2

votes

What vitamins shall I take with paleo?

Answered on August 19, 2014
Created July 09, 2012 at 3:46 AM

I have quite a modest budget, so I don't think what I eat will provide enough micronutrients for me. I heard a few people take Vitamin D3, K2 and magnesium, and I am almost 100% sure that I am D3 deficient, but I also heard that you need K2 or vitamin A to balance it out, or something? Also, seeing as I am lactose intolerant, should I take calcium too? Thanks :)

Eed7dabde3d61910685845e04605267f

(2934)

on July 27, 2012
at 07:43 AM

Sunshine, i'm very interestined in knowing about how calcium helps to sustain thyroid and bone health. Can you give any more insight? Cheers

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 10, 2012
at 04:55 PM

the citrate chelated magnesium would do just fine - i agree that it's not that soluble, it is definitely more soluble than the oxide form. I just mix the powder in warmish water and slam it down. ::fist pump::

34cf7065a6c94062c711eb16c0f6adc3

on July 10, 2012
at 04:45 AM

Sunshine: You could be right about Magnesium oxide. I haven't yet tried it. In that case what would be a good drinking solution for Magnesium? Magnesium Chloride? Magnesium Citrate also does not dissolve.

34cf7065a6c94062c711eb16c0f6adc3

on July 10, 2012
at 04:43 AM

I prefer the Super K, because it is a mix of MK4/MK7 and K1. The problem with MK4 is that its half life is very low. MK7 gives you sustained benefit for a longer time. Also presence of K1 reduces the need for K2. This is why Super K seems to me much better than Thorne's. Also I do see that Super K gives me a longer lasting effect. My hands remain soft for a longer time. I have tried both.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 02:04 PM

@rowan - this is also true :-) goats milk can also be tried. Also, I don't think milk should be avoided because one is lactose intolerant - one can build up tolerance if the sugar is indeed the issue.

C90c6c5154c1510d57239d570d947552

(163)

on July 09, 2012
at 10:26 AM

REAL milk has all the K2 you need to utilize the calcium. It's a perfect food. I'd recommend trying grass-fed non-homogenized milk from A2 cows (Jersey/Guernsey) (raw milk if you can find it). Lots of people can't tolerate the mass produced white stuff and think they're lactose intolerant, but they can drink the real stuff. I wake up with a throbbing headache and dry skin when I drink the commercial stuff, but can drink litres of real milk and wake up feeling super-charged. If you're British, look for milk with a gold cap.

2fd566cefde2de38e75e1bc13a966e16

(662)

on July 09, 2012
at 06:37 AM

I'd recommend the Thorne liquid K2 instead. It's MK4 (considered the more beneficial form) and comes in a bottle with a dropper so while it does run ~$60 you only need 3-4 drops daily so it lasts an extremely long time.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:34 AM

what i meant to say is that, magnesium oxide sucks as a supplement, but i do agree that magnesium sulfate is an excellent source

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:32 AM

magnesium ions react with water molecules to form magnesium hydroxide- it's thermodynamic propensity to precipitate out of water meaning it has poor solubility in water, which also means you are not going to separate the magnesium ions from the unless you heat the hell out of it.... or throw in some strong acid in there.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:27 AM

the problematic part of milk is not the calcium unless you have an inherent inability to tolerate calcium. unless dairy is part of the diet, it's actually pretty difficult to obtain adequate amounts of calcium for sustaining bone health AND thyroid function. The thyroid regulates calcium in the body. If one takes in too much but has a healthy thyroid, then the thyroid signals the movement of calcium into the bones.

34cf7065a6c94062c711eb16c0f6adc3

on July 09, 2012
at 06:17 AM

You should not take calcium. Milk is not good for adults that is why adults did not use to have the ability to digest the lactose. Yes we have adapted to digest it, but it is still not the best. Actually the problematic part in milk is calcium. When you have enough VitD, you will absorb enough calcium from your greens. Excess calcium can cause calcification everywhere in the body. K2 is required to utilize the absorbed calcium. So D3 + K2 + greens is the best combination, for calcium.

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3 Answers

best answer

0
34cf7065a6c94062c711eb16c0f6adc3

on July 09, 2012
at 06:14 AM

If you want to spend the least, spend that money on K2, it is expensive, particularly the SuperK Lifeextension one, but it is important.

D3 you can get from the sun, and it is a pretty cheap supplement, costing a 10-12$ for a whole year of D3, get the NOW 5000IU, 250caps box.

In addition I would recommend Magnesium supplementation. You can get very cheap Magnesium Sulphate (epsom salt) and Magnesium Oxide in pound bags. Magnesium sulphate should be dissolved in a bath tub and soak in it. Magnesium oxide should be dissolved in water, and drink only after it has settle down. You do not want to drink water which has magnesium oxide as particles floating around. The undissolved is not very easily absorbed and can have a laxative effect. Both are very cheap methods and can be done together.

