3

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Do's and Don'ts of Supplementation

Answered on August 19, 2014
Created November 22, 2011 at 11:08 PM

What vitamins and other supplements would someone on a strict Paleo diet need? I've heard of many people taking Fish Oil, Vitamin D3, Vitamin K, and magnesium. I've even heard of taking alpha-lipoic acid and CoQ10. But are there others that are less well known that we should be taking? And do we need to supplement with probiotics and antioxidants as well?
And for those who do take supplements, are there any things you shouldn't be taking in conjunction with others? And how much is too much?
And is timing (i.e. when you take supplements in the day e.g. in the morning, after a meal, with a glass of water, etc.) important as well?
Also, if you believe we don't need to take supplements, can you suggest foods that are rich in certain vitamins/antioxidants?

96440612cf0fcf366bf5ad8f776fca84

(19483)

on April 21, 2013
at 02:46 PM

(That's to say, do the math, buy whichever is cheaper or of the quality you want. RLA should be 2x the cost of ALA, if it's more, get ALA.)

77ecc37f89dbe8f783179323916bd8e6

(5002)

on November 23, 2011
at 06:43 PM

Cory, I'm really curious about this. I'm one of those who really HATES the taste of liver. I've been thinking about downing frozen liver 'pills'. But a palatable liver shake would be more efficient. What does it taste like? Will it be repulsive to a liver-taste hater? How much of the liver's flavor makes it through? Thanks in advance!

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 23, 2011
at 06:09 PM

Ok this is for FitDay fried though instead of raw. http://www.fitday.com/fitness/FoodLog.html?_a_Date=1322006400.&_v_View_FoodLogSummaryTabs-Focus=RdaGraph&RenderType=Print

Ca2c940a1947e6200883908592956680

(8574)

on November 23, 2011
at 06:02 PM

Great thanks. Will try to add some into my regular shopping basket.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 23, 2011
at 05:57 PM

I did not find the data through my quick search on Raw liver, but I did find info on cooked liver. Oh and it surprisingly tastes very good. http://www.livestrong.com/article/47245-beef-liver-nutrition-information/

Ca2c940a1947e6200883908592956680

(8574)

on November 23, 2011
at 05:39 PM

Interesting, though I can't imagine particularly tasty. Do you have a nutritional breakdown of liver? Is it better raw than cooked?

235259a645be3cac56196e0489dbc8f4

on November 23, 2011
at 01:09 AM

awesome link! I definitely take the top 3 on that list and can attest to those. However, the more supplements I try the more worthless they seem. Haven't noticed much if any difference in my experimenting. I continually come back to whole real food which has made the most difference. I save my money for high quality foods over supplements.

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5 Answers

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on September 07, 2013
at 12:44 AM

I second the link above. I would also add that a source of probiotics is a key to good health and longevity. All the healthiest cultures around the world eat and drink fermented foods and drinks and our ancestors did too, plus they were exposed to them much more in the soil whereas we aren't. Fermented foods(kimchi, sauerkraut, natto) and drinks (goat milk kefir, coconut kefir, water kefir, etc) are best, but if you aren't able to make/eat those then a probiotic supplement would be good. It really depends on what your individual needs are though, cause everyone's needs are different. The healthier you are the less supplements you need since you can find all of the most important nutrients from foods. Magnesium is important since we don't eat enough foods that are high in it plus it's depleted from our soils, as are other nutrients, which is why it's good to take a multivitamin with trace minerals in it. For antioxidants eat berries and veggies, and eat foods with enough cysteine and glycine (bone broths, whey protein) since these amino acids are needed to produce glutathione which is arguably the most important antioxidant in our bodies. Your omega 6/3 ratio is another key to health, and you can have one close to the ideal (1-3:1) by eating lots of fish and other seafood and limiting your intake of veggie oils and nuts. By eating a paleo diet you should have more than enough of the nutrients your body needs, especially if you eat eggs (cholesterol, sulfur, protein), liver (vitamins A, B12, phosphorous), and grass-fed beef. Of course there are lots of different supplements for each kind of disease but again that depends on which health problem you might have if any.

