How to get Vitamin C on a Carnivore Diet

The easiest way to get vitamin C into a carnivore diet is by eating organ meats, such as liver and kidneys.

Pork liver contains 23mg of vitamin C per 100g, with lambs liver following at 13mg per 100g.

These are vastly superior, compared to beef liver at only 0.7mg per 100g.

Not keen on offal? Have you tried rare liver? It’s better than it sounds, I promise. Just be sure to freeze it for 3 weeks, in order to kill off any parasites, then you can eat it raw or rare. Pair it with some (nitrite free) bacon, egg yolks and lightly fry in ghee.

Lambs liver is mild in taste and almost creamy, when barely cooked.

Your Vitamin C Requirements

The average adult has a vitamin C RDA of 60-80mg. This RDA doesn’t apply when following a carnivore diet and here’s why…

By avoiding carbohydrates, your need for vitamin C is drastically reduced. Glucose competes for vitamin C absorption (and usually wins), so without the carbohydrates, you are absorbing all of the vitamin C.

The other part to the story is that vitamin C plays a role in collagen formation (responsible for youthful looking skin and healthy joints) by transferring the hydroxyl group to the amino acids, lysine and proline. Meat comes with hydroxylysine and hydroxyproline, bypassing much of the vitamin C requirement.

However, if you are still transitioning into the carnivore diet and consume a small portion of rice, sweet potatoes etc. with dinner, it would be best to eat liver at a different meal time in order to minimise nutrient competition. You may also want to consider additional sources of vitamin C during this time (away from any carb based meals).

Sources:

https://nutritiondata.self.com/facts/pork-products/2196/2

https://nutritiondata.self.com/facts/lamb-veal-and-game-products/4670/2

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