Do You Need Folate for a Carnivore Diet? What You Must Know!

When following a carnivore diet, you might wonder if you are getting all the essential nutrients your body needs. One common concern is folate, also known as vitamin B-9. This vitamin is crucial for many bodily functions, including DNA synthesis, red blood cell production, and brain health. It is especially important for pregnant women, as it helps prevent birth defects. Since folate is often associated with leafy greens, beans, and other plant-based sources, you are probably wondering: Can you get enough folate on a carnivore diet, or is deficiency a real risk?

In this article, we’ll explore what folate does in the body, where it is found in animal-based foods, and whether you need to supplement it on a carnivore diet. Whether you are new to this way of eating or have been following it for years, the Fastic App can help you track your nutrient intake. Let's take a closer look at folate and its role in an all-meat diet!

Sources of Folate

Folate is naturally found in a variety of foods, with plant-based sources being the most well-known. Here are some of the most common sources of folate:

Plant-Based Sources of Folate

Leafy greens (e.g., spinach, kale, romaine lettuce, arugula)
Legumes (e.g., lentils, black beans, chickpeas, kidney beans)
Cruciferous vegetables (e.g., broccoli, brussels sprouts, cauliflower)
Fruits (e.g., oranges, avocados, bananas, papayas)
Nuts and seeds (e.g., sunflower seeds, flaxseeds, almonds)
Whole grains (e.g., quinoa, brown rice, fortified whole wheat products).

Since many of these sources are excluded on a strict carnivore diet, it is important to explore how animal-based foods contribute to folate intake. Let’s look at how you can obtain folate while following an all-meat diet.

Folate and Carnivore Diet

Do Carnivore Diets Provide Enough Folate?

A common concern for those following a carnivore diet is whether they are getting enough folate. Since folate is associated with plant-based foods, some may assume that a meat-only diet could lead to a deficiency. However, research suggests that certain animal-based foods do contain folate, and in some cases, they provide it in highly bioavailable forms.

Animal-Based Sources of Folate

Liver (e.g., beef, chicken, lamb)
Eggs (e.g., yolks)
Seafood (e.g., clams, mussels, crab)
Organ meats (e.g., kidneys, heart)
Dairy products (e.g., cheese and milk contain trace amounts of folate but are not significant sources).

For those consuming a well-rounded carnivore diet that includes organ meats, particularly liver, folate intake can be sufficient. However, if you only eat muscle meat and avoid organ meats you may be at risk of deficiency over time.

What Are the Potential Risks of Folate Deficiency?

Folate plays a crucial role in cell division, DNA synthesis, and red blood cell production, making it essential for overall health. Research shows that without enough folate, you may experience:

Fatigue and weakness due to impaired red blood cell formation, leading to anemia.
Cognitive issues such as brain fog, memory problems, and difficulty concentrating.
Increased risk of birth defects; pregnant women need sufficient folate to prevent neural tube defects in babies.
Elevated homocysteine levels can increase the risk of heart disease and other cardiovascular issues.
Digestive problems; poor digestion and nutrient absorption.

Addressing Folate Needs on a Carnivore Diet

How to Ensure Adequate Folate Intake

If you are following a carnivore diet, ensuring you get enough folate is essential for overall health. It is important to focus on animal-based foods that provide this crucial vitamin. Here’s how you can maintain adequate folate levels while sticking to a meat-only diet.

Tips for Incorporating Folate-Rich Animal Foods

Eat organ meats regularly (e.g., 1-2 times per week).
Include egg yolks and opt for pasture-raised eggs for better nutrient density.
Consume shellfish and seafood.
Experiment with other organ meats (e.g., liver, kidneys, heart).
Choose quality animal products (e.g., grass-fed, pasture-raised meats).

Supplementation: Is It Necessary?

If your, well-rounded, carnivore diet includes liver and eggs, folate supplementation is not necessary. These foods provide sufficient folate in a bioavailable form, meaning your body can absorb and use it efficiently.

However, supplementation may be beneficial if you:

Avoid organ meats and only consume muscle meats.
Are pregnant or trying to conceive.
Have difficulty metabolizing folate (e.g., genetic variations; MTHFR mutation).
Have digestive issues (e.g., absorption problems).

Common Misconceptions About Folate and Carnivore Diet

Myth: “Carnivore Diets are Deficient in Folate”

A common misconception is that eliminating plant foods automatically leads to folate deficiency. While it’s true that many plant-based foods are rich in folate, animal-based sources, particularly organ meats, eggs, and seafood, also provide this essential nutrient. A well-structured carnivore diet that includes these foods can meet or even exceed daily folate requirements.

Myth: “Plant Foods Are the Only Source of Folate”

Many believe that folate comes exclusively from leafy greens, legumes, and other plant foods, but this isn't true. Liver is one of the most concentrated sources of folate, far surpassing many plant foods in bioavailability. Eggs, shellfish, and other organ meats can also contribute to your folate intake, proving that animal-based diets can provide sufficient amounts without relying on plant sources.

Final Encouragement: Balancing Folate Intake on a Carnivore Diet

A carnivore diet can provide sufficient folate if you planned correctly. However, individual needs vary, so it is important to listen to your body and adjust your diet based on how you feel and your individual health needs. Also, you can track your nutrient intake if necessary, and consult a healthcare professional if you have concerns about deficiencies or overall health. With the right approach, you can thrive on your carnivore diet while maintaining optimal folate levels.