1

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Vitamin Supplementing

Answered on August 19, 2014
Created September 10, 2011 at 9:18 PM

Is it necessary to supplement with vitamin D-3, and/or calcium, and/or magnesium?

77877f762c40637911396daa19b53094

(78467)

on September 11, 2011
at 08:54 PM

Pate is not too expensive...

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 11, 2011
at 03:47 PM

I would totally supplement vitamin D (if you're not in the desired range), but if you don't have acne/severe health problems I would never supplement. Only supplement if it's really necessary.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on September 11, 2011
at 02:45 AM

Plus one.......

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on September 11, 2011
at 02:45 AM

Patrik glad you are seeing the light.....you can't do it with food alone because our food is no longer food. Plus one

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on September 11, 2011
at 02:28 AM

Are you deficient?

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:09 AM

Mineral depleted soil is a big deal. "Rare Earths: Forbidden Cures" is a great book on the subject. As well as the site remineralize.org ConcenTrace from Trace Mineral Research is a good trace mineral supplement...although it has the most extreme metallic taste you'll likely ever experience

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:07 AM

Mineral depleted soil is a big deal. "Rare Earths: Forbidden Cures" is a great book on the subject. As well as the site http://remineralize.org/ ConcenTrace from Trace Mineral Research is a good supplement...although it has the most extreme metallic taste you'll likely every experience.

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:02 AM

It does. It's free. It doesn't have nearly so many ads. :)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 10, 2011
at 11:44 PM

White bread doesn't have a lot of phytates though... "Something to consider is that many of the RDAs have antinutrients in mind" I've heard this before but yet to see too much info on it.

Medium avatar

(39831)

on September 10, 2011
at 11:20 PM

I'd like to think that organic produce farmers are more likely to use natural fertilizers like manure (that itself would have to be certified) and would thus be putting more trace minerals back into the soil.

93f44e8673d3ea2294cce085ebc96e13

(10502)

on September 10, 2011
at 11:09 PM

Great answer. After a conversation with Mark Sisson, I am re-thinking my previous stance on supplementation as Mark pointed out the systemic problem of mineral-depleted soil from which fruit/veggies are picked before they are ripe...

41dfb1a4fecb38d24075ff52f13ccb28

on September 10, 2011
at 10:56 PM

Do you know if cronometer tracks more nutrients that fitday?

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9 Answers

6
Medium avatar

on September 10, 2011
at 10:58 PM

Something to consider is that many of the RDAs have antinutrients in mind, so a very low intake of phytate would increase the absorption of Ca, Mg, Fe, Cu, Zn, Co, Mn and probably more. Most people rarely have a piece of meat that isn't sandwiched between, or at least accompanied by, some form of phytate-rich bread. If you take it a step further as I do and eat meat/organs by themselves without any other foods that might inhibit absorption or make digestion less comfortable, you greatly increase the percentage absorbed. Furthermore, a diet bereft of gluten and WGA will increase the surface area in the small intestine when the villi regrow, which will also greatly increase absorption.

I don't believe that we require the tidal waves of nutrients that the average person does in order to get the same level of absorption.

93f44e8673d3ea2294cce085ebc96e13

(10502)

on September 10, 2011
at 11:09 PM

Great answer. After a conversation with Mark Sisson, I am re-thinking my previous stance on supplementation as Mark pointed out the systemic problem of mineral-depleted soil from which fruit/veggies are picked before they are ripe...

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:09 AM

Mineral depleted soil is a big deal. "Rare Earths: Forbidden Cures" is a great book on the subject. As well as the site remineralize.org ConcenTrace from Trace Mineral Research is a good trace mineral supplement...although it has the most extreme metallic taste you'll likely ever experience

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:07 AM

Mineral depleted soil is a big deal. "Rare Earths: Forbidden Cures" is a great book on the subject. As well as the site http://remineralize.org/ ConcenTrace from Trace Mineral Research is a good supplement...although it has the most extreme metallic taste you'll likely every experience.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 10, 2011
at 11:44 PM

White bread doesn't have a lot of phytates though... "Something to consider is that many of the RDAs have antinutrients in mind" I've heard this before but yet to see too much info on it.

Medium avatar

(39831)

on September 10, 2011
at 11:20 PM

I'd like to think that organic produce farmers are more likely to use natural fertilizers like manure (that itself would have to be certified) and would thus be putting more trace minerals back into the soil.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on September 11, 2011
at 02:45 AM

Patrik glad you are seeing the light.....you can't do it with food alone because our food is no longer food. Plus one

2
F1b82cc7e6d90384ad30007dd6c1b9e3

(1187)

on September 10, 2011
at 10:46 PM

Supplement YES. Stress never takes a day off. Even with the best diet, we can't keep up with nutritional demands with our modern food supply.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on September 11, 2011
at 02:45 AM

Plus one.......

