While on a high-fat, low-carbohydrate (keto or carnivore) diet, vitamin C supplementation

 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.