What supplements are recommended for someone on a carnivore diet that includes full-fat plain yogurt and eggs?

Carnivore Diet Supplementation Recommendations

Mandatory Supplements

You must supplement with vitamin C, vitamin D, and calcium on a carnivore diet, even with yogurt and eggs included. 1

Vitamin C (Essential)

• Supplement with 100 mg three times daily or 500 mg once daily 2
• The carnivore diet completely eliminates primary dietary sources of vitamin C, creating absolute deficiency risk 1
• While fresh organ meats provide minimal amounts, this is insufficient for most individuals 1
• Without supplementation, scurvy and other deficiency symptoms become likely 1

Vitamin D (Highly Likely Needed)

• Supplement with 400-1000 IU daily 2
• Unless consuming fatty fish daily (which is not typical on carnivore diets), vitamin D intake will be inadequate 1
• Eggs provide some vitamin D, but typically insufficient amounts 1
• Full-fat yogurt contains minimal vitamin D unless fortified 1

Calcium (Likely Needed)

• Target 1200-1500 mg daily from combined food and supplements 2
• Divide doses to no more than 600 mg at once, separated by 2-hour intervals 2
• While yogurt provides calcium, carnivore diets without significant dairy often fall short 1
• Bone-in fish and bone broth can contribute but are rarely consumed in adequate amounts 1

Additional Monitoring and Potential Supplementation

Multivitamin/Mineral Complex

• Consider a comprehensive daily multivitamin containing 15 mg zinc, 2 mg copper, and B-complex vitamins 2
• Ensure 1:8-15 copper-to-zinc ratio to prevent copper deficiency 2
• While animal products provide B12, iron, and zinc, the restrictive nature may create imbalances requiring monitoring 1

Fiber Consideration

• No supplement adequately replaces whole food fiber sources 1
• Consider psyllium husk or other fiber supplements to prevent gastrointestinal complications 1
• The complete absence of fiber negatively impacts gut health and increases constipation risk 1

What You Do NOT Need

Carnitine

• Do NOT supplement with carnitine 1
• Red meat provides abundant carnitine, and healthy individuals synthesize adequate amounts endogenously 1
• Eggs also contribute carnitine 1

Critical Clinical Monitoring Protocol

Baseline and ongoing laboratory monitoring is mandatory for anyone following a carnivore diet: 1

• Lipid panel - Monitor for atherogenic changes from high saturated fat intake 1
• Comprehensive metabolic panel - Assess renal function given high protein load 1
• Vitamin levels - Check vitamin C, vitamin D, calcium, and B12 status 1
• Repeat testing every 3-6 months initially, then annually if stable 1

Critical Safety Warnings

The carnivore diet poses substantial cardiovascular and mortality risks that must be discussed: 1

• The American Heart Association warns that diets severely restricted in carbohydrates but high in protein and fat raise serious long-term cardiovascular health concerns 1
• Excessive saturated fat and animal protein increase cardiovascular disease risk 1
• Atherogenic lipoprotein profiles commonly develop 1
• Renal function may decline with prolonged high-protein consumption 1
• Potential skeletal mass loss is a concern 1

Evidence-Based Alternative Consideration

The American Cancer Society emphasizes that diets rich in vegetables, fruits, and whole grains reduce cancer risk, benefits that cannot be replicated through supplementation alone 1. A plant-forward diet with moderate lean protein from varied sources, including fish, poultry, and plant proteins, provides superior health outcomes compared to carnivore approaches 1.