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Are You Eating GMO’s?

What are GMO products?

They are foods that are made from genetically modified organisms, specifically genetically modified (GMO) crops. It first began in 1994 when a tomato was produced with an alteration that prevented it from ripening quickly.

What are the concerns with altering the natural growing process?

The first concern is not just what it necessarily does to your body, but what it can do to the entire crop that is being altered. If one of the plants is effected by a virus, then modifying the plant can spread the disease to the rest of crops. On a large scale this could be devastating not only for the farmer who is harvesting the crops, but it can be devastating on a larger scale.

Another genetic alteration that chemists and farmers make, is to change their crop so that it will stand conventional herbicides and pesticides.

Some countries have raised their awareness of the harmful alterations that have been made to crops that they have banned it. New Zealand doesn’t allow the production of GMO crops. In 2005 Switzerland banned GMO crops and animals, however the ban only lasted 5 years. Australia has not yet banned GMO crops. Countries that have embraced GMO crops are the United States, China, South Africa, Britain, Spain, and Canada. Not only have they embraced the concept of altered foods but they seem to have tried to get the public to support it and see that it is healthy.

An area of big concern is the lax labelling laws in some countries – it’s very probable that you could unwittingly eat GMO’s, where the law does not require them to be labeled as such. Worrying, don’t you think?

What should you do?

The best thing you can do is make sure you pay attention to what you are buying. Read labels, shop at farmers markets. Get to know the farmer who grew your produce. You can even grow your own fruits and vegetables.

Marketing companies are sneaky. Don’t let them convince you that you are purchasing good quality foods that went through a potentially dangerous growing process.

Why GMO Foods Are at Odds with a Paleo Lifestyle

At its core, the Paleo diet is all about getting back to basics — eating food in its most natural, unprocessed form, as our ancestors would have. Genetically modified organisms, by definition, are the result of laboratory interference, not evolution or traditional agricultural practices. This makes GMO foods fundamentally incompatible with the philosophy of Paleo. The aim of Paleo is to nourish the body with foods that work with our biology, not against it. GMOs represent a modern shortcut that often prioritises profit, shelf life and convenience over nutrition and long-term health.

Health Risks: Are GMOs Safe for Humans?

One of the major criticisms of GMOs is the lack of long-term human studies. While many governing bodies claim GMOs are safe, there remains an absence of conclusive evidence to determine what effects, if any, these modified foods might have on human health over decades. Concerns raised by independent researchers include the potential for allergic reactions, antibiotic resistance, and digestive issues, particularly in people who already experience gut sensitivity.

Moreover, many GMO crops are specifically designed to be resistant to chemical herbicides such as glyphosate, a controversial chemical linked to several health concerns. While the crop itself may be modified, the real issue often lies in the pesticide residue that comes with it. With mounting concerns around endocrine disruption and carcinogenic effects, this presents another compelling reason to avoid GMOs wherever possible.

Environmental Impact of GMO Agriculture

The problems with GMO farming extend far beyond the plate. Intensive GMO agriculture often leads to monocultures — large-scale plantations of a single genetically identical crop. This reduces biodiversity, makes the entire crop more vulnerable to pests and disease, and forces farmers to become increasingly reliant on synthetic fertilisers and chemicals.

In addition, the use of herbicide-resistant crops has led to a dramatic increase in herbicide use, contributing to environmental degradation. These chemicals can contaminate soil, waterways and harm beneficial insects, such as bees and butterflies. Over time, this results in an ecosystem imbalance that has far-reaching consequences beyond a single season’s yield.

The Patent Problem: Corporate Control of the Food Chain

Another concern surrounding GMOs is the issue of intellectual property. Many GMO seeds are patented by large biotech corporations, meaning farmers are not allowed to save seeds for the next growing season. Instead, they must buy new seeds each year, creating a dependency on multinational corporations. This dynamic threatens traditional farming practices and food sovereignty, particularly for smallholder farmers trying to maintain sustainable, independent operations.

This corporate control extends into lobbying and influence over labelling laws, research funding and public education campaigns. It’s important to question the motivations behind GMO promotion when so much of it is driven by profit rather than public health.

How to Avoid GMOs on a Paleo Diet

Fortunately, there are practical ways to minimise or avoid GMOs while still enjoying a varied and nutrient-rich Paleo diet:

Buy certified organic: In many countries, certified organic standards prohibit the use of GMO seeds or ingredients. While not all organic food is perfect, it’s a reliable starting point for avoiding genetic modification.
Shop local: Farmers markets and community-supported agriculture (CSA) programs often involve smaller-scale farmers who don’t use GMOs. Talk to your farmer and ask about their growing methods.
Grow your own: Even a small garden can give you control over what goes into your food. Choose heirloom or open-pollinated seeds, which are not genetically modified.
Read labels carefully: Look out for common GMO crops like soy, corn, canola and sugar beet, especially in processed foods. If you see these ingredients and they’re not marked organic or non-GMO, they are likely to be genetically modified.

