It seems there is a lot of confusion and uncertainty about dosage of the fat-soluble, "Paleo" vitamins A-D-K-E. Everything I've read concentrates on toxicity and taking as much as possible to be safe.
Vit-D seems the most studied and 2000IU/50lbs/day seems well established. Unfortunately, there is not a lot of study into how much vit-K is safe, or how little is optimal. I think vit-A & E are not recommended for any supplementation in most healthy westerners.
Given all that uncertainty, I'm inclined to think the answer for Paleo vitamin dosage is to match the ratio found in the milk of green grass fed cows. Using 2000IU/50lbs/day of Vitamin D as a starting point, does anyone know what the A-D-K-E ratio of pasture butter is in order to extrapolate to K, E, and A dosage?
asked byPortlandAllan (2633)
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on February 25, 2010
at 05:45 PM
I have done a lot of research on this and think, on average, good targets are:
D 2500IU/day at first and get levels checked after 3 months. Target 45-50ng/ml.
A 5000IU/day from all sources, including carotenes. It's very hard to know how much carotene will be converted to retinol in your body, so I try to get about 2000IU at least from retinol (dairy fat and fish liver oil). I suspect (not proven yet) that carotene conversion is modulated by both vitamin D and vitamin K status. Thus, being replete in all three might mean you will convert carotenes efficiently (meaning, on an as-needed basis). Likewise, K1 conversion to mk-4 K2 may be modulated by D and A status. Just take moderate doses of all three and you'll be good. :)
K Eat a lot of greens, eggs (or maybe liver if you like it), butter, and cheese. To get an extra boost, a low-dose K2 supplement might be good. I use 90 micrograms of mk-7 K2 once every three days.
E About 30IU from all sources, unless you eat a high PUFA diet - then, more. But, don't eat a high PUFA diet.
on February 24, 2010
at 07:46 PM
Humans did not get a "perfect blend" of vitamins A, D, E, and K solely from butter, so butter is probably not a useful starting point for this type of analysis.
Most of the vitamin D that prehistoric humans got were from the sun, so attempting to start with a food item to do a ratio analysis will give you hugely inflated quantities of vitamins A, E, and K.
on November 13, 2010
at 10:31 AM
there are two positions wrt A: one says retinol is incredibly toxic, even in sub 5kIU levels, and only carotenes should be taken (cannell et al from the vitamindcouncil, see http://is.gd/gZOHx), and the other position (weston price) who say, supplemental retinol is harmless as long as you're not deficient in D, and that humans have always eaten large amounts of retinol coming from liver. having not studied the topic myself yet, my position is to be cautious, and not to take more than 1000IU as retinol a day, and the rest in carotenes.