4

votes

Nutrition Trackers: POLL - What are your TOP 3 and BOTTOM 3 MICROnutrients on the SPD?

Answered on August 19, 2014
Created February 29, 2012 at 1:16 AM

I am interested in gathering and crunching some numbers about the SPD - standard paleo diet. I know there really isn't one, but so much has been bandied about regarding MACROs I would be interested to hear from people about MICROS. I will collect and tally the information as best I can and repost it here (<---- not a statistician).

So, for those of you who track your foods, what are your top 3 and bottom 3 MICROnutrients. How far do you exceed or meet your RDI for your top 3 and how far do you miiss the mark on your bottom 3. (I use cronometer and these are not exact to be sure because there are always a few foods at the end of the day that just don't make it into the matrix.)

Mine are: Top 1) B12 at 119% 2) Vit A at 114% and Vit D at 111% (I take clo and count that as a food)

Bottom 1) Calcium is low (I go dairy free) at just 25% 2) B1 at like only 27% 3) my potassium was shockingly a mere 29%! (This makes me wonder about the fruitfulness of my fruit free diet.)

UPDATE:

Well, since only 9 people in total (I had some people off this board respond as well) took me up on this, I can't say any revelations are to be had. However, I will say that the top micro and lowest micro were pretty much reported high/low for each person who responded.

Highs:

1 B12 (This was high in nearly everyone)

2 A tie for A/K (I don't know about this since tracking sites also count beta carotene in A a lot also K1 and K2 are not accounted for separately)

3 Selenium

Lowest:

1 Calcium

2 B1

3 Potassium

For the time being I'll just let this stand as is, but if anyone else wants to submit their highs and lows I'll continue to crunch. It's interesting to see trends I think. Thanks for responding folks!

0dbd7154d909b97fe774d1655754f195

(16131)

on March 07, 2012
at 12:59 AM

Very much thank you dear.

21fd060d0796fdb8a4a990441e08eae7

(24543)

on March 06, 2012
at 09:00 PM

Mine are the same as yours, but with a vitamin E low instead of B1.

0dbd7154d909b97fe774d1655754f195

(16131)

on March 04, 2012
at 07:51 PM

Why thank you dear one.

0dbd7154d909b97fe774d1655754f195

(16131)

on March 04, 2012
at 07:50 PM

Thank you very much dearie.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 11:25 PM

This is something I have been thinking on as well. Since there are a few micros that a darn near impossible to hit out of the park when eliminating grains and fortified foods - like thiamin for example, or yes calcium, I would like to look later at whether the RDI is just based on fortified foods and what the implications are for keeping these at paleo levels.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 11:20 PM

Thank you very much my dear!

F4d04667059bc682540fdfd8b40f13a7

on February 29, 2012
at 11:19 PM

To have a SPD - I think we need new Paleo RDA's! I'm not sure I buy the conventional RDA's - especially not calcium; perhaps the Paleo Calcium RDA is actually a lot lower...

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:46 PM

Thank you my dear!

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:18 PM

Thank you very much my dear! (I know lots of people who don't eat well and they aren't getting close to 100% RDI for any nutrients, so you're doing great :)

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 29, 2012
at 12:28 PM

VEggies are almost always spring mix salads (arugula, red leaf, etc), radishes, carrots, tons of kale, and of course onions/garlic.

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 29, 2012
at 12:27 PM

copper, retinol come from beef liver. I supplement b6 and magnesium. As far as B1 and B3, no clue. I eat a lot of grassfed beef, bacon, and pastured eggs.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on February 29, 2012
at 11:43 AM

I hate B1 and potassium : there isn't really a food that contains lots of those. Brewer's yeast is a great source of B1, chromium and other B vitamins.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:31 AM

Thank you very much my dear - HOLY B12!

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:24 AM

Thank you very much my dear!

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:23 AM

Thank you very much my dear!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 29, 2012
at 02:14 AM

I got mine on a freebie by FitDay also, so I'm sure it doesn't take into account differences for pastured meat and eggs and so forth.