Hidden GMO Ingredients to Watch Out For

While whole GMO foods are easy to spot (think corn and soy), it’s the hidden ingredients in processed items that often trip people up. Many packaged foods contain derivatives from GMO crops, such as:

High fructose corn syrup
Soy lecithin
Canola oil
Citric acid (often derived from corn)
Monosodium glutamate (MSG)

These ingredients show up in everything from salad dressings and protein bars to non-dairy milk and sauces. Even supplements and medications can contain GMO-derived fillers. Staying Paleo helps you naturally avoid these additives by focusing on whole, unprocessed foods — but it’s still important to double-check anything that comes in a package.

The Labelling Debate: Transparency or Obfuscation?

In some countries, such as Australia, GMO labelling laws are inconsistent or weakly enforced. Products containing genetically modified ingredients might not be clearly labelled, leaving consumers in the dark. This lack of transparency erodes consumer trust and makes it difficult to make informed food choices.

There has been a strong push from consumer advocacy groups around the world to implement stricter labelling requirements. Until legislation catches up, the best defence is personal education. Get familiar with the most commonly modified crops in your region, research your favourite brands, and support businesses committed to clean, transparent practices.

Final Reflections on GMOs and Your Paleo Lifestyle

Ultimately, the choice to avoid GMOs aligns with the deeper goals of a Paleo lifestyle — nourishing your body with food that supports long-term health, while respecting nature’s rhythms and integrity. Whether your focus is gut health, fertility, autoimmune conditions or simply energy and wellbeing, steering clear of GMOs helps you keep your food as close to its original, intended form as possible.

As with many aspects of health, awareness is the first step. You don’t need to be perfect or paranoid, but the more you learn, the more empowered your choices will become. Choosing real, whole, unmodified foods may take a bit more effort at first — but the long-term rewards for your health, the environment and food independence are well worth it.

Are GMO foods allowed where you are? I’d love to hear your views on GMO’s, in the comments, below.

Vitamin B5 Pantothenic Acid Paleo Diet Primal Supplement Deficiency-min

Vitamin B5 (Pantothenic Acid) and Paleo

Do you sometimes suffer from stress? Yes? Then there’s already one reason for you to take note of Vitamin B5 – also known as Pantothenic Acid – that can improve your ability to respond to stressful situations by supporting the adrenal glands. But that’s not all – Vitamin B5 also supports the processes that turn carbohydrates and fats into energy in your body, together with other B-complex vitamins, and helps in the optimal maintenance of fat.

Now, a Vitamin B5 deficiency is not very common, especially when following a natural Paleo diet, but it’s still good to know its symptoms. You may be deficient of Pantothenic Acid if you experience fatigue, sensations of weakness, and numbness, tingling and burning pain in the feet.

Also, there are a number of medical conditions that Vitamin B5 may help to relieve or prevent, including rheumatoid arthritis, osteoarthritis, hyperlipidaemia, chronic fatigue syndrome, cataracts, “burning foot” syndrome, and adrenal insufficiency. If you think you might benefit from adding more Pantothenic Acid into your menu, read on for recommendations on how to do this through a whole food approach under the Paleo Diet, in order to achieve long term health in a natural way.

How much Vitamin B5 do you need in your diet?

The recommended daily amount for Pantothenic Acid is 10mg. There is no upper limit set in health recommendations, but very high supplemental doses (of 2 or more grams per day) can cause mild diarrhoea.

Which foods can you get Vitamin B5 from?

Liver – Although all animal livers are a great source for Vitamin B5, chicken liver will provide the biggest benefit by covering 83% of your daily need in a 100g serving. Adding liver is a great addition to your diet as it is packed with micronutrients, but if you can’t tolerate its taste easily, try mixing some of it with your minced meat when you make meatballs or burger patties. It’s like a naturally fortified mince!
Sunflower seeds – For a sprinkle of Vitamin B5 in your salads, try adding in some sunflower seeds. Two tablespoons of sunflower seeds will provide 21.5% of your daily need.
Shiitake mushrooms – Mushrooms are a great source of vitamins while providing few calories. So if your caloric consumption is on the low end, they’re an especially good addition to the diet. 100g of shiitake mushrooms provide you with 36% of your daily need of Vitamin B5.
Avocado – Not only do avocadoes provide us with good fats, they have valuable micronutrients to keep us happy and healthy! In one medium fruit there’s 20% of your daily need on Pantothenic Acid. Reason enough to mix up a guacamole!
Caviar – If you ever need one, here’s a good excuse to indulge in some caviar. 100g of it will provide 35% of your daily need, but it’s understandable if you’re not going for as much – there’s 6% of your daily Vitamin B5 need in a tablespoon. But beware; you might be wanting more than that!
Sweet potato – The humble sweet potato is also a decent source for Vitamin B5. One cup of cooked sweet potatoes equals to 10.1% of your daily need of Pantothenic Acid. A cheaper source than caviar, at least!
Cauliflower – Here’s an idea for a Vitamin B5-filled snack for your next film night! A cup of raw cauliflower provides 7.1% of your daily need. Snack on!

