Carnivore Diet Nutrient Gap Calculator

Carnivore diets (meat only) typically lack: Vitamin C (scurvy risk if 0 plants), fiber (gut microbiome impact), polyphenols/antioxidants, magnesium (if not eating organ meats), and folate. However, you get adequate protein, B12, iron, zinc, and selenium. Organ meats (liver, heart, kidney) once/week fill most gaps. Consider small amounts of low-carb plants (avocado, olives) if strict carnivore causes issues.

Surprisingly, carnivore dieters need less Vitamin C - the absence of carbs reduces Vitamin C competition for cellular uptake (both use similar transport pathways). Studies show 10-30mg daily is adequate (vs 90mg for mixed dieters). Fresh meat has 10-20mg/lb. Eating 2+ lbs daily provides near-adequate Vitamin C. Liver has 30mg/100g. Symptoms of deficiency appear under 10mg/day for weeks.

Core supplements to consider: 1) Magnesium (200-400mg, glycinate form) - meat is low, 2) Vitamin D3+K2 (5,000 IU) if limited sun, 3) Omega-3 (if not eating fatty fish 3x/week), 4) Electrolytes (sodium, potassium) during adaptation. Organ meat eaters need fewer supplements - liver weekly provides B vitamins, iron, copper, folate. Track nutrients for 2 weeks to identify your specific gaps.

Fiber is not essential - humans cannot digest it. However, fiber feeds beneficial gut bacteria. On strict carnivore, gut microbiome shifts to species that thrive on amino acids/mucin (like Bilophila). Some experience constipation (add bone broth, increase fat), others improve digestion. If gut issues persist, add small amounts of low-carb plants (avocado, spinach) or consider targeted probiotics (L. plantarum, Bifidobacterium).