Hi there, please can someoe tell me how to get these vitamins naturally. I hope I am, by eating lots of green leafy vegs. and fruit. I love fresh salmon steaks, mackerel, pork loin, steak, turkey and chicken (I eat a lot of chick and turkey without the skin), salad foods, venison. I also have a concentrated cod liver oil and vitamin D supplement first thing in the am. but I would prefer to ingest these thigs naturally if poss. Thank you.
(I'm new to Paleo and full of questions so I hope they are not too basic).
asked byScottie54 (0)
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on September 16, 2013
at 12:42 PM
here's my two-sense in this: vitamin A, really only good sources of this are from organ meats, especially liver. So either eat liver once or twice a week, or take a good fermented cod liver oil, chris kresser suggests Green Pasture's. Carrots are NOT a good source of vitamin A, because it's beta-carotene, a precursor to vitamin A, and the body does NOT convert this very well, someone said it was only about 3% of dietary carotenoids convert to vitamin A.
Vitamin D: first thing's first, unless you live in florida, texas, arizona, california, or anywhere that gets sun a LOT, you need to get your vitamin D levels checked from bloodwork, it's about $40. According to every paleo guru i've ever heard from, it needs to be at least 60 ng/ml, some people like dave asprey suggest up to 80 ng/ml for optimal brain performance. According to the book Vitamin D solution written by (can't think of his name off top of my head and the book is at home), the doctor who first started the serious Vitamin D studies back in the 70's, he suggests at least 2,000 IU per day. Now, dave asprey suggests you shoot for 1,000 IU per 25lbs of body weight (this works for obese people because their bodies have a harder time absorbing it).
I take sublingual drops, usually 5,000 IU everyday, and i live in northern florida where it's sunny a LOT. Going to get my blood levels checked in a month, so i'll let you know how well florida is for getting vitamin D from the sun lol. Cheers!
on September 15, 2013
at 11:00 AM
Depends what you mean by "naturally". The sun as a Vit D source is in no way available to most folks during the long winter months. I personally take D3 10.000 IU, the carrier:
Pure cold pressed olive oil. Softgel consists of gelatin, glycerin and water.
Free of sugar, salt, starch, yeast, wheat, gluten, corn, soy, barley, fish, shellfish, nuts, tree nuts, egg and dairy products. No preservatives, artificial colors or artificial flavors.
Did paleolithic folks have access to these capsules? Maybe not :)
on September 15, 2013
at 10:30 AM
Vitamin A = Calf liver, carrots Vitamin D = Supplement or go out into the sun with your shirt off
I wouldn't supplement with more than 2000IU of Vitamin D. Ideally you want to get both every day as I believe they depend on each other.