What else should you know about Vitamin B5?

Pantothenic Acid is relatively unstable in food, with significant amounts being lost through freezing and processing. This shows why the Paleo Diet that promotes fresh whole ingredients is a good approach if you care about vitamin consumption – you will simply more health out of your food!

So, will you take note of Vitamin B5 in your food from now on? Do you have any good recipes to use the specific ingredients? Share your thoughts in the comments!

Paleo Diet Primal Fluoride Drinking Tap Water Health Filter Mineral-min

Should You Worry About Fluoride In Your Drinking Water?

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The chances are, where you live, the authorities will have added Fluoride to your tap water.

Fluoride was added to water because there were a lot of issues with tooth decay and cavities, so governments around the world decided to take action – however the route they chose is perhaps not the healthiest or safest way to obtain better dental health. Although it has shown to help prevent tooth decay, it is responsible for many other negative things.There are several dangers to having Fluoride in water, studies have shown several health risks such as; lowered IQ, bone cancer, kidney disease, thyroid function, and reproductive problems. Problems too big to ignore….

A big argument against adding Fluoride to the water supply, is that it is technically a medicine – and it cannot be controlled by the government how much is taken. By adding Fluoride to the water supply, it can be taken in large amounts. If people would like to take Fluoride, it should surely be done so voluntarily – in a way that can be controlled. Everybody needs to drink water and it does not seem just to force everybody to take in extra amounts of Fluoride?

Some local authorities do not add Fluoride to their water supply – so contact yours, to find out exactly what is coming out of your taps.

If Fluoride is in your water supply, how can you avoid it?

You can drink natural spring and mineral waters – and completely avoid your tap altogether. Another option is to filter your water supply to remove the Fluoride (and other undesirables). Unfortunately filters like Brita and Pur don’t remove Fluoride. Boiling or freezing water won’t make any difference either. You’ll need to use a reverse osmosis filter, Distillation Filtration, or a specific Activated Alumina Defluoridation Filter.

Don’t forget conventional toothpaste contains high levels of Fluoride too – so think about swapping to a healthier alternative – or making your own!

If you’re concerned about Fluoride in your water, make your voice heard and contact your local authority.

How Fluoride Accumulates in the Body

One of the lesser-known issues with fluoride is its tendency to accumulate in the body over time. Unlike some substances that are rapidly expelled, fluoride can build up in bones, teeth, and even the pineal gland. Long-term exposure, even at seemingly low levels, may pose risks that aren’t immediately apparent. For individuals consuming fluoridated water, using conventional toothpaste, and eating processed foods made with tap water, the cumulative load becomes significant.

Fluoride and Bone Health

Although fluoride is often linked with dental health, research has revealed mixed outcomes when it comes to bone integrity. Excess fluoride may alter bone structure, potentially increasing the risk of fractures. Some studies suggest a link between high fluoride exposure and skeletal fluorosis, a condition where bones become brittle, joints stiffen, and pain develops. While this is more common in areas with extremely high natural fluoride levels, it raises valid concerns about prolonged low-level exposure.

Impacts on Cognitive Function

Emerging research continues to explore the relationship between fluoride and brain health. A growing number of studies have identified a correlation between elevated fluoride exposure and reduced IQ in children. Though some of these studies are based in areas with high fluoride levels in groundwater, the findings still call for cautious examination. The developing brain is highly sensitive, and as such, many health professionals advocate for reducing non-essential chemical exposure during early life stages.

Environmental Considerations

Beyond personal health, fluoride poses environmental challenges. Once released into the water supply, fluoride doesn’t simply disappear. It may accumulate in soil and aquatic environments, impacting plants, insects, and animals. Some water fluoridation chemicals, like hydrofluorosilicic acid, are by-products of industrial processes and are not pharmaceutical-grade. This raises further questions about long-term environmental sustainability and the appropriateness of adding such substances to municipal water systems.