43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on February 29, 2012
at 02:12 AM

Impressive. Can you tell me what the main foods are you're eating to get such high B1, B3, B6, retinol, copper, and magnesium? Those are areas where I'm a bit low. I'm guessing chicken or pork for the B1, liver for the retinol...?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 29, 2012
at 02:04 AM

Just realized though that I don't include many of my herbs and spices when putting this together.....and I use A LOT of them.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 01:21 AM

I asked a few other paleo people before posting and their lows are also calcium, b1 and vit D. Highs were A, K and selenium.

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10 Answers

2
43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on February 29, 2012
at 02:23 AM

Top 3: B12 (804%), D (799%), K (460%)

Bottom 3: B1 (65%), magnesium (77%), potassium (83%)

(Not sure where to put Vitamin A on my list. I get 426%, but that includes beta carotene. I get 32,192 mcg beta carotene, 1060 mcg retinol, 3,836 mcg retinol activity equivalent.)

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:31 AM

Thank you very much my dear - HOLY B12!

2
3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 29, 2012
at 02:02 AM

High = B12, Selenium, and A.

Lows = C 37%, Manganese 41%, and Magnesium 47%.

Percents on top three are all a bit more than 3x the RDA.

I only supplement D and don't plan on changing anytime soon. I don't consider it "missing the mark"....I think whoever put the mark there misplaced it :P.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 29, 2012
at 02:14 AM

I got mine on a freebie by FitDay also, so I'm sure it doesn't take into account differences for pastured meat and eggs and so forth.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:24 AM

Thank you very much my dear!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 29, 2012
at 02:04 AM

Just realized though that I don't include many of my herbs and spices when putting this together.....and I use A LOT of them.

2
246ebf68e35743f62e5e187891b9cba0

(21430)

on February 29, 2012
at 01:54 AM

The last 3 weeks average:

I consider the zinc and b6 to be low, as I take 30mg of zinc at bedtime, meaning my average "from whole foods" amount is under 20mg. I do not take a multi - I take a K complex in the morning, and 400mg mag cit, 30mg zinc every night, and sometimes (maybe twice a week) b6 with that as well (10mg).

nutrition-trackers:-poll---what-are-your-top-3-and-bottom-3-micronutrients-on-the-spd?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on February 29, 2012
at 11:43 AM

I hate B1 and potassium : there isn't really a food that contains lots of those. Brewer's yeast is a great source of B1, chromium and other B vitamins.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:23 AM

Thank you very much my dear!

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 29, 2012
at 12:27 PM

copper, retinol come from beef liver. I supplement b6 and magnesium. As far as B1 and B3, no clue. I eat a lot of grassfed beef, bacon, and pastured eggs.

246ebf68e35743f62e5e187891b9cba0

(21430)

on February 29, 2012
at 12:28 PM

VEggies are almost always spring mix salads (arugula, red leaf, etc), radishes, carrots, tons of kale, and of course onions/garlic.

43873f3cea4f22f91653b0f5ec7ab9d9

(401)

on February 29, 2012
at 02:12 AM

Impressive. Can you tell me what the main foods are you're eating to get such high B1, B3, B6, retinol, copper, and magnesium? Those are areas where I'm a bit low. I'm guessing chicken or pork for the B1, liver for the retinol...?

1
21b36b3de8ff31b0d41e7f0f4b5c1e03

(1688)

on March 06, 2012
at 10:11 PM

Highs (from Cron-o-meter): K 692%, B12 584%, Vitamin A 436%. Lows Calcium 83%, Vitamin E 84%, Iron 95%. Data covers the most recent four weeks.

0dbd7154d909b97fe774d1655754f195

(16131)

on March 07, 2012
at 12:59 AM

Very much thank you dear.

1
Dabdb4e771b72dff14709b0258b207a7

on March 02, 2012
at 07:55 AM

I looked back three months and mine are all the same as you have at the top except my vitamin C is much much higher than my vitamin A.

