal reports from long-term carnivore diet followers suggest that symptoms of deficiency are rare when nose-to-tail eating is practiced. That means including a variety of meats, particularly organ meats, rather than relying solely on muscle cuts.
Encouragement for the Journey
If you're following a carnivore diet for healing, clarity, or simplicity, it's okay to ask questions like these. You don't need to fear nutrient deficiencies if you approach this way of eating with mindfulness and intention. Including organ meats, seafood, and other nutrient-dense animal foods can provide the nutrients you need—vitamin C included.
Listen to your body, stay curious, and don’t be afraid to experiment with what works best for you. As always, it’s wise to check in with a healthcare professional, especially if you're navigating health challenges or transitions.
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Disclaimer:
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. I am not a licensed medical professional, and the content shared here reflects my personal research, learning, and opinions. Always consult a qualified healthcare provider before beginning any new health regimen, especially if you have existing medical conditions or are taking medications. Herbal remedies and natural approaches can be powerful tools, but they are not one-size-fits-all. Use discernment, do your own research, and seek professional guidance as needed. I am not liable for any outcomes resulting from the use or misuse of information provided.