Why Australia Still Fluorinates

In Australia, many local councils continue to support water fluoridation, citing cost-effectiveness and a reduction in tooth decay, particularly in children from low-income households. However, this approach may be outdated. With greater access to dental care, public education, and nutrition awareness, there are now safer and more targeted methods to improve oral health. Some councils, especially in regional or rural areas, have opted out or removed fluoride from their supplies due to community pushback or ethical concerns.

Testing Your Water at Home

If you're unsure whether your tap water contains fluoride, testing kits are available online and from health shops. These kits provide quick results and allow you to take informed action. Even within the same state, fluoride levels can vary dramatically depending on the council’s policy. If fluoride is present and you wish to remove it, a high-quality filtration system is your best bet.

Choosing a Water Filter That Works

Not all water filters are created equal. Basic carbon filters, such as those used in jug systems or standard faucet attachments, are excellent at improving taste and reducing chlorine but do little to address fluoride. If fluoride removal is your goal, look for:

Reverse Osmosis (RO) Systems: These are highly effective at removing fluoride along with other contaminants like heavy metals and bacteria.
Distillation Units: Though energy-intensive, these systems boil water and condense it, leaving most impurities—including fluoride—behind.
Activated Alumina Filters: Specifically designed to remove fluoride, though they require regular maintenance to remain effective.

Preventing Cavities Naturally

Dental health doesn't depend solely on fluoride. A nutrient-dense diet, proper oral hygiene, and regular dental visits play far more significant roles. Nutrients like vitamin D, calcium, magnesium, and vitamin K2 contribute to strong teeth and gums. Grass-fed meat, leafy greens, bone broth, and fermented foods all support remineralisation of enamel. Oil pulling with coconut oil and avoiding refined sugars can also go a long way toward maintaining a healthy mouth naturally.

Taking the Next Step

If you’re concerned about fluoride, you’re not alone. Across Australia, more people are becoming aware of what’s really in their water. Whether you're focused on your family's health, your own wellbeing, or environmental concerns, reducing fluoride exposure is entirely possible with the right information and tools. Begin by checking your local water authority’s report, investing in proper filtration, and making conscious choices about the products you use daily.

Have Your Say

The discussion around fluoride isn’t over. With mounting evidence, many are questioning the practice of medicating the water supply, especially without universal consent. Start conversations with your neighbours, write to your local council, and stay informed. Real change often begins at the grassroots level.

What steps have you taken to reduce fluoride in your life? Have you noticed any health improvements since making changes? I’d love to hear your story—share your thoughts in the comments below.

I’d love to hear what you think about Fluoride in water?

Are you deficient in vitamin B2 supplement deficiency-min

Vitamin B2 (Riboflavin) in the Paleo Diet

If you’re aiming for optimal health, you shouldn't overlook Vitamin B2 – also known as Riboflavin. A supporter of cellular energy production, it helps the body to metabolise carbohydrates. What is more, it plays an important role in the normal development of tissues – especially connective tissues like those that make up your skin and hair. Thus, it is an important component in the diet for feeling AND looking healthy.

A deficiency of Riboflavin can be noted by a variety of symptoms often related to skin issues like soreness around the lips, mouth and tongue, cracking of skin at the corners of the mouth, peeling of the skin (particularly around the nose), burning and itching around the eyes, and also a sensitivity to light. If you recognize these symptoms in yourself, the Paleo Diet can be a great help by providing adequate Vitamin B2 from natural sources.

There are more benefits to Riboflavin than relieving these symptoms, however! Vitamin B2 helps along in the absorption of iron, zinc, folate, vitamin B3 and vitamin B12, and it may play a role in preventing or treating a variety of health conditions, including anaemia, migraines, rosacea, carpal tunnel syndrome, cataracts, and vaginitis. If you’re doing heavy exercise (crossfit anyone?) your need for Vitamin B2 might be up to 10 times the ordinary amount.

How much Vitamin B2 should you consume?

The suggested daily amount is 1.7mg. There is no reported upper limit of consumption from natural food sources.

Where can you get Riboflavin from?

