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I don't take supplements...should I? Where to begin?

Answered on August 19, 2014
Created March 20, 2012 at 3:31 PM

I've been Paleo for a solid 2 months now...and feel good. I'm about 90% paleo, never had any issues personally with dairy or gluten (have cream in my coffee still) but figured I'd give it a go...I'm curious what supplements are most common/necessary. I do crossfit 3x a week and occasional biking and running. I would like to continue the process of leaning out a bit, but am a little freaked out by supplements in general so any advice on the basics would be great!

246ebf68e35743f62e5e187891b9cba0

(21430)

on July 24, 2012
at 06:11 PM

Amber - you could potentially kill two birds with one stone if you took out the Vitamin D and replaced your fish oil with cod liver oil.

Da8e709acde269e8b8bfbc09d1737841

(1906)

on March 20, 2012
at 05:17 PM

I'm more in Chris Kresser's camp when it comes to supplementation, and I think Richard Nikolay likely takes too many. Chris has written on this a couple times, but here's a starter link I quickly grabbed from Google: http://chriskresser.com/9-steps-to-perfect-health-4-supplement-wisely

14fceb4700695331fab05b89bc722c6d

(10)

on March 20, 2012
at 03:52 PM

yeah...i sort of figured that is essentially one of biggest purposes of paleo--to get most of our neesd from our food? thanks for your help.

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5 Answers

3
0a31b8309ef49bd18cd21d87d3b0b38d

on March 20, 2012
at 06:57 PM

The only supplements I take are vitamin D (I live in Seattle and there's not much natural sunlight to soak up 9 months of the year), fish oil to boost my Omega 3s, and a probiotic, because I don't get enough fermented foods (kimchi/sauerkraut) in my diet. I had been taking a B-complex and a multivitamin before, but don't really see the point now, seeing as how nutritionally complete my diet is now.

246ebf68e35743f62e5e187891b9cba0

(21430)

on July 24, 2012
at 06:11 PM

Amber - you could potentially kill two birds with one stone if you took out the Vitamin D and replaced your fish oil with cod liver oil.

Da8e709acde269e8b8bfbc09d1737841

(1906)

on March 20, 2012
at 05:17 PM

I'm more in Chris Kresser's camp when it comes to supplementation, and I think Richard Nikolay likely takes too many. Chris has written on this a couple times, but here's a starter link I quickly grabbed from Google: http://chriskresser.com/9-steps-to-perfect-health-4-supplement-wisely

0
6d64cd6dc98d6ab763bd03678a317964

(2177)

on July 24, 2012
at 03:19 PM

Short Answer:

A picture is worth a thousand words. http://i47.tinypic.com/3sh2h.png

Typical "paleo" day nutrient wise. No real need for supplementation.

Longer Answer: Context is everything. You need to know where your body is coming from diet wise. IF your fresh off a SAD then supplements can help your transition to paleo because your mitochondria are not optimal.

You also workout 3 times a week and might want supplements that help lower stress (rhodiola, ashwaganda, relora), enhance endurance (Endurox, beta-alanine, etc), and post workout recovery (whey isolate + vitargo).

0
06935be03aaa3cc589afb3b5e01268ad

(158)

on March 20, 2012
at 06:26 PM

You dont need supplements (Unless you compete), just eat sensible around your training.

no eating closer than an hour before training

not be hungry before training,

Eat within ½ hour after excercise.

Eat some lean meat, 100gram (about 20gram protein)

And some fruit, an apple, banana, or something similar.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 20, 2012
at 03:42 PM

Meh. I take a good number of supplements, but I don't readily suggest them to others unless there is a compelling reason.

It sounds like you work out a good amount. Fish oil is suggested by many for general maintenance, but I find it handy for recovery as well. Vitamin D is also suggested by many, as it's one of the main vitamins most of us are lacking in quantity, since we don't get outside as much as we should.

Beyond that, I would consult with your physician, or a sports nutritionist. There's lots of things that you can try to help augment with supplements, but you don't want to literally piss your money away if you can avoid it.

Strive to get as close to 100% of what makes you feel right from your diet alone.

14fceb4700695331fab05b89bc722c6d

(10)

on March 20, 2012
at 03:52 PM

yeah...i sort of figured that is essentially one of biggest purposes of paleo--to get most of our neesd from our food? thanks for your help.

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