2
6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 10, 2011
at 10:34 PM

You should log your food for a week at over at http://cronometer.com/ That will tell you the average amount of each nutrient you are getting. Doing this will show you what foods you can add to your weekly groceries to meet the RDA for all nutrients. This is ultimately cheaper and more effective than supplementing. For instance a large potato, a can of spinach, and 16oz of meat would sufficiently cover the RDA for everything you listed except vitamin d.

However, even considering an adequate paleo diet there are still some things that are left out. Usually, Vitamin E, Vitamin D, K2 (MK-4), and if you eat less than a pound of fish a week, Omega 3.

For this reason I supplement with LEF "Advanced K Complex" (best on the market), and Carlson's Cod Liver oil, which has the RDA for Vitamin D and enough Vitamin E to make the diet complete.

Note: Most nutrient toxicity reports come from supplementation overload not from whole food sources. The same amount of a nutrient that is harmful in a supplement wouldn't be harmful if it came from your food choices. Case-in-point, a high Vitamin E diet is associated with lower CHD and breast cancer risk, while supplemental Vitamin E is associated with higher rates of all cause mortality!

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 11, 2011
at 01:02 AM

It does. It's free. It doesn't have nearly so many ads. :)

41dfb1a4fecb38d24075ff52f13ccb28

on September 10, 2011
at 10:56 PM

Do you know if cronometer tracks more nutrients that fitday?

2
Eecc48184707bc26bce631485b5b7e34

on September 10, 2011
at 09:48 PM

D3 - may or may not be necessary depending on your latitude, ability to get significant sun exposure on most body skin....and perhaps most importantly 25(OH)D level. It's very easy to test: grassrootshealth.net

Magnesium is something that almost all of us need to supplement, calcium, not really. If one tolerates magnesium citrate, that's a good route to go. However, many don't. I can only use Jigsaw Health Magnesium. It's a sustained release form of magnesium malate. the only one I've been able to find, ever. Seriously, if I could tolerate anything cheaper, I would.

1
41dfb1a4fecb38d24075ff52f13ccb28

on September 10, 2011
at 11:04 PM

It probably depends on whether or not you have any underlying conditions that would require supplementation. For instance, many people with migraines find relief by supplementing with magnesium - and as I'm finding out now, probably zinc as well. Calcium, however, makes migraines worse.

But if you are getting adequate amounts from your diet and you aren't trying to treat an underlying condition, probably not.

1
7dc950fc76a046048e683d2a27dced37

on September 10, 2011
at 09:43 PM

It's not "necessary" to supplement if you get enough sun and you get enough of the right kinds of foods (as well as the co-factors needed to make use of them). But lots of folks like a little insurance (I take magnesium since I don't care for nuts).

For a good overall take on supplementation, see Chris Kresser's supplement wisely post.

0
44348571d9bc70c02ac2975cc500f154

(5853)

on September 11, 2011
at 07:29 PM

I have this gut instinct that i am short on vitamin e, zinc, K2 and calcium. Were i a rich man, i would supplement with foie gras, fresh oysters and 3 year old comte every day, but i am not :(

77877f762c40637911396daa19b53094

(78467)

on September 11, 2011
at 08:54 PM

Pate is not too expensive...

0
77877f762c40637911396daa19b53094

(78467)

on September 11, 2011
at 02:25 PM

Heavy supplementation is the way to go. I suggest at least

  • 1 multivitamin with chelated minerals and lots of Bs (25-50mg)
  • Vitamin C 4-10g
  • D3, 2500-5000
  • Magnesium, 6mg/kg
  • Iodine, 1mg
  • Selenium as Brazil Nuts (4 per day or ~250mcg)
  • Zinc, 25mg
  • DHA/EPA 500mg

No calcium, and no iron for most.

Don't live in ilussion that food is enough, unless you live in the mountains. Cooking techniques, depressed soil, genetic engineering, farming methodologies, transport, storage etc... all influence vitamin/mineral/etc. content.

Better to piss it out then be without it when you need it. Ofc, you still have to eat the best food available, its not substitute, its just additional protective measure.

Also, during illness, there is really no doubt about it. Acute illness means acute deficiencies of most of vitamins and minerals. If you got viral disease, make sure to load up on Vitamin C and Mg.

Technology matters. LET, chelation etc....

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on September 11, 2011
at 02:46 AM

If you go over fifty mgs of zinc add 1 to 2 mgs of copper

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