Unlock the Power of Collagen on the Carnivore Diet: Ultimate Benefits Revealed!

The carnivore diet, built on the principle of consuming only animal-based foods, has gained traction for its potential benefits, including weight loss, reduced inflammation, and improved mental clarity. However, a common pitfall is focusing solely on muscle meat, neglecting the crucial nutrients found in other animal parts, particularly collagen. This article delves into the benefits of collagen on a carnivore diet, addressing common mistakes and providing guidance on how to optimize this dietary approach.

The Carnivore Diet: A Primer

The carnivore diet eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. The goal is to fuel the body with highly bioavailable protein and fat. Many individuals report rapid fat loss as their body converts to burning fat for fuel instead of glycogen. The straightforward nature of this diet makes it easy to stick to.

However, eating only muscle meat day after day can leave gaps in your nutrition. Key minerals, collagen, and amino acids may be missing from a meat-only approach. This is where understanding the importance of collagen becomes crucial.

Why Collagen Matters on a Carnivore Diet

Collagen is the most abundant protein in our bodies, making up approximately 30% of our total protein. Without enough glycine, your hair, skin, and nails will suffer, and your body will be subject to increased amounts of oxidative stress. It provides structure, elasticity, and cohesion to various tissues. As we age, our body’s natural collagen production starts to decline, which can begin as early as our mid-twenties. This decline can lead to various issues, including:

Skin problems: Wrinkles, reduced elasticity, and decreased hydration.
Joint pain: Increased risk of developing joint conditions.
Bone weakness: Increased risk of developing weak bones.
Gut issues: Gut lining is made up of collagen.

The Benefits of Collagen

Here are a few of the benefits that collagen provides for your body:

High in amino acids like proline, glycine, hydroxyproline, hyaluronic acid, and chondroitin sulfate.
Supports healthy joints, including those near and dear to our SPINE including our discs between each vertebra. Think of collagen as glucosamine on steroids. Super joint support.
Supports healthy skin, hair, and nails.
Supports gut health which is vital for immune health and any digestive issues like food intolerances.
Great for pre or post-workout recovery.
Great for pregnancy and postpartum to help support joints and ligaments that get lax during childbirth.

Top 3 Mistakes on a Carnivore Diet

To fully reap the benefits of a carnivore diet, it's important to avoid these common mistakes:

Overlooking Organs: Organs are nutritional powerhouses, packed with vitamins, minerals, and unique peptides not found in muscle meat.
Eating Too Little Fat: Animal fats, especially saturated fats, are crucial for energy, hormone production, and nutrient absorption.
Not Getting Enough Collagen: Collagen protein is found in the skin, sinew, and gristly bits of meat, providing essential amino acids and supporting overall health.

By including enough organs in your diet, getting enough fat, and including collagen in your diet with the “chewy bits” like tendons, you’ve solved the 3 Biggest mistakes on a carnivore diet.

Collagen and the Ancestral Diet

Humans evolved to eat animals, the whole animal. Our ancestors definitely didn’t throw out the “chewy bits” from the animals they were eating. Among remaining hunter-gatherer peoples animals are always eaten nose-to-tail (meaning everything is used) and organs like the liver are so prized as to be considered sacred. Currently living hunter-gatherers eat in the same way, wasting nothing from the animals they respectfully kill in the wild. This nose-to-tail approach ensured they received a wide range of nutrients, including ample collagen.

How to Incorporate Collagen into Your Carnivore Diet

Here are several ways to ensure you're getting enough collagen on a carnivore diet:

Eat Collagen-Rich Foods: Animal foods higher in collagen include oxtail, skin, tendons, and beef shanks.
Bone Broth: Bone broth is a slow-simmered liquid made by cooking animal bones, joints, and connective tissues in water for hours (sometimes days!). This liquid gold also contains plenty of amino acids, like glycine and proline. You get calcium, magnesium, and phosphorus, all of which help keep bones strong and electrolyte levels where they need to be.
Collagen Supplements: Collagen peptides are a convenient way to supplement your diet.

Collagen Supplements: What to Look For

For optimal absorption, you should purchase Hydrolysed Collagen. Collagen should ideally be sourced from animals that have been raised on their natural diet. You should ensure every batch of supplements are independently 3rd party tested. Finally, it is good to be conscious of the dosage brands are offering.

