These substances build up when meat is cooked at high temperatures (at 150 – 200 °C), such as by barbecuing, grilling and pan-frying. Jonathan Ritter, PharmD, PhD (Pharmacology), helpful for autoimmune and inflammatory problems, 12 IBD (Ulcerative Colitis and Crohn’s) Contributing Factors, 5 Benefits of CBD Oil for Dogs + Dosage, Safety & Reviews, DMAE Skin & Brain Health Benefits + Dosage & Side Effects, Multivitamin (must contain: vitamin A, B9, Biotin, C, E, K, boron). However, strict adherents to the carnivore diet are likely to become deficient [52]. The daily recommended intake of magnesium is 320-420 mg. Some proponents use low-sodium, high-potassium salt substitutes. Manganese is important for metabolism and bone formation. Grass-fed steak may have as much as 740 mcg of beta-carotene per kilogram of meat! The boron concentration in the beef liver was again determined by both the standard ICP-AES and the methoxyborate techniques. People eating a carnivore diet may be missing essential vitamins and nutrients. Long-term vitamin C deficiency will deplete your stores and eventually lead to scurvy, which manifests symptoms like irritability, tooth loss, bone damage, skin lesions, and more. The cows that help make this supplement graze only on vibrant green grass that sprouts from fertile soil in New Zealand. Very high doses of copper (over 30 mg per day) may cause liver and nerve damage over a long period of time [67]. Some case studies of Antarctic explorers suggest that human bodies can adapt to eating only (freshly killed, sometimes raw) meat over a long period of time. Note, however, that many potassium salt products have additives such as MSG and MSG-like derivatives. The carnivore diet may increase your risk of vitamin A deficiency unless you consume liver (beef, chicken or pork). If you intend to stay on a carnivore diet over the long run, talk to your doctor about supplementing with missing nutrients and polyphenols. 1. 100 g of canned tuna contains up to 44 mcg of vitamin K, but may also contain vegetable oils. Some scientists consider them essential to human health [87, 88, 89, 90]. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Most livers contain plenty of folate, though fowl (goose, duck, turkey, and chicken liver) are the richest. Plant-based foods are many times richer in antioxidants than animal–based foods, even accounting for the vitamin E content of fish like salmon. In the meal scenarios below, we don’t count the nutrients that you would get from Himalayan salt. Vitamin E is a fat-soluble antioxidant that protects tissues while fat is burned for energy. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. However, as you can see, it’s tough to get enough vitamin E on a strict carnivore diet. Goose Liver Paste 369.0 Egg Yolk (Netherlands) 32.1 Goose Leg 31.0 Egg Yolk (United States) 15.5 Butter 15.0 Chicken liver (raw) 14.1 Chicken Liver (pan-fried) 12.6 Chicken breast 8.9 Chicken leg 8.5 Ground beef (medium fat) Plant polyphenols are potent antioxidants that combat cancer, infections, heart disease, and more. Meat contains no fiber [94, 93]. Boron and vitamins are vital for optimal health. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. Soak the liver in a dish or bowl of milk for 30-60 minutes. Biotin (vitamin B7) and folate (vitamin B9) are essential to energy metabolism, DNA protection, and cell division. Most research on vitamin A toxicity concerns oral supplements of retinol; however, to reduce the risk of long-term vitamin A toxicity, you may consider eating liver on some days and replacing it with other organ meats, mollusks, and fish on others [13, 14]. Vitamin C is an essential antioxidant that’s extremely difficult to get from a strict carnivore diet. People who eat a carnivore diet should aim to reduce oxidative stress. Vitamin K2 regulates Calcium and Phosphorus metabolism, and reduces the risk of cardiovascular disease. SelfDecode CEO Joe has never had a negative reaction from polyphenols on their own. Boron is not considered an essential nutrient, but it’s important for the brain, bones, and immunity. If you don’t supplement, the best solution for getting enough manganese on a carnivore diet is to consume shellfish and beef tripe. While all-meat diets are problematic from a nutrition standpoint, most of the nutrients listed here can be found in organ meats: liver, kidney, sweetbreads, lungs, brain, and so on. The daily recommended intake of vitamin A (as retinol) is 700 – 900 mcg per day. Grass-fed beef contains significantly more beta-carotene (a compound that is converted to vitamin A in the human body) than grain-fed beef. Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver (): Vitamin B12: 3,460% of the RDI. 12 This makes nuts another easy way to ramp up the intake of boron. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. On the other hand, it is possible to eat too much copper. Decent sources include roe (fish eggs), salmon, cod, and mollusks. Joe Cohen won the genetic lottery of bad genes. 3 ounces of beef liver provides many times that. However you plan your meals, you may want to consider using a potassium supplement and table salt with potassium chloride to avoid deficiency. Plant polyphenols help protect the body against cancer, heart disease, nerve damage, and more. The daily recommended intake of biotin is 30 mcg and of folate is 400 mcg. 2 of 13 Mercury, Lead, Cadmium, Tin and Arsenic in Food TOXICOLOGY FACTSHEET SERIES In addition to the overall responsibility placed on FBOs by the General Food Law (Directive 178/2002) to supply safe food, FBOs must Welcome to the nutritional iron content in 3 different types of beef liver, ranging from 6.54 mg to 4.9 mg per 100g. It’s almost impossible to get enough vitamin E on a strict carnivore diet without the use of vitamin E supplements or olive oil. According to several studies, gut bacteria composition is sensitive to changes in a diet [93]. Always check people’s claims against their sources to make sure you have the best information available. If that storage level gets below about 350 mg (after 8 to 12 weeks of poor intake), symptoms of scurvy start to appear: irritability, anorexia, tooth loss, poor wound healing, brittle bones, and more [27]. Consuming bones may supply small amounts of this micronutrient. Information is shared for educational purposes only. People who eat more meat also tend to have higher GGT, a marker of oxidative stress [99]. Non-Medicinal Ingredients Freeze dried beef liver Available Sizes 100 g, 200 g, 400 g What is it Used For? The symptoms of biotin deficiency include hair loss, rashes, and neurological disorders; folate deficiency can cause a type of anemia with large, deformed red blood cells [15, 16]. Learn how your comment data is processed. Thus, the key may be that many people eating a carnivore diet do not eat enough organs. * Shipping Saver items cost less to ship, so we can pass the savings along to you! Unwrap the beef liver and lay flat on a layer of paper towels. Calcium is essential for bone health, muscle contraction, and nerve health. You may not be able to source it on a strict carnivore diet. The standard ICP-AES analysis determined the con- centration to be 7.8 _+ 0.3 ~g boron g-~ (n The following meal scenarios assume that a person eats about 2 pounds of meat per day and use the USDA daily recommended nutrient intake: If you choose to add milk, cheese, or eggs to your diet, these will help increase your potassium intake. Add beef liver to your diet, and you'll also get an abundance of iron. There is no daily recommended intake of boron; the recommended upper limit is 20 mg per day. This site uses Akismet to reduce spam. It’s important to remember that we just do not know enough about the long term risks posed by the carnivore diet, so speak with your doctor before deciding to give this a try. The following meal scenarios assume that a person eats about 2 pounds of meat per day and use the daily recommended vitamin intake for non-pregnant adults: About 5 oz of beef liver will also meet your daily folate requirements [20]. People on a carnivore diet should eat fish with bones and consider taking a supplement to avoid calcium deficiency. Talk to your doctor before adding any new supplement to your regimen, as some may have unexpected interactions. All of our content is written by scientists and people with a strong science background. People on the carnivore diet can’t get enough boron without taking a supplement. Other cases of people with scurvy suggest that a healthy carnivore diet is almost impossible for a modern, city-dwelling person. Save my name, email, and website in this browser for the next time I comment. Sun exposure can be beneficial but also increases oxidative stress. In a study looking at boron’s effect on kidney stones, 10 mg a day of boron increased the rate of kidney stone excretion in a trial of 14 people with kidney stones. It furthers the University's objective of excellence in research, scholarship, and education by publishing worldwide, This PDF is available to Subscribers Only. If you don’t supplement, the best solution for getting enough calcium on a carnivore diet may be to consume bones in the form of bone broth or bone meal. 1969 Nov 5;91(23):6530-1. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. 