Liver – Now this is a superfood! Whether you prefer beef, chicken or lamb liver (or any other animal for that matter), you can be sure of getting a good dose of Riboflavin. Lamb liver provides the most, with 270% of your daily need in a 100g serving. Great reason for sautéing some liver or having pate for dinner after a heavy workout! Or if you’re not accustomed to the taste of liver just yet, try adding some to your mince/ ground meat mixture when you make meatballs or burger patties to enjoy the health benefits without the strong taste.
Almonds – If you’re looking for a Riboflavin-rich snack, almonds should be on the top of your list. A 100g serving covers 60% of your daily need. Feel free to eat this in the form of almond butter, if you wish!
Mackerel – The best fish source for Vitamin B2, mackerel provides 32% of your daily need in 100 grams, or 56% per fillet. An easy way of adding mackerel to your diet is buying the canned variety – great on top of a green salad or eaten straight out of the tin!
Eggs – Another reason to keep eating those eggs for breakfast! One pasture-raised egg provides 15.3% of your daily Riboflavin need.
Spinach – Perhaps you want some spinach beside those eggs or with that mackerel fillet? 1 cup of cooked spinach provides 24.7% of your daily need of Vitamin B2.
Sun-dried tomatoes – The rich-tasting sun-dried tomatoes that make sauces and salads stand out, are also a great source of Riboflavin. With 29% of your daily need covered in a 100g serving, they’re a healthy addition to your meals.

What else should you know about Vitamin B2 consumption?

Vitamin B2 is stable when heated, but if you’re boiling Riboflavin-rich food, a relevant amount of the vitamin will stay in the water – thus it is best to consume the broth as well to not let good micronutrients go to waste. In addition, exposure to light also affects the quantity of Riboflavin, so it is suggested to keep foods that are rich in it in opaque containers, and to cover pots with lids when cooking.

So, my Paleo friends, are you convinced of the benefits of Vitamin B2? Do you have any good suggestions for including it in your diet? Do share in the comments!

Paleo Diet Primal Grounding Earthing Barefoot Health Nature Connect-min

Grounding: When Did You Last Connect with Nature?

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Have you heard of grounding, or earthing? Perhaps you already do it – maybe without even realising? It might sound a bit new age and made up, but the more I've read about it – and tried it – the more sense it makes.

Earthing is where you allow you your body to be in direct contact with the Earth. You can do this by walking around barefoot, sitting outside outside on the lawn or the sand, or sleeping under the stars (in direct contact with the Earth). Advocates of grounding recommended you do it for at least 30 minutes a day for optimal benefits.

So many people wake up in a high rise house, put their shoes on, drive to work, sit at a desk all day in an insulated office block, drive home – and repeat. Even exercise is often exclusively done indoors in a gym. How many people go weeks without any direct contact to the Earth? Our ancestors walked barefoot and slept on the ground – very different.

The idea behind grounding, is that the Earth has a negative charge. When a person, with an excessive negative charge, walks around in contact with the Earth, the excess of electrons will supposedly be absorbed by the Earth’s surface. By balancing out your body chemistry using the earth, the idea is that you will feel more relaxed and at ease – and with improved sleep.

There are (of course!) lots of companies who have jumped on the grounding/ earthing bandwagon to produce artificial products to mimic the effects of earthing. You can get a grounding mat to put under your desk at work, or earthing sheets, to have the same effect as sleeping on the ground. However, with it being so easy to connect to the Earth naturally, why fake it? The only exception to man made products, that I would put in this category is barefoot shoes. Barefoot shoes like Vibram Five Fingers (VFF’s) are a great way to safely walk around, without worrying about stepping in something you shouldn't.

It doesn't have to be a huge thing to schedule in your day. Find ways to incorporate earthing with what you already do in your daily life. If you enjoy walking, then walk along the beach barefoot. If you write on a daily basis or read, then just change your environment and enjoy doing those activities while sitting on grass. If you just want some time to relax in your day go outside and enjoy nature for a while.

Whether or not you agree with the science behind earthing – you have to agree walking around barefooted in cool grass feels great?

There are several benefits of earthing/grounding that you won’t discover until you get outdoors and take your shoes off!

Do you regularly connect with the Earth? Does it make you feel better? Please share your experiences in the comments below!

Paleo Diet Primal Vitamin H Biotin Deficiency-min

Biotin (Vitamin H) & Paleo: What You Need to Know

Biotin – also known as Vitamin H – actually belongs to B-complex vitamins. This means that its main function in the body is to help along in the production of energy from carbohydrates, fat and protein. But that’s not all, Biotin also aids in the regulation and production of certain amino acids and glucose. If you’re interested in looking healthy, adequate Biotin consumption can help, since it contributes to the strength of your hair and nails, and to the health of your skin.

But how do you know you might be deficient? If you have skin problems, that might be sign of Biotin deficiency. Also, hair loss, muscle cramps, and lack of muscle tone or coordination can point to the need of more Biotin in your food. Extended use of antibiotics and anti-seizure medications can increase the risk of deficiency. Worry not, however, there are a number of great sources for Biotin that you can get from whole foods under the Paleo Diet, to support your health in a natural way.

