7

votes

Nutrient Deficiencies Associated with Paleo-eating Habits: Targeting Needs for Supplementation

Answered on August 19, 2014
Created December 05, 2010 at 5:05 PM

For those using Fitday.com (or a similar program) to track macro- and micronutrient intake, what nutrients have you identified as "trouble spots"?

For what it's worth, a typical day's diet for me consists of eggs (4-6) scrambled in ghee (with a spot of cream and perhaps some onions), 8 ounces salmon poached in coconut milk, a couple of strawberries or a handful of blackberries, 5 strips of bacon, 3 egg yolks fried in bacon grease, red wine.

Here are my deficiencies, using the Fitday "Total Nutrition" report for a 2-week period, expressed as RDA (not to in any way endorse the RDA, but these are the lowest values and the report only expresses values in relation to RDAs):

vitamin D (35%) vitamin E (39%) vitamin C (49%) thiamin (vitamin B1) (56%) potassium (58%) calcium (71%) magnesium (83%) iron (88%) manganese (94%)

What are your deficiencies (if any)?

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 07, 2010
at 04:45 AM

Jujube is a great drought tolerant fruit tree. A lot of these are just older style plants but still available and easy to grow.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:57 PM

Get some soup bones and bake them for the marrow, then chew on the bones or stew with vinegar to make bone broth (calcium etc). Baked ribs and gnaw on the bones too. Mushrooms for lots of Bs. Non-cruciferous veg - all the squash, pumpkin, melon, cucumber tribe. Solanaceous veg (some people can't eat them) tomatoes, eggplant, peppers, tomatillas. Seaweeds. Avocados (yeah, it's a fruit) for Bs, C, E, K etc. Beets, carrots, lettuces, endive, celery, leeks, onions, artichokes, asparagus....

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:40 PM

Also add in organ meats - hunter/gatherers that eat almost all fat/protein eat lots of organ meats to provide otherwise missing nutrients.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:38 PM

Cordain suggests @ 35% of calories from non-starchy veg and fruit. That's actually a huge whopping heap of fruit and veg. His figures estimate many times RDA of A & C and other vitamins and minerals were in paleo diet.

A727956fa3f943057c4edb08ad9e864e

(4183)

on December 05, 2010
at 09:45 PM

Vitamin E is actually something that is OK to not reach RDA for as long as PUFA intake is low. That was one of the findings of the Lyon diet heart trial. Supplementing E seems to have very mixed results, in some cases it was downright harmful. In any case wouldn't add in PUFA to the diet in order to get more E.

8287c6ddae0d78eae0a09fdd5999617c

(2581)

on December 05, 2010
at 07:56 PM

Most common plant foods have very low levels of Vitamin C compared to the Kakadu plum, Camu Camu, rose hip, acerola, jujube, sea-buckthorn berries, recognize these names? Neither did I. It leads me to believe perhaps Neolithic domestication maybe has lowered the Vitamin C content of foods.

461281c9092d3cb306b46831064e2fc4

on December 05, 2010
at 07:18 PM

More reason to seek out vitamin C: a recent series of studies by Richard Johnson and colleagues suggests that vitamin C is an important mediating variable in the link between fructose consumption and obesity. The authors hypothesize that humans lost the capacity to produce vitamin C when it was metabolically advantageous to store fructose as fat. Through its effects on uric acid, vitamin C reduces the fattening effects of fructose. More details here: http://edrv.endojournals.org/cgi/content/full/30/1/96

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 05:50 PM

During your reply, I edited by response. Use yams or sweet potatos for a carb. I microwave til soft and then slather with butter to eat along with eggs and bacon...replaces the hash browns I used to copiously consume.

531db50c958cf4d5605ee0c5ae8a57be

(8878)

on December 05, 2010
at 05:50 PM

Should mention that my vitamin D levels worked out to be 79 ng/dL last time I checked. And this is the lowest %. So I'm not stressing. Just curious what "deficiencies" other people are seeing. As you point out, and my numbers suggest, Fitday is only as good as the interpretive skills of the user.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 05:48 PM

During your reply, I edited by response.

