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Vitamin A &D

Answered on September 16, 2013
Created September 15, 2013 at 7:37 AM

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).

4cef120270c742b7f0094b05c617636f

(181)

on September 16, 2013
at 12:28 PM

Kresser has some info suggesting that too much D is not as good as we think. PHD suggets 2000IU a day. People I've recommended 5000IU to in the past have had some stomach upset when taking this dose. If you look around the internet you'll find plenty of info that suggests that high doses of Vit D are not as good as you may think.

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on September 15, 2013
at 04:17 PM

Thank you Eric. I hate cheating...'if a job's worth doing' etc but at the same time I cannot bear the taste of cod liver oil, hence the balsamic. I am trying to embrace all of Paleo food-wise, because it has made me feel so good so far; better than I have in years, and I don't want to jinx that. I looked on this website and although it was very informative, it was a bit too technical for me, but i shall probably refer to it again. Thanks for your help.

Cbda678b2a6bf0537d8c4ea0ce8aa9ad

(4319)

on September 15, 2013
at 03:41 PM

Personally I would not use it. According to this page http://nutritiondata.self.com/facts/spices-and-herbs/9744/2 it contains 17% carbohydrates. But I'm a Type II diabetic. Cheating is a personal thing. Depends how it affects you and how you feel about it. One man's cheat can be another man's main daily dish. If you feel physically ok after consuming, and it does no harm to any of your long range goals, which may be weight loss, lower blood pressure or blood sugar, or whatever, I imagine it's ok. My big cheat is eating an apple from my apple trees.

7904c7276d7e48f1be887fabd263bfd9

(300)

on September 15, 2013
at 02:33 PM

where does the 2000iu number come from? max rda for canada, or another source?

Medium avatar

(0)

on September 15, 2013
at 02:31 PM

I can't go out with my shirt off, I would scare the neighbours as well as myself! Also, are we not supposed to cut back on carrots? I do take vitamin D3 (1,000 I.U.) and doesn't that help with calcium absorption?

Medium avatar

(0)

on September 15, 2013
at 02:27 PM

Thank you, I live in the UK and it is pretty lacking in sun, and when the sun does come out I have to go indoors in case of migraine. I hate the taste of oil, but I am trying to make a palatable 'dressing' to be true to Paleo.... is balsamic vinegar a huge cheat?

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3 Answers

0
13f174d097c9293ed7d079dba783217c

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!

0
Cbda678b2a6bf0537d8c4ea0ce8aa9ad

(4319)

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 :)

Cbda678b2a6bf0537d8c4ea0ce8aa9ad

(4319)

on September 15, 2013
at 03:41 PM

Personally I would not use it. According to this page http://nutritiondata.self.com/facts/spices-and-herbs/9744/2 it contains 17% carbohydrates. But I'm a Type II diabetic. Cheating is a personal thing. Depends how it affects you and how you feel about it. One man's cheat can be another man's main daily dish. If you feel physically ok after consuming, and it does no harm to any of your long range goals, which may be weight loss, lower blood pressure or blood sugar, or whatever, I imagine it's ok. My big cheat is eating an apple from my apple trees.

Medium avatar

(0)

on September 15, 2013
at 02:27 PM

Thank you, I live in the UK and it is pretty lacking in sun, and when the sun does come out I have to go indoors in case of migraine. I hate the taste of oil, but I am trying to make a palatable 'dressing' to be true to Paleo.... is balsamic vinegar a huge cheat?

0
4cef120270c742b7f0094b05c617636f

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.

Medium avatar

(0)

on September 15, 2013
at 02:31 PM

I can't go out with my shirt off, I would scare the neighbours as well as myself! Also, are we not supposed to cut back on carrots? I do take vitamin D3 (1,000 I.U.) and doesn't that help with calcium absorption?

7904c7276d7e48f1be887fabd263bfd9

(300)

on September 15, 2013
at 02:33 PM

where does the 2000iu number come from? max rda for canada, or another source?

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