And if you decide to do that, there are a number of medical problems you may be preventing by consuming a good amount of Biotin, including neuromuscular conditions like seizures, intestinal conditions like IBS, Crohn’s, ulcerative colitis and chronic diarrhoea, as well as a number of skin conditions and hair loss.

How much Vitamin H do you need in your diet?

Biotin deficiency is very rare, since intestinal bacteria usually produce high amounts of Biotin by themselves. The needed daily amount is 35 mcg per day, but if you aim to address certain medical issues or strengthen your hair and nails, you can go much higher than that. Since the body easily gets rid of excessive Biotin through urine, you shouldn’t worry about excess consumption from whole foods.

Which foods can you get Biotin from?

There are a number of great natural sources of Biotin that you are encouraged to consume under the Paleo Diet – below are some of the best.

Eggs – A daily dose of Biotin is another reason to keep eating eggs, with Biotin provided mostly in egg yolks.
Liver – Biotin is among the many micronutrient benefits you will get from eating liver. Whether you prefer to fry it up by itself, make pate, or add it to your minced meat, liver is a great addition to your diet.
Almonds – For a Biotin-rich snack, grab a handful of almonds or indulge in some almond butter!
Walnuts – Another nut rich in Biotin is the walnut, which is great as a snack, but also a wonderful addition to salads.
Swiss chard – As a side to those eggs, why not have some Swiss chard? Leafy greens are a good source of Biotin, with Swiss chard as the forerunner among them.
Carrots – Grab a carrot or prepare a salad for another kick of Biotin!
Strawberries and raspberries – To add Biotin to your dessert course, add a few handfuls of berries – preferably strawberries or raspberries that have the highest amount.
Halibut – If you crave fish for dinner and wish to increase your Biotin consumption – go for halibut!
Mushrooms – Mushrooms are another good source for Biotin in your diet, so feel free to add them to your salads, soups and stews!

What else do you need to know about Vitamin H consumption?

Biotin is a stable vitamin, and exposure to heat, light and oxygen doesn’t lessen its content in foods. Therefore you shouldn’t worry much about cooking and storage methods when focused on Biotin consumption. However, strong and acidic conditions can lessen a food’s Vitamin H content. Also, there is a protein present in raw egg whites – called avidin – that disrupts Biotin absorption, so if you’re concerned about your food’s Vitamin H content, you shouldn’t combine it with raw egg whites. Cooking eggs eliminates this issue.

Biotin’s Role Beyond Hair and Skin

Although Biotin is often marketed as a beauty vitamin, its role in metabolic function is just as significant. Biotin-dependent enzymes are essential for gluconeogenesis, fatty acid synthesis, and amino acid catabolism. This means that Biotin plays an integral part in maintaining stable blood sugar levels, producing energy, and efficiently utilising fats and proteins — all critical processes in a Paleo lifestyle where whole foods and balanced macronutrients are prioritised.

Those on a Paleo diet, especially if in ketosis or eating low-carb, may benefit from slightly higher Biotin intake due to the body’s increased reliance on fat metabolism. In this context, Biotin helps the body convert fat into usable energy more effectively, enhancing endurance and reducing fatigue.

Signs of Subclinical Deficiency

While true Biotin deficiency is rare, subclinical deficiency — where levels are low enough to impact wellbeing but not cause overt symptoms — may be more common than previously thought. Subtle indicators might include brittle nails, dry or flaky skin, mild fatigue, or mood imbalances. If you’ve recently been through a period of high stress, illness, or antibiotic use, your Biotin reserves might have taken a hit.

Because Biotin is water-soluble and not stored in large quantities in the body, consistent dietary intake is important. Including Biotin-rich foods daily ensures steady availability, especially for those with increased metabolic demands due to physical activity, pregnancy, or restricted diets.

How the Paleo Diet Supports Biotin Absorption

One of the lesser-known benefits of the Paleo diet is that it eliminates many of the anti-nutrients that can interfere with vitamin and mineral absorption. Grains and legumes, often excluded on a Paleo plan, contain compounds such as phytic acid which can bind to nutrients like Biotin and reduce their bioavailability.

Additionally, because the Paleo diet focuses on digestive health and reduces systemic inflammation, it supports optimal function of the small intestine — the very site where Biotin is absorbed. A healthy gut means better nutrient absorption, less irritation, and fewer deficiencies over time.

