In Supplements to Consider Taking If You are Paleo Part One we talked about all the reasons you might want to take supplements: previous medical diagnosis, where you live, environmental toxins, and the types of foods you eat. Just because you are Paleo doesn’t mean that you are satisfying your body’s micronutrient requirements on a daily basis. That’s where supplements come in.
Part One covered Coenzyme Q10, Vitamin C, Vitamin D3, multivitamins, and Omega 3.
Part Two will discuss zinc, magnesium, melatonin, and the three supplements that support the thyroid: selenium, iron, and iodine.
Zinc
One downside of ditching all processed foods when you switch to a Paleo lifestyle is that you suddenly stop getting all those fortified nutrients in packaged foods.
Zinc influence cardiovascular performance and is an antioxidant. It’s found throughout all systems in the body. It’s important that you keep your zinc levels sufficient.
Colds and flus that last a long time might mean you’re low in zinc. Another possible symptom of low zinc include white spots on your fingernails.
If you eat a lot of seafood and meat, you might not have to worry about supplementing with zinc. If you are concerned, have your levels tested. One way to supplement (and that will supply you with other nutrients you’re probably low on) is ZMA, which is a combination of zinc, magnesium, and B vitamins.
Magnesium
Once upon a time, our soil was in such a state that the foods we grew had abundant magnesium. Now it’s more likely that you’re magnesium-deficient than not.
Magnesium is responsible for 325 different enzymatic functions, helps keep your bones strong, keeps your arteries soft, helps with insulin sensitivity, reduces muscle spasms, and helps with sleep. It’s used to treat migraines, restless leg syndrome, pre-eclampsia, mitral valve prolapse, fibromyalgia, asthma, and more. It’s used to help reduce the occurrence of oxalate kidney stones, and helps with depression and anxiety.
The recommended daily intake is between 300 and 400mg, but for optimal health it’s best to take almost double that amount.
There are several forms of magnesium. You can get it in a lotion form to rub on your skin, or you can take it as a tablet. Alternatively, Epsom salts are a great source of magnesium when you add it to bathwater. It’s also a great way to relieve sore muscles after a workout.
Just make sure you don’t eat any dairy within 30 minutes of taking or using calcium. Don’t take with D3 because they compete for absorption.
Melatonin
All cellular repair is done while you sleep. If your sleep is poor, cellular repair will suffer. If you’re new to Paleo, or suffer from the inability to fall asleep quickly and naturally due to cortisol issues, you may want to try to supplement.
Start with a low dose of 2 to 3mg about two hours before bedtime. You can increase it as needed but take care not to exceed the dosage as recommended on the package.
Keep in mind, however, that it is a hormone that may cause your body to produce less, which will increase your reliance on it. Use it as a temporary measure only. Marks’s Daily Apple has more information on the dangers of the misuse of melatonin here: http://www.marksdailyapple.com/before-you-close-your-eyes-make-sure-theyre-open/#axzz2WzDvpC2F
Selenium, Iron, and Iodine
These three minerals are absolutely critical to proper thyroid function. Because most food most people eat these days is man-made, a lot of the minerals we need for good health have gone by the wayside. Thyroid dysfunction, on the rise, is one major side effect of the Standard American Diet.
One major cause of iodine deficiency can come as a result of fluoridated water, since the fluorine replaces iodine in the water in people. It blocks rehydration, makes us lose salt, and it doesn’t matter how much iodine we get in food (or salt) if it’s blocked from absorption in our body by the water we drink.
The more red meat you eat, the more likely you are to become iodine-deficient. This makes it especially important for Paleo eaters. If you can, eat more seafood, which is higher in iodine, as are seaweeds and sea vegetables.
The best way to supplement for iodine is to eat shrimp twice a week and to take a kelp pill every three days. If your water is fluoridated you will likely need more.
Iron is important in hemoglobin production and is vital to many enzymatic reactions.
Paleo eaters are generally not low in iron, but if you eat a lot of fruit, your iron absorption will suffer. If you eat a lot of fruit you may want to tone it down a bit and get your levels tested. Increase your red meat consumption or use a supplement and re-test. Vitamin C taken with iron can help with the absorption of the iron, so take your supplement with orange juice. Never take iron with calcium, as that inhibits absorption of iron.
Selenium is another of those minerals that is deficient in most people. A single brazil nut a day is enough to provide you with your daily selenium requirements. If you don’t eat them, you might want to consider supplementing with around 200mcgs every other day.
Ideally, a well-rounded Paleo diet with red meat, seafood, and a variety of colorful vegetables and fruits and a small amount of nuts will provide you with all the nutrients you need. Unfortunately, in our day and age, damage to the soil and chemical fertilizers, the transport of foods over long distances before we eat them, and general changes to the nutrient makeup of foods all impacts the vitamins and minerals we get from our foods.
People who definitely need to consider supplementing are those eating one low in meat and high in vegetables or fruit, or one who doesn’t eat seafood or organ meats. [author_bio name=”yes” avatar=”yes”]
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