531db50c958cf4d5605ee0c5ae8a57be

(8878)

on December 05, 2010
at 05:46 PM

I am trying to eat liver once a week. The diet outlined here is from yesterday. I'm looking to add more vegetables, just for variety (and as a medium to get more butter!) but broccoli doesn't work for me. Would like low-starch options that are not cruciferous. Just to be safe, I'm taking cod-liver oil as well, and magnesium/calcium, and a multivitamin. Thanks for the feedback.

B4aa2df25a6bf17d22556667ff896170

(851)

on December 05, 2010
at 05:44 PM

vtamin d supplement, and magnesium before bed. Thats prob all you need... liver once a week or so would also be good for the iron and b vitamins

  • 531db50c958cf4d5605ee0c5ae8a57be

    asked by

    (8878)
  • Views
    3.3K
  • Last Activity
    1546D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

3
A727956fa3f943057c4edb08ad9e864e

on December 05, 2010
at 06:35 PM

I wouldn't underestimate the requirement for C. The author of the Perfect Health Diet got scurvy when he contracted an infection while eating low carb. I have personally suffered receding gums because I wasn't paying attention to my ascorbate intake. This is reversing now that I supplement with one gram a day. Just because C isn't a fashionable supplement doesn't make it any less important.

Also, there was a recent paper (which I can't track down now of course!) showing that the potassium requirement is higher than the RDA. You can't really supplement potassium in any meaningful way so get it from coconut, tomato paste and lots of veggies.

Selenium isn't measured in Fitday but most soils are deficient. You can get the RDA from 3 brazil nuts a day, don't go overboard though, selenium is toxic in excess.

461281c9092d3cb306b46831064e2fc4

on December 05, 2010
at 07:18 PM

More reason to seek out vitamin C: a recent series of studies by Richard Johnson and colleagues suggests that vitamin C is an important mediating variable in the link between fructose consumption and obesity. The authors hypothesize that humans lost the capacity to produce vitamin C when it was metabolically advantageous to store fructose as fat. Through its effects on uric acid, vitamin C reduces the fattening effects of fructose. More details here: http://edrv.endojournals.org/cgi/content/full/30/1/96

3
06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 05:36 PM

The RDA of the government is as much of a joke as is the food pyramid. Based upon your outline as to what you eat, you are getting most of the nutrients you need.

Eat the whole egg and I don't see any organ meats such as beef liver or chicken liver a couple times a week. I see you asked about supplements to replace organ meats. All I can say is eat real food for your nutrients. Learn to flavor liver by pan frying in lots of coconut oil with a dash of thyme and basil. It does wonders for the taste.

Also red meat with lots of fat around the edges. Salmon is wonderful. And don't forget chicken pan fried in coconut oil or baked. Fat is your friend in the paleo world.

Many of us eat 75% fat, 25% protein with a few veggies steamed and slathered in butter/ghee. And a green salad with olive and vinegar.

You did not mention Vit D3 supplementation. Almost all Americans are deficient in serum D3 regardless of where they live and regardless of what they eat....south or north. Many of us take 4-5000IU D3 gel caps a day to keep our D3 levels at 50-60ng/dL.

And don't ever think you are missing anything by not eating grains...soaked or not...for your celiac. Celiacs after a while tend to yearn for the taste of flour.

Don't fret. You are doing great.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 05:50 PM

During your reply, I edited by response. Use yams or sweet potatos for a carb. I microwave til soft and then slather with butter to eat along with eggs and bacon...replaces the hash browns I used to copiously consume.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on December 05, 2010
at 05:48 PM

During your reply, I edited by response.

531db50c958cf4d5605ee0c5ae8a57be

(8878)

on December 05, 2010
at 05:46 PM

I am trying to eat liver once a week. The diet outlined here is from yesterday. I'm looking to add more vegetables, just for variety (and as a medium to get more butter!) but broccoli doesn't work for me. Would like low-starch options that are not cruciferous. Just to be safe, I'm taking cod-liver oil as well, and magnesium/calcium, and a multivitamin. Thanks for the feedback.

