10 Supplements You DON’T Need on KETO/Carnivore
KenDBerryMDPublished on June 25, 2020
Summary authored by editor@wellifi.com
TLDR Summary
Dr. Ken Berry debunks the common misconception that a long list of supplements is necessary for those on ketogenic or carnivore diets. He highlights ten supplements that are unnecessary, emphasizing that a well-formulated diet of whole, real foods provides all the necessary nutrients. By eliminating these supplements, individuals can make these diets more affordable and straightforward.
Key Points
- Calcium supplements like Citracal are unnecessary for those on ketogenic or carnivore diets.
- Daily probiotic supplements are not cost-effective and generally unnecessary.
- Keto and carnivore diets reduce the need for supplemental vitamin C.
- MCT oil is not essential for success on ketogenic or carnivore diets.
- Fiber supplements are unnecessary as gut function optimizes with reduced carbohydrate intake.
- Fish oil and omega-3 supplements are redundant when consuming oily fish and cod liver oil.
- Green powders and juices offer no value to keto or carnivore dieters.
- Collagen and branched chain amino acid supplements are unnecessary with a meat-rich diet.
- Multivitamins are redundant on a well-formulated whole food, real food keto, or carnivore diet.
- Incorporating liver into the diet provides a natural multivitamin and mineral source.
Debunking the Myth: 10 Unnecessary Supplements on Keto and Carnivore Diets
In the realm of health and nutrition, there's a common misconception that following a ketogenic or carnivore diet comes with a hefty price tag, primarily due to the belief that a plethora of supplements are needed to sustain these lifestyles. However, Dr. Ken Berry, a family physician with two decades of clinical experience, challenges this notion by highlighting ten supplements that are, in fact, unnecessary for individuals adhering to these diets.
The List of Unnecessary Supplements
Through his clinical observations and research, Dr. Berry identifies the following supplements as superfluous for those on a ketogenic or carnivore diet:
- Calcium Supplements: Contrary to past beliefs, calcium supplements like Citracal are not needed for bone strength. A diet rich in leafy vegetables, bone broth, and various cuts of meat provides ample calcium.
- Probiotics: While there are specific scenarios where probiotics may be beneficial temporarily, daily consumption is generally unnecessary and not cost-effective.
- Vitamin C Supplements: Lower carbohydrate intake on these diets reduces the need for supplemental vitamin C, with no reported cases of scurvy among adherents.
- MCT Oil: Despite its popularity in the keto community, MCT oil is not essential for success on these diets and is considered an expensive, non-essential item.
- Fiber Supplements: Eliminating flours and reducing carbohydrate intake naturally optimizes gut function, negating the need for fiber supplements.
- Fish Oil/Omega-3 Supplements: Consuming oily fish and cod liver oil (not considered a supplement but a superfood) suffices for omega-3 intake.
- Green Powders/Juices: These products offer no value to those on ketogenic or carnivore diets and should be avoided.
- Collagen Powders and Branched Chain Amino Acid (BCAA) Powders: A diet rich in meat provides all the necessary collagen and amino acids, rendering these supplements unnecessary.
- Multivitamins: A well-formulated diet of whole, real foods provides all the essential vitamins and minerals, making multivitamins redundant.
Incorporating Liver for Nutrient Density
Dr. Berry emphasizes the nutritional powerhouse that is liver, recommending its inclusion in one's diet to naturally obtain a wide spectrum of vitamins and minerals. For those unable to consume liver directly, he suggests a desiccated liver supplement as a viable alternative.
Conclusion: Embracing Affordability and Simplicity
By eliminating unnecessary supplements, Dr. Berry argues that the ketogenic and carnivore diets can become significantly more affordable and straightforward. Redirecting funds towards high-quality meats and select vegetables (if desired) not only saves money but also ensures a nutrient-dense intake conducive to optimal health.