9 oz beef, 9 oz chicken, 9 oz salmon, 5 oz chicken liver: less than 0.015 mg. Deficient in boron by at least 98% []. Adding a bit of liver will help make sure you reach the recommended daily intake. When a person’s diet is deficient in calcium, the body “steals” calcium from the bones, leading to osteoporosis. Our website services, content, and products are for informational purposes only. Beef liver is extremely rich in copper, with about 15 mg of copper per 100 g. Other good sources include mollusks and sweetbreads (thymus and pancreas) [66, 68, 69, 70, 71]. Unlike a steak, beef liver is exceptionally high in vitamin A. However, some strict carnivores may think of these compounds as “plant toxins” they are trying to avoid. 100 g of blue mussels contain 3-6 mg of manganese. Other symptoms of calcium deficiency include muscle cramps, irregular heartbeat, and numbness or tingling in the fingers [52]. Hochreiter MC, Schellenberg KA. That’s because its Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Meat Liver Meat liver such as beef liver, chicken liver and duck liver is high in many essential nutrients, including molybdenum. Symptoms of deficiency include slow growth and poor bone health; manganese deficiency may resemble vitamin K deficiency [80]. We believe that the most accurate information is found directly in the scientific source. Adding 5 oz of chicken or beef liver to your daily meal plan on some days will help avoid biotin and folate deficiencies. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. The best meat sources are blue mussels (shellfish), beef tripe, bass, and trout. People who eat plant polyphenols tend to have fewer bad and more good bacteria in their guts. The primary sources of lithium are grains and vegetables — in other words, plant-based sources [86]. Beef liver is loaded with copper; other good sources include mollusks and sweetbreads (thymus and pancreas). The following meal scenarios assume that a person eats about 2 pounds of meat per day and use the daily recommended nutrient intake for men: Eating high-quality beef tripe or keeping the bones in your salmon can help you increase your calcium intake. The daily recommended intake of manganese is 1.8 – 2.3 mg for adults. In the longer term, poor nutrition may cause thyroid and hormonal problems, nutrient deficiencies, and other health issues. Detection by borohydride or dithionite reduction to glutamate. Here's how to get enough on a plant-based diet! Canned fish that includes bones (such as sardines) contains up to 455 mg per 100 g. A similar amount of high-quality beef tripe contains about 158 mg of calcium [52, 53, 54, 55]. If you do not eat butter or lard, then grass-fed beef tallow would be a great Beef, liver, pan fried (3 ounces) 104 231 Lima beans, boiled, ½ cup 104 231 Yogurt, plain, low-fat, 1 cup 26 58 Milk, 2% milkfat, 1 cup 22 49 Potato, baked, flesh and skin, 1 medium 16 36 Cheerios cereal, ½ cup 15 33 15 33 15 Meat-only meal plans could be deficient in vitamin A in the long run. Some of the best sources of potassium for a carnivore include mollusks (especially octopus, with 630 mg of potassium in 100 g) and salmon, but even these are low compared to plant foods [60, 62, 63]. These vitamins aren’t the most difficult to get from meat sources, but organs are richer than muscle meat cuts. Your email address will not be published. Lithium is a trace mineral that isn’t essential but has a lot of benefits in small amounts. This link is even more important on a carnivore diet because of the bad bacteria that grows on meats, such as E. coli [91, 92]. Fiber is essential for healthy human gut flora. Other nutrients are also needed. For example, a 2.5 ounce serving of beef liver provides you with 32 mcg of iodine. Eating foods high in either of these compounds can impact your blood cholesterol and blood pressure, which can increase your risk of cardiovascular disease, heart attack and stroke. Generalized risk of dying (all-cause mortality) goes down as blood levels of vitamin C increase. However, no side effects are expected with up to 350 mg per day of supplemental magnesium [78, 79]. We need it to make some hormones and collagen. Talk to your doctor before incorporating raw meat into your diet [3, 23]. You may not be able to source boron from meat, fish, or shellfish [46, 45, 47]. Despite the claims that Himalayan salt contains a wide variety of minerals, these are only present in small amounts that would not move the needle for any nutrient. Beef, grass-fed, strip steak, cooked (Note: "--" indicates data unavailable) 4.00 oz (113.40 g) GI: very low BASIC MACRONUTRIENTS AND CALORIES nutrient amount DRI/DV (%) Protein 26.16 g 52 Carbohydrates 0.00 g 0 Fat - total Beef Tallow Beef tallow is a rendered cooking fat made from the fat of a cow. Overall, beef liver is richer in both retinol (active vitamin A) and carotenoids than steak: the average beef liver has 1398 mcg of retinol per ounce, whereas most commercial steak will contain anywhere from about 0 – 15% that amount [2, 3, 5, 6, 4]. Copper supports the enzymes that manage oxygen and energy production in the