0

votes

Is this sufficient reason to take a multi-vitamin?

Answered on August 19, 2014
Created May 14, 2012 at 11:58 PM

After analyzing my diet at mynetdiary.com , I realized that I wasn't getting very much thiamine at all.

Thanks to the miracle of Mr. Google, I came across this article which suggests that deficiencies of thiamine (and other nutrients) in low carb dieters are not uncommon at all:

http://lowcarbdiets.about.com/b/2010/08/02/is-your-diet-depriving-you-of-nutrients-2.htm

"In the Atkins group, intake of thiamin and folate plummeted on the diet. Iron, magnesium, and vitamin C were also very problematic."

So, unless you are a super-diet-tracking ninja, and meticulously eat sufficient quantities of all nutrients each an every day, why in the world would you not simply take a multi-vitamin as a bit of insurance?

Mike

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 16, 2013
at 03:01 PM

When my mom was little she and the other young students were force fed cod-liver oil in school to prevent disease (it was a federal law). That's in addition to all the vitamin A they had at home (they ate a traditional diet, lots of organ meats, raw cream and butter, beef, fatty fish, and seafood). All that vitamin A nowadays is considered outrageous, but it was normal back then.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 16, 2013
at 02:47 PM

Not really Eugenia, you could hunt birds everyday and eat the liver and not eat the muscle meat. Just because they caught a rabbit doesn't meat they ate every part of it. I'm low-carb paleo and I'm not deficient in folate or thiamine, mg, manganese or iron. I don't eat grains or beans. Liver doesn't have "too much" vitamin A, folate is not dangerous in big quantities, folic acid is, but that's a different type that comes from plants or syntetic. I eat liver 3 or 4 times per week, as well as oysters or clams, sardines, another 2 or 3 times per week.

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 04:38 PM

I can't notice any difference when I go into a basement with RADON vs. one without. It doesn't mean I want to be exposed to radon. If there were specific dangers associated with multi-vitamins, that might make me reconsider. If, however, the only downside is it might not be well absorbed, I don't mind the redundancy for the sake of insurance.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 15, 2012
at 01:50 PM

@Kasra, I don't know how much benefit other than avoiding overt deficiency there is in taking multis. Definitely missing all the important co-factors that make everything work harmoniously.

7d3a7b532811b6cfa2de09acdf52d145

(610)

on May 15, 2012
at 08:38 AM

My muscle cramps & slow recovery (especially after some heavy sports) were a result of getting too little magnesium, so I bought magnesium citrate; I was adviced to take a combination supplement, but I like to isolate the problem and find a solution for that, instead of shooting with a canon at a mosquito in order to kill it, like we say in the Netherlands ;)

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 15, 2012
at 08:27 AM

You can't eat big amounts of liver for too long, it has too much A (in the wild, you wouldn't eat liver daily either, the tribe would had to share in small pieces). And tuna has lots of mercury nowadays, it's not as safe anymore. The truth is, if you go low-carb Paleo, you will be deficient of folate, thiamine, mg, manganese, and iron (if you don't eat way too much beef). Interestingly, all of these problems are fixed if you start eating (fermented) lentils. Fermented lentils don't have as many lectins according to research, and it's one point that mainline Paleo needs to change its mind.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 15, 2012
at 03:32 AM

This. Ignore all the theoretical arguments people are putting forth against multivitamin use. There's far more potential for benefit than harm.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 15, 2012
at 02:00 AM

I don't log my diet daily, but my few representative days I do have in Cronometer are usually at a fairly sufficient level for thiamine. Maybe because I love me some pork, which has quite high levels of thiamine.

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 01:49 AM

@CoachCanadan For me, and for thiamine as an example, it's not in high levels in foods I eat every day. I wonder how many people really take the time to do a full cronometer.com analysis of diet for a few days. BTW, thiamine is rapidly destroyed by cooking

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 01:43 AM

Generally good advice, but I suspect if the average paleo eater did an actual analysis of nutrients, they would not be hitting 100% thiamine each day.

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6 Answers

best answer

1
A1a7413b99e03bc77f02d95c4170ea43

on May 15, 2012
at 01:46 AM

I'm just wondering if you're only deficient in one things, why take a multi? Why not just eat more foods that contain thiamine?

Sources - asparagus, kale, cauliflower, liver (beef, pork, and chicken), and eggs.