531db50c958cf4d5605ee0c5ae8a57be

(8878)

on December 05, 2010
at 05:50 PM

Should mention that my vitamin D levels worked out to be 79 ng/dL last time I checked. And this is the lowest %. So I'm not stressing. Just curious what "deficiencies" other people are seeing. As you point out, and my numbers suggest, Fitday is only as good as the interpretive skills of the user.

2
D10ca8d11301c2f4993ac2279ce4b930

(5242)

on December 05, 2010
at 06:14 PM

Vitamin C is an interesting one. The theory goes that vitamin C is deeply depleted by excessive carb intake. When you cut the carbs, a little bit of vitamin C starts going longer ways. So your vitamin C consumption may be at 35% rda but it's likely several times more bioavailable than a SAD eater's vitamin C. Side note: bioavailability not quantity of nutrients is why WAPF recommends fermented cod liver oil.

8287c6ddae0d78eae0a09fdd5999617c

(2581)

on December 05, 2010
at 07:56 PM

Most common plant foods have very low levels of Vitamin C compared to the Kakadu plum, Camu Camu, rose hip, acerola, jujube, sea-buckthorn berries, recognize these names? Neither did I. It leads me to believe perhaps Neolithic domestication maybe has lowered the Vitamin C content of foods.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 07, 2010
at 04:45 AM

Jujube is a great drought tolerant fruit tree. A lot of these are just older style plants but still available and easy to grow.

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 07, 2010
at 04:53 AM

I find that a little bit of fruit at lunch easily fulfills the vit C RDA. I am so far not worrying so much about E. I don't yet see the evidence for it being so essential. I think you have to look at each nutrient on a case by case basis. The RDAs are crude measures, sometimes too high and sometimes too low, and are not based on the most recent science. All that being said, the RDAs are a place to start. As for vit D, most people get most of their D from the sun so dietary intake is not the main source anyway and thus cannot be called a 'deficiency.' You will also want to look at your intake on other days to see if there is a consistant pattern. But so far, seems like vit C intake is often low on paleo lowcarber diets. And Magnesium, calcium, and vitamin E seem to be common low spots overall, not just for paleo eaters.

1
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 12:31 AM

Add in some fruit and veg and some nuts. Red peppers, spinach, raw carrots, more berries, citrus, apricots, peaches, almonds etc. Greens would help a lot. If you can try some kale or collards w bacon. If cruciferous veg are totally out, heap on the spinach, beet greens and Swiss chard.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:57 PM

Get some soup bones and bake them for the marrow, then chew on the bones or stew with vinegar to make bone broth (calcium etc). Baked ribs and gnaw on the bones too. Mushrooms for lots of Bs. Non-cruciferous veg - all the squash, pumpkin, melon, cucumber tribe. Solanaceous veg (some people can't eat them) tomatoes, eggplant, peppers, tomatillas. Seaweeds. Avocados (yeah, it's a fruit) for Bs, C, E, K etc. Beets, carrots, lettuces, endive, celery, leeks, onions, artichokes, asparagus....

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:40 PM

Also add in organ meats - hunter/gatherers that eat almost all fat/protein eat lots of organ meats to provide otherwise missing nutrients.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on December 06, 2010
at 01:38 PM

Cordain suggests @ 35% of calories from non-starchy veg and fruit. That's actually a huge whopping heap of fruit and veg. His figures estimate many times RDA of A & C and other vitamins and minerals were in paleo diet.

1
8287c6ddae0d78eae0a09fdd5999617c

(2581)

on December 05, 2010
at 07:53 PM

Your Vitamin C and E is low but aside from that it doesn't look that bad to me. Your average junk food eater would look horribly worse.

Not surprising Vitamin E would be an issue. Although you can still eat nuts and seeds to get that. Maybe a varied diet with more fruit and veg would be enough for Vitamin E if you don't like eating nuts and seeds. Same with the Vitamin C...maybe it would be a good idea to add a few more servings of fruit and vegetables.

A727956fa3f943057c4edb08ad9e864e

(4183)

on December 05, 2010
at 09:45 PM

Vitamin E is actually something that is OK to not reach RDA for as long as PUFA intake is low. That was one of the findings of the Lyon diet heart trial. Supplementing E seems to have very mixed results, in some cases it was downright harmful. In any case wouldn't add in PUFA to the diet in order to get more E.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!