3
Dd1f2bbed93f5502fc44663a0f6b0c79

on November 23, 2011
at 12:31 AM

Hello April. This link should help you http://jackkruse.com/what-are-the-top-ten-paleo-supplements/ Cheers..!

235259a645be3cac56196e0489dbc8f4

on November 23, 2011
at 01:09 AM

awesome link! I definitely take the top 3 on that list and can attest to those. However, the more supplements I try the more worthless they seem. Haven't noticed much if any difference in my experimenting. I continually come back to whole real food which has made the most difference. I save my money for high quality foods over supplements.

2
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 23, 2011
at 04:37 PM

Or you could scrap all the above and just throw a piece of grass fed frozen beef liver (the size of your palm), in a blender with a 1.5 cups of fresh squeezed orange juice and about a finger of chopped up Ginger.

Your endurance will thank you.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 23, 2011
at 06:09 PM

Ok this is for FitDay fried though instead of raw. http://www.fitday.com/fitness/FoodLog.html?_a_Date=1322006400.&_v_View_FoodLogSummaryTabs-Focus=RdaGraph&RenderType=Print

Ca2c940a1947e6200883908592956680

(8574)

on November 23, 2011
at 06:02 PM

Great thanks. Will try to add some into my regular shopping basket.

Ca2c940a1947e6200883908592956680

(8574)

on November 23, 2011
at 05:39 PM

Interesting, though I can't imagine particularly tasty. Do you have a nutritional breakdown of liver? Is it better raw than cooked?

77ecc37f89dbe8f783179323916bd8e6

(5002)

on November 23, 2011
at 06:43 PM

Cory, I'm really curious about this. I'm one of those who really HATES the taste of liver. I've been thinking about downing frozen liver 'pills'. But a palatable liver shake would be more efficient. What does it taste like? Will it be repulsive to a liver-taste hater? How much of the liver's flavor makes it through? Thanks in advance!

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on November 23, 2011
at 05:57 PM

I did not find the data through my quick search on Raw liver, but I did find info on cooked liver. Oh and it surprisingly tastes very good. http://www.livestrong.com/article/47245-beef-liver-nutrition-information/

2
47a42b6be94caf700fce9509e38bb6a4

(9647)

on November 23, 2011
at 02:44 AM

Look at Paul Jaminet's recommendations.

In many cases he suggests a food equivalent to these supplements. E.g., ruminant liver for copper. You may need to buy the book for that information, but you may want to buy the book anyway because it's good.

You can also have a look at the posts in his "supplements" category.

You should also read our Ultimate Supplemental Paleohacks Thread. And don't be confused, the thread itself is not a supplement to other threads on Paleohacks, it is a thread about supplements.

0
96440612cf0fcf366bf5ad8f776fca84

(19483)

on November 23, 2011
at 02:32 PM

Switch to R-Lipoic Acid. ALA is both left and right handed molecules, we only use the right handed ones, so half of ALA is wasted.

For CoQ10 switch to Ubiquinol as it's actually absorbable: we get ours from Costco in liquid form. Also beware that most CoQ10 caps are made with soy oil, which should be avoided since it's a transfat.

K, D3, Magnesium are critical as few modern day sources have it.

In terms of fish oil, you're better off eating one or two servings of fish a week, more if you eat poultry so as to offset the extra n6's from the birds. IMHO, the best source would be from sashimi - since it's not cooked, you're not oxidizing the n3's. If you use grassfed meats and ghee from grassfed cows you're already getting some omega-3's.

96440612cf0fcf366bf5ad8f776fca84

(19483)

on April 21, 2013
at 02:46 PM

(That's to say, do the math, buy whichever is cheaper or of the quality you want. RLA should be 2x the cost of ALA, if it's more, get ALA.)

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