It is best to get the Vitamin A from liver and/or cod liver oil. Be careful of overdosing.

2fd566cefde2de38e75e1bc13a966e16

(662)

on July 09, 2012
at 06:37 AM

I'd recommend the Thorne liquid K2 instead. It's MK4 (considered the more beneficial form) and comes in a bottle with a dropper so while it does run ~$60 you only need 3-4 drops daily so it lasts an extremely long time.

34cf7065a6c94062c711eb16c0f6adc3

on July 10, 2012
at 04:43 AM

I prefer the Super K, because it is a mix of MK4/MK7 and K1. The problem with MK4 is that its half life is very low. MK7 gives you sustained benefit for a longer time. Also presence of K1 reduces the need for K2. This is why Super K seems to me much better than Thorne's. Also I do see that Super K gives me a longer lasting effect. My hands remain soft for a longer time. I have tried both.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:32 AM

magnesium ions react with water molecules to form magnesium hydroxide- it's thermodynamic propensity to precipitate out of water meaning it has poor solubility in water, which also means you are not going to separate the magnesium ions from the unless you heat the hell out of it.... or throw in some strong acid in there.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:34 AM

what i meant to say is that, magnesium oxide sucks as a supplement, but i do agree that magnesium sulfate is an excellent source

34cf7065a6c94062c711eb16c0f6adc3

on July 10, 2012
at 04:45 AM

Sunshine: You could be right about Magnesium oxide. I haven't yet tried it. In that case what would be a good drinking solution for Magnesium? Magnesium Chloride? Magnesium Citrate also does not dissolve.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 10, 2012
at 04:55 PM

the citrate chelated magnesium would do just fine - i agree that it's not that soluble, it is definitely more soluble than the oxide form. I just mix the powder in warmish water and slam it down. ::fist pump::

3
6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 04:52 AM

truthfully, i think eating liver and supplementing with k2, calcium, and D will be enough... Many brands of mutivitamins/ minerals are largely composed of bio-unavailable forms and may even cause a negative effects on your health. liver on the other hand provides a GREAT source of bioavailable micro AND macronutrients.

best of luck

34cf7065a6c94062c711eb16c0f6adc3

on July 09, 2012
at 06:17 AM

You should not take calcium. Milk is not good for adults that is why adults did not use to have the ability to digest the lactose. Yes we have adapted to digest it, but it is still not the best. Actually the problematic part in milk is calcium. When you have enough VitD, you will absorb enough calcium from your greens. Excess calcium can cause calcification everywhere in the body. K2 is required to utilize the absorbed calcium. So D3 + K2 + greens is the best combination, for calcium.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 06:27 AM

the problematic part of milk is not the calcium unless you have an inherent inability to tolerate calcium. unless dairy is part of the diet, it's actually pretty difficult to obtain adequate amounts of calcium for sustaining bone health AND thyroid function. The thyroid regulates calcium in the body. If one takes in too much but has a healthy thyroid, then the thyroid signals the movement of calcium into the bones.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 09, 2012
at 02:04 PM

@rowan - this is also true :-) goats milk can also be tried. Also, I don't think milk should be avoided because one is lactose intolerant - one can build up tolerance if the sugar is indeed the issue.

C90c6c5154c1510d57239d570d947552

(163)

on July 09, 2012
at 10:26 AM

REAL milk has all the K2 you need to utilize the calcium. It's a perfect food. I'd recommend trying grass-fed non-homogenized milk from A2 cows (Jersey/Guernsey) (raw milk if you can find it). Lots of people can't tolerate the mass produced white stuff and think they're lactose intolerant, but they can drink the real stuff. I wake up with a throbbing headache and dry skin when I drink the commercial stuff, but can drink litres of real milk and wake up feeling super-charged. If you're British, look for milk with a gold cap.

Eed7dabde3d61910685845e04605267f

(2934)

on July 27, 2012
at 07:43 AM

Sunshine, i'm very interestined in knowing about how calcium helps to sustain thyroid and bone health. Can you give any more insight? Cheers

0
0d892cb232c3c7d59699fd10c995595a

on July 09, 2012
at 05:03 AM

If your budget is as "modest" as mine is, that means you're eating lots of veggies and meat, but hardly any of it is organic or grass-fed :( meaning, still lacking lots of the vits Soooo, in addition to D3, K2 (K complex), Fish oil, I would grab some B complex. I also eat between 4000-6000 miligrams of Vit C chewables daily due to my rigorous training schedule comprised of BJJ/MMA training--Vitamin C helps decrease injury recivery times greatly.

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