Cooking Ideas to Maximise Biotin Intake

Making sure you’re getting enough Biotin doesn’t require bland or boring meals. Here are some simple, delicious ways to incorporate Biotin-rich foods into your Paleo rotation:

Liver pâté with crudités: A classic dish rich in Biotin, iron, and vitamin A. Serve with sliced carrots or celery for crunch.
Egg muffins with spinach and mushrooms: Bake in batches for a ready-made breakfast or snack loaded with Biotin and protein.
Berry and nut bowls: Combine strawberries, raspberries, almonds, and walnuts for a nourishing, nutrient-dense snack.
Pan-seared halibut with chard: Lightly seasoned fish served with sautéed Swiss chard makes a perfect dinner with serious Biotin benefits.
Stuffed mushrooms: Fill large mushroom caps with ground meat, herbs, and crushed walnuts for a creative appetiser or lunch.

When Might Supplementation Be Necessary?

In most cases, a well-formulated Paleo diet will supply more than enough Biotin. However, there are times when supplementation may be helpful — for example, during pregnancy, when Biotin metabolism increases, or during periods of recovery after illness. Those with autoimmune disorders or digestive issues that impair absorption might also benefit from additional support.

If considering a supplement, always choose one without fillers or additives, and look for reputable brands that align with a clean-eating philosophy. But remember, whole foods come with co-factors and enzymes that aid absorption, making them the preferred source whenever possible.

Final Thoughts on Biotin and Paleo

Biotin is one of those silent supporters of health — often overshadowed by more famous vitamins, yet absolutely vital for energy, resilience, and glowing skin. Fortunately, it fits seamlessly into a Paleo template. With an emphasis on organ meats, leafy greens, nuts, eggs, and fish, you can cover your Biotin needs while enjoying a wide variety of delicious and satisfying meals.

So next time you plan your meals, think about adding a side of Swiss chard, topping your salad with walnuts, or including a couple of boiled eggs. It’s simple changes like these that lead to long-term benefits. If you’ve noticed improvements in your hair, skin, or energy levels since adopting a Paleo approach, Biotin might be playing a bigger role than you realise.

Have you tried any Biotin-rich Paleo meals recently? Share your favourite recipes and tips in the comments — let’s inspire each other to keep eating well and feeling great!

Are you thinking of increasing your Biotin consumption? Do you have any recipes to share with the specific ingredients? Share them in the comments!

7 Most Pointless Foods to Avoid

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As a fan of real food, some of the things I see on sale completely baffle me. This is my list of the seven most pointless “foods” on sale in a store near you…

1. Packet egg whites.

Where to start with this one? What’s wrong with the poor victimised yolk and all of the nutrition it offers? And exactly how hard is it to crack open an actual real egg?

2. Coconut oil spray.

I wrote a whole post about this one – the point of spray oil is to make sure we have a low fat diet – so given that we aren't scared of fat, coconut oil in a spray can is a complete contradiction…

3. Avocado spread.

My avocados turn brown not longer after I've cut them – yet this stuff stays mysteriously green…

4. Mashed pumpkin.

How hard is it to cook up a pumpkin and mash it?

5. Light coconut milk.

I eat coconut milk and revel in what an incredible fat source it is. They reduce the fat? In coconut milk? There would have to be a national shortage in coconut milk before I’d buy this.

6. Meat in a can.

I just don’t get it?

7. Fruit sugar.

Given that fructose is the sugar we want to avoid – they've cleverly separated it so we can get a huge hit in one go.

Do you agree with my list? What would be on your list of the most pointless foods – and why?

Why These Products Exist – And What That Says About Modern Food Culture

As ridiculous as these “foods” may seem, there’s a reason they exist: convenience, marketing, and in many cases, misinformation. The rise of ultra-processed convenience products is often less about nutrition and more about appealing to people who are short on time, overwhelmed in the kitchen, or bombarded with outdated health myths. The paleo lifestyle calls us to question the status quo, especially when it comes to what we put on our plates. Understanding the drivers behind these pointless foods helps us spot the red flags on supermarket shelves—and avoid falling for the hype.

Convenience Culture vs Real Food

Take mashed pumpkin, for instance. It’s not difficult to prepare at home, yet supermarkets are full of pre-mashed, plastic-sealed options. Similarly, “avocado spread” is targeted at people who believe preparing an avocado is somehow too difficult. This reflects a growing dependence on food manufacturers to do the work for us—at the cost of freshness, nutrition, and often, taste. Real food doesn’t need to be complicated, but modern convenience culture has trained us to believe otherwise.

Cracking an egg, opening a coconut, mashing a pumpkin—these are not difficult tasks. But as soon as there’s a packaged alternative, many people will opt for it, regardless of how compromised that option is. Unfortunately, those decisions often result in inferior food quality, questionable additives, and an increased price tag.

Healthwashing: When Marketing Masquerades as Nutrition

Healthwashing is rampant. It’s the reason we have “light” versions of inherently nutritious products like coconut milk. The logic is deeply flawed—removing fat from something that’s meant to be fatty in its natural state doesn’t make it healthier. It makes it less satiating, more processed, and often full of synthetic thickeners to compensate for the missing richness.

