0

votes

Too much supplementation?

Answered on October 09, 2013
Created October 08, 2013 at 6:29 PM

My question is about supplementation and do I get too much vitamin A and D

I eat 5 times a week paleo style (meat, eggs, veggies etc)

My supplementation is Now Foods Adam (=Vitamin A 10000IU, 60% Beta-Carotene 40% Retinyl Palmitate and Vitamin D-3 1000IU), 5000IU D-3 supplement and 2ml Cod Liver Oil.

Is there any cause for concern and what are safe levels?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 09, 2013
at 03:21 AM

"but vitamin A in the form of little oil capsules is so cheap i see no reason to go artificial"

and make sure it reads 'natural' on the label. i have only been able to find one brand that sells natural vit A (from fish liver).

if you see retinyl/retinol palmitate, its synthetic. & if you see retinyl/retinol acetate, i'm pretty sure its synthetic as well (sigmaaldrich). basically if it does not say natural & the source ie. fish liver, than it is probably synthetic

  • 7da13176eaf4b1e876831db75fdf8674

    asked by

    (0)
  • Views
    1.4K
  • Last Activity
    1597D AGO
Frontpage book

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

4 Answers

0
Medium avatar

on October 09, 2013
at 09:10 PM

I would consider that to be too much vitamin A for myself, since that amount causes me to develop eczema and seborrheic dermatitis, presumably as a result of competition with vitamin D. If you start to develop similar problems, you may want to remove it. Vitamin A toxicity generally occurs when it exceeds RBP's ability to contain it and starts to spill from the liver into lipoproteins, which carry it around and overdose various tissues. A zinc insufficiency will decrease RBP capacity.

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 09, 2013
at 04:13 AM

The D3 sounds good. Personally I would skip the vitamin A and eat liver 1-2 times a week. You don't need a massive portion, maybe 1/4 pound as a serving. You'll get choline and other goodies from the liver too, so it's not just replacing your vitamin A.

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on October 08, 2013
at 06:57 PM

in general you want to consume between 2-5000 ius of vitamin D -- i understand your body uses around 11000 a day (you synthesize == sun exposure)

vitamin A 10000 is fine, assuming high D levels vitamin A toxicity is around 200,000ius, so as long as your not eating a lot of liver you probably shouldnt be worried. keep in mind A is fat soluble and the excess is stored. that being said your body cant really use Beta carotene(plant vitamin A) which is why people need to supplement as BC is very poorly converted in the body. palmitate is an artificial version of A which is frowned upon in the paleo/naturalist community.... it isnt especially bad but vitamin A in the form of little oil capsules is so cheap i see no reason to go artificial.

Cod liver oil is questionable IMO, people tend to prefer fermented cod liver oil. i remember seeing something a little while back about cod liver oil being high in toxins like mercury as fish higher in the food chain tend to accumulate more, and there tends to be a lot of 'shark liver oil' contamination with the 'cod'. (not 100% sure on this so feel free to look into it) but in general people prefer fermented cod liver oil or Krill oil followed by normal fish oil.(keep in mind fermented cod liver oil contains both A and D so you may want to adjust your supplementation if you switch)

you should be fine... i would double check on the cod liver oil especially if its low quality. vitamin A tends to protect against vitamin D toxicity and vitamin D tends to protect against vitamin A toxicity so again i do not foresee an issue unless you consume lots of beef liver or sit naked outside 24 hours a day.

a lot of people take many many many more supplements than that, although those would probably be the highest doses i would recommend without a blood test for a and d.

tl: dr- your fine, but get real vitamin a next time, and double check your cod liver oil

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 09, 2013
at 03:21 AM

"but vitamin A in the form of little oil capsules is so cheap i see no reason to go artificial"

and make sure it reads 'natural' on the label. i have only been able to find one brand that sells natural vit A (from fish liver).

if you see retinyl/retinol palmitate, its synthetic. & if you see retinyl/retinol acetate, i'm pretty sure its synthetic as well (sigmaaldrich). basically if it does not say natural & the source ie. fish liver, than it is probably synthetic

0
Medium avatar

(238)

on October 08, 2013
at 06:36 PM

Why do you take A ? If I was going to add A it wouldn't be with Retinyl Palmitate, that is the cheap artificial stuff they add to most processed foods. I get so much A in my diet that I don't add. D on the other hand is hard to get in the PNW during the months when sun is not evident. I take 2000, doesn't mean I'm right. Both are fat soluble so they stay with you. If you really need to know, take a blood test for vitamin levels in your body.

Answer Question


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