Ok so I used to take a bunch of Supplements before going paleo. I have since stopped taking all of them, besides the occasional Carlson's liquid Fish oil, and Vitamin D (when I have no access to sun)
I've been tracking my vitamin / mineral values on fitday for a while. It looks as though I don't always get enough D, Magnesium, Calcium, or Vit C.
I found this link text And thought it was pretty good. Anyone tried it? Also, I noticed it contains soy, which makes me not want it at all. Anyone have any other recommendations for a similar product, without soy? Or other suggestions?
asked byTodd (5838)
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on November 21, 2010
at 02:50 AM
Mileage is going to vary. I have found I really do MUCH better when I heed the RDAs for magnesium. I think it's dangerous to assume you don't need to worry at all about any nutrient recommendations. I do think it's likely that some or many RDA decisions do not have good scientific research behind them. Many were decided on by determining levels that seem to avoid obvious deficiency symptoms in the average populace and then multiply that amount by 2 or 3. That's not super scientific. The other problems is that individual genetics and diet will vary greatly and each type of food influences absorption of other nutrients and needs for other nutrients. ALso, those many now with damaged metabolisms may need more nutrients to be healthy, not less. Also bare in mind that some RDAs have been found to be way too low like for vitamin D. To assume that all RDAs are too high is a risky decision, especially if not backed by any other scientific evidence other that that some people seem healthy despite not following RDAs.
Paleo is not a strict eating plan such that even eating totally paleo all the time, it's quite possible to not get enough of some nutrients that are not in many foods. For instance, if a person does not happen to eat a lot of almonds, potatoes, salmon and a few other foods, it's fairly easy to be consuming very very little magnesium. It is believed that 100s of years ago, levels of magnesium in all foods were probably 3 times higher than today but modern farming techniques have badly depleted magnesium out of the soil. We as paleo eaters cannot perfectly replicate what our ancestors truly ate because there are too many unknown factors. That is one of the reasons why paleo eaters turn to science to try to pick up some of that slack. I would be the first to agree that many current RDAs are weak on science, but that does not mean that everyone should totally ignore and not concern themselves in any way with tracking nutrient intake and that all RDA science should be totally ignored just because soandso eats only meat and still feels good.
Oh and on the issue of the supplement, I see it has magnesium oxide as the magnesium source. Magnesium oxide is often used in supps because it is the cheapest source, but one study found mag oxide to be only about 6% digestible. Plus it can really give some people the trots. I use chelated magnesium from Albion labs since it's highly digestible and has less side effects.
on November 21, 2010
at 11:52 PM
I agree with the recommendations to try supplementing with just D3 and magnesium citrate and seeing how that goes, and would add maybe vitamin K2 if you aren't eating much liver or other sources of it. I've noticed a huge difference following that regimen. In terms of calcium, I would suggest reading this article which gives a brief overview of factors affecting calcium absorption/excretion and makes the case that supplementing with calcium isn't really necessary when one has an adequate intake of vitamin D and magnesium and minimizes lifestyle choices that inhibit bone remineralization.
on November 21, 2010
at 02:10 AM
How are you determining what enough is? Fitday's micronutrient recommendations are based on US government guidelines, and I hope I don't need to reiterate the problems with those on this site of all places. If you're paleo and avoiding neolithic antinutrients/poisons you don't need anywhere near their recommended dosage. I only take Vitamin D because I live a vampiric existence as a computer jockey, but everything else is taken care of the proper way from nature's pharmacy by eating only meats (including offal) and vegetables.