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 01:49 AM

@CoachCanadan For me, and for thiamine as an example, it's not in high levels in foods I eat every day. I wonder how many people really take the time to do a full cronometer.com analysis of diet for a few days. BTW, thiamine is rapidly destroyed by cooking

2
Dbd1e8fad5d4b47409d84bd6610020d5

(368)

on May 15, 2012
at 02:11 AM

My n=1 is that I've found that I feel better overall if I take a good quality multivitamin. I used New Chapter Organics for years, but they have recently been bought out by Monsanto, which worries me. I'm on the look out for a new company.

My endurance increases and I have less muscle cramps and my muscles recover much faster.

7d3a7b532811b6cfa2de09acdf52d145

(610)

on May 15, 2012
at 08:38 AM

My muscle cramps & slow recovery (especially after some heavy sports) were a result of getting too little magnesium, so I bought magnesium citrate; I was adviced to take a combination supplement, but I like to isolate the problem and find a solution for that, instead of shooting with a canon at a mosquito in order to kill it, like we say in the Netherlands ;)

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 15, 2012
at 03:32 AM

This. Ignore all the theoretical arguments people are putting forth against multivitamin use. There's far more potential for benefit than harm.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 15, 2012
at 01:50 PM

@Kasra, I don't know how much benefit other than avoiding overt deficiency there is in taking multis. Definitely missing all the important co-factors that make everything work harmoniously.

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 15, 2012
at 01:41 AM

Paleo is not Atkins. Eat some plants with your animals, and you'll be fine.

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 01:43 AM

Generally good advice, but I suspect if the average paleo eater did an actual analysis of nutrients, they would not be hitting 100% thiamine each day.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 15, 2012
at 02:00 AM

I don't log my diet daily, but my few representative days I do have in Cronometer are usually at a fairly sufficient level for thiamine. Maybe because I love me some pork, which has quite high levels of thiamine.

1
276a5e631b62f8e0793987c0496364bb

(1644)

on May 15, 2012
at 01:36 AM

Folate - Liver
Thiamine - Tuna

I do take a multivitamin, but I get more discouraged seemingly every day. Artificial forms of nutrients and all that. It's just a lot to keep track of, all the different forms of things.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 15, 2012
at 08:27 AM

You can't eat big amounts of liver for too long, it has too much A (in the wild, you wouldn't eat liver daily either, the tribe would had to share in small pieces). And tuna has lots of mercury nowadays, it's not as safe anymore. The truth is, if you go low-carb Paleo, you will be deficient of folate, thiamine, mg, manganese, and iron (if you don't eat way too much beef). Interestingly, all of these problems are fixed if you start eating (fermented) lentils. Fermented lentils don't have as many lectins according to research, and it's one point that mainline Paleo needs to change its mind.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 16, 2013
at 02:47 PM

Not really Eugenia, you could hunt birds everyday and eat the liver and not eat the muscle meat. Just because they caught a rabbit doesn't meat they ate every part of it. I'm low-carb paleo and I'm not deficient in folate or thiamine, mg, manganese or iron. I don't eat grains or beans. Liver doesn't have "too much" vitamin A, folate is not dangerous in big quantities, folic acid is, but that's a different type that comes from plants or syntetic. I eat liver 3 or 4 times per week, as well as oysters or clams, sardines, another 2 or 3 times per week.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on March 16, 2013
at 03:01 PM

When my mom was little she and the other young students were force fed cod-liver oil in school to prevent disease (it was a federal law). That's in addition to all the vitamin A they had at home (they ate a traditional diet, lots of organ meats, raw cream and butter, beef, fatty fish, and seafood). All that vitamin A nowadays is considered outrageous, but it was normal back then.

0
246ebf68e35743f62e5e187891b9cba0

(21420)

on May 15, 2012
at 06:02 PM

I don't track my intake anymore, but I do take a half-dosage of a daily multi now, and I can honestly say that I do feel pretty good with it, the improvement is enough for me not to stop, but "meh" if I run out of vitamins I won't be rushing to the store.

0
Da8e709acde269e8b8bfbc09d1737841

(1906)

on May 15, 2012
at 04:22 PM

One of the many arguments against multivitamin use is that the supplements aren't bioavailable, and you just "piss them back out". I've tried several brands of multivitamins in the past, and noticed no difference when I was taking them compared to when not, other than the fact that my pee looked different.

7fc82eebafd44badc73c520f44660150

(3275)

on May 15, 2012
at 04:38 PM

I can't notice any difference when I go into a basement with RADON vs. one without. It doesn't mean I want to be exposed to radon. If there were specific dangers associated with multi-vitamins, that might make me reconsider. If, however, the only downside is it might not be well absorbed, I don't mind the redundancy for the sake of insurance.

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