Cool cool cool.

0dbd7154d909b97fe774d1655754f195

(16131)

on March 04, 2012
at 07:51 PM

Why thank you dear one.

1
3b803506ca7d7b5796bc16ee5b9f11d3

on March 02, 2012
at 05:21 AM

Top: B2 (695%), A (471%) & K (229%) shame doesn't separate K1 form K2. Oh Copper is 376%.

Bottom: Calcium (62%), Potassium (77%), Vit. E (79%). Struggle with Mg too.

Day-to-day I tend to run low also on Vit. D, but I have my dose of sunshine pretty much daily for about 30 minutes at least, so I don't worry about it, and with the occasional oily fish (Salmon) the average bumps up nicely. Also run lower on Potassium even with plenty (for my taste) of dark-green leafy greens and banana, it isn't until I get some Yams that the numbers go up.

HIH

0dbd7154d909b97fe774d1655754f195

(16131)

on March 04, 2012
at 07:50 PM

Thank you very much dearie.

1
4a7929c2aa05bf11349d9e55cb542d47

on February 29, 2012
at 10:39 PM

Based on RDA from food sources only on my stats >20 yo, 160lbs, male.

Vitamins & Minerals over 200% (highest to lowest)

  • A (this is beta carotene, see retinol on the under list)
  • Selenium
  • B12
  • B6
  • K
  • Iron
  • Phosphorus
  • B3
  • C

Vitamins & Minerals under 100% (lowest to highest)

  • Retinol (I do 59% based on 900ug minimum)
  • Calcium
  • Magnesium
  • Potassium
  • Vitamin E

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 11:20 PM

Thank you very much my dear!

1
A0f2f0f632d42215944a798486bddde1

(1377)

on February 29, 2012
at 02:38 PM

Don't have my exact numbers handy, but in no order:

Top 3: Vitamin B12, Vitamin A, Vitamin K

Bottom 3 - Vitamin B1 (Thiamine), Folate, Vitamin E

Liver and Kale are to thank for my highs; lack of grains (B1), low PUFA (E), and, uh...what has folate? ...was to blame for my lows. Calcium was low too.

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:46 PM

Thank you my dear!

1
B0fe7b5a9a197cd293978150cbd9055f

(8938)

on February 29, 2012
at 11:34 AM

Currently I'm not eating very well (I have lots of work at school) :

Top 3 : B12 (246%), Vitamin C (245%), iron (253%, mostly from plants like parsley).
Bottom 3: B1 (62%), Calcium (43% didn't count mineral water), Magnesium (75%, I supplement this).

Vitamin D is at 0% but I don't count that one. I wish my butcher had brains, stomach and kidneys but he does not have them :)

0dbd7154d909b97fe774d1655754f195

(16131)

on February 29, 2012
at 02:18 PM

Thank you very much my dear! (I know lots of people who don't eat well and they aren't getting close to 100% RDI for any nutrients, so you're doing great :)

0
121a16aded2bed8dca492d3c9662ef4c

on March 19, 2012
at 01:18 PM

Diet is standard paleo. Occasionally I eat rice (this exception can make life a bit easier when eating out).

Data all according to CRON-O-meter (the map is not the territory!), 7-day daily average, micronutrients only:

Top 3:

  • vitamin K: 1244% (!)
  • vitamin B12: 363%
  • vitamin B6 (pyridoxine): 343%

Bottom 3:

  • calcium: 66%
  • vitamin E: 98%
  • magnesium: 99%

Comments: It is a challenge to get sufficient B1 on a paleo diet, at least if I am not eating a lot of organ meat (getting good organ meat is not easy in my parts). Many days my B1 intake is well under 100% of the RDA, and I have only been able to get it up by eating nutritional yeast. I also think the RDA for B1 is way too low (that's another story for another PH question :) ). That's why I think these values are a bit misleading; I am going to set the minimum higher.

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