The Science Behind Collagen Benefits

Collagen's benefits are supported by a growing body of scientific evidence:

Skin Health: Collagen is renowned for improving the skin’s glow, fullness, elasticity and hydration. Oral supplementation with Hydrolysed Collagen improved skin health and appearance over a 90-day period. Furthermore, collagen contributes to improved hydration and moisture retention in the skin, including the scalp.
Joint Health: Collagen Hydrolysate supplementation has been shown to support osteoarthritis conditions.
Bone Health: Collagen Hydrolysate supplements has been demonstrated to help sufferers of osteoporosis.
Muscle Growth: Collagen as the muscle’s principal structural protein helps increase muscle mass.
Sleep Quality: Glycine has been linked to sleep regulation.
Gut Health: Evidence suggests Collagen mitigates bloating.

Addressing Common Concerns

Calcium Intake

For those of us who want to get our calcium from sources other than dairy, I’d recommend including bone meal in your diet.

Plant-Based Collagen Alternatives

Collagen is only derived from animal sources. However, although they do not actually contain Collagen, they do contain ingredients said to aid Collagen production.

The Carnivore Diet and Skin Health

The carnivore diet’s focus on fatty red meat and organ consumption offers a variety of skin and gut health benefits. On the flip side, a carnivore diet is virtually carbohydrate-free, which helps stabilize blood sugar levels and reduce insulin spikes that can lead to hormonal imbalances, breakouts, and excess oil production. More importantly, consuming too much sugar can damage the skin’s collagen structures through a process called glycation.

Nutrients for Skin Health

Vitamin A: Beef liver is one of the richest sources of retinol, the active form of vitamin A, which plays a critical role in skin health, including combating acne and reducing signs of aging.
Vitamin B12: A deficiency in vitamin B12 can cause hyperpigmentation, vitiligo, dryness, and itchy skin.
Vitamin D: Vitamin D is a natural anti-inflammatory agent which is involved with immune system regulation, metabolism, fertility or reproductive health, and skin repair.
Vitamin K2: Vitamin K2, found in grass-fed animal products and organs, promotes skin elasticity and works alongside vitamin A to prevent premature aging.
Amino Acids: Animal fats, particularly saturated fats and omega-3 fatty acids from eggs, tallow, ghee, or butter made from grass-fed cows (not margarine), are key for maintaining hydrated, glowing skin.

Bone Broth on Carnivore Diet

Bone broth fills a critical gap in many carnivore diets by delivering nutrients you won’t get from steak alone.

How to Make Bone Broth

Start with 3-4 pounds of high-quality beef bones. Place the bones in a large stockpot or slow cooker, cover with water, and add a generous pinch of salt. Bring it to a boil, then reduce to a simmer. Over that timeframe, you can come back to skim foam and fat from the surface. We recommend letting the broth simmer for up to 24 hours to make it even richer. Strain out the bones, pour the broth into jars, and refrigerate.

Ways to Incorporate Bone Broth

Sip bone broth on its own as a light snack or alongside a meal.
Use bone broth as a cooking liquid to infuse your meals with flavor and nutrients.
Braise meats, deglaze pans, or make carnivore-friendly stews rich with collagen and minerals.
If you’re fasting on carnivore diet, there are few better ways to break a fast gently than with bone broth.
You can also sip it in the evening to calm your body and promote better sleep thanks to its glycine content.

Potential Downsides & Risks of “Going Carnivore”

While the Carnivore Diet has its benefits, it also has potential downsides and risks that should be considered before fully committing to an all-meat diet.Many people experience temporary digestive side effects (constipation, diarrhea, bloating) during the transition due to the sudden removal of fiber. Staying hydrated and including electrolytes (sodium, potassium, magnesium) can help promote smooth digestion.Removing plant foods eliminates sources of fiber, vitamin B1, vitamin C, antioxidants, and phytonutrients, which are linked to immune function, heart health, and longevity.The Carnivore Diet is a restrictive diet. It can also be socially restrictive, making it difficult to dine out or attend gatherings that emphasize plant-based foods.The long-term effects of eliminating all plant foods are unknown, as there are no large-scale studies on the Carnivore Diet.

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