body. Octopus and salmon are decent sources. The biggest limitation of any discussion of a carnivorous diet is the lack of research. It is most abundant in nuts and beans, and it is difficult to source from meat. The best antioxidants are plant polyphenols like flavonoids, lignans, and stilbenes. A healthy digestive system contains dozens of species of beneficial bacteria. Most people eating an omnivorous diet don’t have to worry about boron deficiency because this micronutrient is plentiful in fruits and nuts. However, the risks of eating raw meat cannot be overstated. Meat must be of high quality, grass-fed, fresh, and either raw or lightly cooked to maximize vitamin C content. Deficiencies have been linked to blood, blood vessel, bone, and neurological disorders [66]. Vitamin A is important for the function of the eyes, heart, lungs, kidneys, and other organs. A similar portion of hazelnuts contains 0.79 mg, Brazil nuts 0.49 mg, walnuts 0.46 mg, and cashews 0.33 mg of the mineral. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Beef liver is very rich in both biotin and folate; 3 ounces of beef liver delivers all the biotin and about half the folate recommended for the day [15, 16]. Enzymic reduction of thiosulphate in preparations from beef liver. This means that, when you add a Shipping Saver item to your cart, your shipping cost will decrease. Studies that last a few days can only tell about short-term effects. Search for other works by this author on: Standard Guide for Conducting the Frog Embryo Teratogenesis Assay–, Atlas of Abnormalities, A Guide for the Performance of FETAX, Proposed physiologic functions of boron in plants pertinent to animal and human metabolism, Coadministration of methylxanthines and inhibitor compounds potentiates teratogenicity in, Development of a reconstituted water medium and initial validation of FETAX, Comparative evaluation of the developmental toxicity of nicotine and cotinine with FETAX, Frog embryo teratogenesis assay: Xenopus—a short-term assay applicable to complex mixtures, Symposium on the Application of Short-Term Bioassays in the Analysis of Complex Environmental Mixtures II, The response of the FETAX model to mammalian teratogens, Use of frog embryo teratogenesis assay–. The following meal scenarios assume that a person eats 2 pounds of meat per day and compares the nutrient value in this to the US daily recommended intake for men (which is a bit higher than for women): *”beef” refers to muscle meat, typically steak. According to many studies, moderate sun exposure is broadly beneficial. In studies with yearling beef heifers, the percentage of filtered boron that was reabsorbed decreased as the amount of filtered boron increased (). 2H2O, and 75 mg MgSO4 per liter of boron-free (<0.1 μg B/L) deionized water (Dawson and Bantle 1987b). The following meal scenarios assume that a person eats about 2 pounds of meat per day and use the daily recommended vitamin intake for men: If you add 100 g (about 3.5 oz) of beef spleen to the last scenario, you could get 86.6 mg of vitamin C, which is right on the edge. Severe deficiency is rare, but low intakes of vitamin E have been linked to high oxidative stress and tissue damage [32]. The basic type of beef liver is Beef, variety meats and by-products, liver, raw, where the amount of iron in 100g is 4.9 mg. Treats Nutritional Facts Ash 5%, Calories (per 5 g) 20", Carbohydrate 12%, Crude fat 11%, Crude fiber 0.1% Some of these compounds — such as curcumin, lycopene, and pterostilbene — are available as commercial supplements. Fruits and vegetables are rich in potassium, while meat is not a great source. Fiber feeds your gut bacteria, which are essential for immunity, nutrient digestion, reducing inflammation, and more. The glaring drawback of the carnivore diet is what’s missing from meat. Strict carnivores don’t get dietary fiber. Beef liver is very low in calories. Grass Fed Beef Organs (liver, heart, kidney, pancreas, spleen) Grass Fed Bone Marrow On the other hand, if you're looking for targeted organ support, you may be interested in our GRASS FED BEEF HEART to support heart health (or) our GRASS FED THYROID to support a struggling thyroid (or) our GRASS FED SPLEEN to support spleen and immune health... you get the picture. 1. SelfDecode CEO Joe recommends these supplements for anyone trying the carnivore diet. Liver is among the best sources of iron available, and a 3-ounce portion of beef liver provides 4 milligrams of it. The recommendations rise for pregnant and lactating women (35 and 600 mcg respectively) [15, 16]. Head to the diet generator and enter the number of calories you want. Take a look at your personal genetic data to find the root cause of your health issues and find the diet that is right for you. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. To get enough vitamin C from a strict carnivore diet, you would need to eat organs like spleen, thymus, and lung (raw or lightly cooked, which — again — presents its own health risks). Adult Xenopus laevis were fed a nonpurified beef liver and lung (BLL) diet (310 μg B/kg), a purified diet supplemented with boron (+B; 1850 μg B/kg), or a purified diet low in boron (−B; 45 μg B/kg) for 120 d. Frogs fed the BLL and Strategies include taking antioxidant supplements and olive oil and slow-cooking your meat. You could get enough vitamin K by consuming chicken and grass-fed beef. Read on to learn more about the 9 beef liver benefits you may get from eating it. Some MTHFR genetic variants, which about 40% of people have, can change your dietary folate requirements. Milk has a lot of calcium, but many of the people drawn to the carnivore diet claim that milk causes health problems for them [58, 55, 59]. Leafy greens are high in vitamin K (K1); this vitamin is more difficult to source from meat, though pork and chicken contain relatively high levels of vitamin K2 [37, 38, 39]. Liver might be a better alternative. Those taking the boron supplement felt less pain when their stone(s) passed — often in a matter of hours to 2–3 days. The most prevalent source of calcium in the Western diet is dairy. For a more personalized approach, the National Academy of Medicine recommends 14 g of fiber for every 1,000 calories consumed [95]. Calories, carbs, fat, protein, fiber, cholesterol, and more for Beef liver (Variety meats and by-products, cooked, braised). But before you embark on this diet, you should be fully aware of the deficiencies it can cause — and how to avoid them. If you eat more liver, you can nudge vitamin C up, but then you may risk getting too much vitamin A and associated bone, nerve, and liver damage over time [14]. Vitamins E and C help protect against skin damage and skin cancer from the sun [103, 104, 105]. Carnivores living in sunny areas may have even higher antioxidant requirements. It’s easy to get from dairy and plant foods but not from meat. There have been multiple cases of people developing scurvy as a result of eating only meat [28, 23]. Liver, in general, is a great source of preformed (active) vitamin A or retinol [1]. Your email address will not be published. Like chicken liver, most people do not eat much of beef tallow these days. Ketogenic diets have been associated with improved mitochondrial health and lower oxidative stress. Strict adherents to the carnivore diet may consider supplementing with boron, especially those at risk for certain chronic diseases [48, 47]. Folate and biotin deficiencies are linked to nerve and blood disorders. Want to use it in a meal plan? Align your health hacks with your genes for optimal health & cognitive function. The lack of clinical data about a carnivore diet makes it hard to verify contradicting claims. Vitamin C is easy to get from fruits and vegetables but extremely difficult to source from meat [21, 22]. Himalayan salt is at most 1.7% calcium, so it should not be considered a sufficient source [56]. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Boron is an important, little-known trace mineral for health maintenance. With a calorie count of 135 calories per 100 grams, it contains even fewer than 90% lean beef, which provides 176 calories ().While the calorie content of food does not make it inherently The daily recommended intake of vitamin K is 90 – 120 mcg. Grass-fed beef contains considerably more vitamin E than grain-fed beef. Milk and coffee account for about 12% of the total boron consumed by Americans. It’s very hard to get these foods on a steady basis, so you will likely need to supplement with manganese on a carnivore diet. By definition, the carnivore diet does not contain any plant polyphenols. 8. Some cuts of high-quality, lean beef may contain 17.5 mcg of vitamin K per 100 g of meat [37, 40, 41]. Vitamin K is essential for blood clotting and bone metabolism. Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. 100 g of fish eggs (roe) contains about 7 mg of vitamin E. Other good sources include snails and salmon [32, 33, 34, 35]. Stay Healthy During Coronavirus Outbreak! Meat contains no polyphenols, and strict carnivores may want to supplement them. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Only eating meat for the rest of your life: for some, it might sound too good to be true. J Am Chem Soc. Cooking methods that don’t brown the meat, such as slow-cooking, could potentially prevent these compounds from accumulating [98]. Organic 3 Boron … Boron is a trace mineral which is important for improving conditions such as menopausal symptoms, allergies, Candida albicans, arthritis, osteoarthritis, aging and lupus. Our goal is to not have a single piece of inaccurate information on this website. Even with liver and other organ meats included, it’s still extremely difficult to get enough vitamin C on a carnivore diet. Good sources of magnesium include fish eggs (roe), mollusks (such as snails), cod, and salmon [73, 74, 34, 75, 76]. When we don’t eat enough fiber, the gut flora eats away at the mucus of the intestinal wall, which many researchers believe makes us more likely to get sick. Alpha-iminoglutarate formation by beef liver L-glutamate dehydrogenase. Adult Xenopus laevis were fed a nonpurified beef liver and lung (BLL) diet (310 μg B/kg), a purified diet supplemented with boron (+B; 1850 μg B/kg), or a purified diet low in boron (-B; 45 μg B/kg) for 120 d. Frogs fed the BLL and +B SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. To prevent oxidative stress, consider using supplements [106]. The importance of high-quality, grass-fed beef is crystal clear here. It may still be very difficult to get enough of this nutrient in a carnivore diet and you may wish to supplement. The daily recommended intake of fiber is around 25 g per day for women and 38 g per day for men. So even if you don’t get scurvy, higher intakes of vitamin C (or at least the foods that contain vitamin C) are beneficial [29, 30, 31]. The daily recommended intake of calcium is 1,000 – 1,200 mg for an adult. The nutritional profile of liver is exceptional. Some research suggests that sun exposure can be helpful for autoimmune and inflammatory problems, but it also increases the need for antioxidants [102]. Forrest Harold Nielsen, Boron deprivation decreases liver S-adenosylmethionine and spermidine and increases plasma homocysteine and cysteine in rats, Journal of Trace Elements in Medicine and Biology, 10.1016/j.jtemb.200923 Smidge Beef Liver is in its purest form; grass-fed, full fat and as close to nature as possible. Talk to your doctor about polyphenol supplementation to see if it’s right for you. Deficiency may cause bleeding and osteoporosis. The following meal scenarios assume that a person eats about 2 pounds of meat per day and compare to the minimum “normal” nutrient intake of 0.8 mg per day [47]: Calcium is vital for bone formation, blood pressure regulation, muscle contraction, nerve function, and hormone signaling [52]. Adding dairy (whole milk or cheese) would greatly up your intake. The following meal scenarios assume that a person eats about 2 pounds of meat per day and use the daily recommended vitamin intake for adults: Add 100 g (about 3.5 oz) of fish eggs (roe) to the last scenario gets 19 mg of vitamin E. Adding more salmon or olive oil or supplementing with vitamin E may also help. Pork liver is also exceptionally high in vitamin A, with 1843 mcg per ounce [7, 8]. Beef often gets a bad rap, largely due to its saturated fat and cholesterol content. The daily recommended intake of potassium is at least 2,600 – 3,400 mg for an adult, though the USDA recommends 4,700 mg [60, 61]. Muscle meats alone may not provide enough copper unless you’re eating only beef. PMID: 5345034 Very high-quality, pasture-raised South American beef can contain as much as 2.5 mg of vitamin C per 100 g of meat, but this is the exception, not the rule [22]. Proponents of the carnivore diet claim that the human body’s nutritional requirements are different after several months of eating only meat, but there is no research to back them up. The recommended daily intake of vitamin E is 15 mg, and it is difficult to source from meat. Most meal plans are severely deficient. Good sources include roe (fish eggs), salmon, and grass-fed beef. If you drink milk, fortified plant-based milks, or eat dairy products like yogurt, you won’t need to worry about calcium. This makes nuts another easy way to ramp up the intake of boron. You can increase magnesium intake by eating more salmon and roe, but you may still want to supplement for optimal levels. You could also try roe (300 mg per 100 g) or snails (250 mg per 100 g) [74, 34]. Eating liver (5 oz) on some days would fill the gap. Potassium is vital for maintaining fluid balance and blood pressure. Potassium is an essential nutrient that regulates fluid balance in cells and blood pressure. People on the carnivore diet can’t get enough boron without taking a supplement. Case studies should never be used to generalize a health claim to a broader population. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]. If you make your own bone broth at home, keep this in mind: bones that have been boiled for less than twelve hours do not produce magnesium-rich bone broth [77]. Oxford University Press is a department of the University of Oxford. Magnesium is essential for a range of functions in your body, and it’s hard to obtain from meat only. 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