While on a high-fat, low-carbohydrate (keto or carnivore) diet, vitamin C supplementation can be beneficial to ensure adequate intake and support overall health, despite potential reductions in dietary sources.
Why consider Vitamin C supplementation on a keto or carnivore diet?
Reduced Dietary Sources:
Low-carb diets, especially carnivore diets, may limit the availability of vitamin C-rich fruits and vegetables, potentially leading to deficiencies.
Antioxidant Support:
Vitamin C is a powerful antioxidant that can help combat oxidative stress, which may be increased during metabolic changes associated with ketosis.
Carnitine Metabolism:
Vitamin C is crucial for the synthesis of carnitine, which is essential for transporting fatty acids into mitochondria for energy production in a ketogenic state.
Connective Tissue Health:
Vitamin C plays a role in collagen synthesis, which is important for maintaining healthy connective tissues.
Potential for Increased Needs:
Individuals with obesity or those undergoing significant weight loss may have increased vitamin C requirements.
Considerations:
Individual Needs:
While some individuals may obtain sufficient vitamin C from their diet, others might benefit from supplementation, particularly if experiencing symptoms of deficiency or if they are prone to oxidative stress.
Supplement Quality:
When choosing a supplement, consider options like liposomal vitamin C, which may offer improved absorption.
Consult with a Healthcare Professional:
It's always recommended to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, especially when making significant dietary changes.
Sources of Vitamin C:
Animal Products:
Organ meats like liver and kidney, and some seafood, can provide vitamin C, though in smaller amounts compared to plant-based sources.
Low-Carb Vegetables:
Certain low-carb vegetables like broccoli, cauliflower, and leafy greens can contribute to vitamin C intake.
Fruits (in moderation):
Some lower-carb fruits like berries and avocados can be included in a keto or carnivore diet in limited quantities.
In summary, while a high-fat, low-carb diet may reduce dietary sources of vitamin C, supplementation can be a valuable strategy to ensure adequate intake and support various bodily functions, particularly for those with increased needs or potential deficiencies.
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