Likewise, “fruit sugar” sounds wholesome. Who doesn’t love fruit? But it’s pure fructose—exactly the sugar we aim to reduce on a paleo or real food lifestyle. The name tricks people into thinking it’s natural and therefore better. In reality, it’s just a marketing spin on an isolated and highly concentrated form of sugar.

Reclaiming the Kitchen: Real Food is Simpler Than You Think

One of the key benefits of following a paleo lifestyle is the reconnection with food preparation. Cooking doesn’t need to be complex or time-consuming. In fact, most real meals can be prepared with just a few fresh ingredients, a sharp knife, and a basic understanding of flavour. Yet we’ve been conditioned to fear the kitchen, outsourcing even the simplest steps to corporations with vested interests in convenience.

Rather than buying pre-mashed pumpkin, you could steam a batch of cubed pumpkin in under 15 minutes and mash it with some olive oil, salt, and herbs. Instead of using coconut oil spray, just scoop a spoonful into your pan. Not only is it less wasteful, but you also avoid propellants and synthetic additives often found in spray cans.

The Environmental Toll of Pointless Products

Many of these unnecessary foods come with excessive packaging, contributing to plastic waste and environmental damage. A tin of “light” coconut milk or a plastic tub of avocado spread may seem harmless on its own—but multiply that by millions of units sold worldwide, and the environmental cost quickly stacks up. Real food usually has a lower environmental footprint when sourced locally and prepared at home.

Choosing whole, unpackaged foods is not only a better choice for your health—it’s a conscious decision to minimise waste and reduce reliance on single-use plastics. That packet of egg whites might shave 30 seconds off your cooking time, but it adds to the landfill problem and strips you of the most nutritious part of the egg.

What to Buy Instead

If you’re trying to stick to a paleo way of eating, skip the supermarket middle aisle full of processed “health” products and instead head to the fresh food section. Here are a few simple swaps that make a big difference:

Swap packet egg whites for whole eggs from pasture-raised hens. Enjoy the yolk for its rich vitamin A, D, E, and healthy fats.
Skip avocado spread and buy whole avocados. Mash just before serving and add lemon juice to reduce browning.
Avoid canned meat and buy fresh cuts. Roast extra at dinner and use leftovers for lunch instead of reaching for a can.
Say no to “light” coconut milk. Instead, buy full-fat versions with no additives or simply make your own by blending shredded coconut with hot water.

Don’t Fall for the Trap

One of the best defences against these pointless products is education. When you understand how food is made and what goes into processing, it becomes easier to make informed choices. The more you read labels, research ingredients, and think critically about your food, the less likely you are to be swayed by shiny packaging and buzzwords.

Most of these items rely on the fact that people are time-poor or under-informed. But if you value your health, it’s worth asking: am I paying more for something that actually gives me less? Less nutrition. Less freshness. Less satisfaction.

Your Turn: What Would You Add?

There are plenty more “foods” that could be added to this list—from powdered peanut butter and instant scrambled eggs, to cauliflower in a bag and ready-made zucchini noodles that cost three times more than a whole zucchini. Supermarkets are full of examples where common sense has been replaced by marketing spin.

Have you come across a baffling product lately? Something that made you do a double take? Let me know in the comments below. I’d love to hear what makes your list of most pointless “foods” and why. Let’s keep shining a light on food fads that make no sense—and keep championing real, whole, nourishing food instead.

Vitamin C Paleo Diet Primal Supplement Deficiency-min

Why Vitamin C Matters on a Paleo Diet

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If there were a popularity contest among vitamins, Vitamin C would probably win the tiara and first place. No other vitamin has become such a household name, but what do you actually know about it in addition to the conventional wisdom of munching on Vitamin C when you’re getting a cold?

Vitamin C can prove useful in a large number of cases. Actually, it requires a decent dosage of Vitamin C to fight most forms of cancer, liver disease, cardiovascular disease, lung disease, eye disease, thyroid disease and joint disease. In addition, there are a number of specific medical conditions that may be improved by elevated Vitamin C levels, like Parkinson’s, irritable bowel disease, diabetes, depression, autism, asthma, Alzheimer’s, and acne. Vitamin C also improves iron absorption and acts against free radical damage.

But how can you recognize a deficiency? The usual indicators are frequent colds, poor wound healing, and lung-related problems. Luckily, the Paleo diet provides a myriad of sources for obtaining Vitamin C in the form of whole fruits and vegetables.

How much Vitamin C do you need in your diet?

The recommended daily amount is 60mg, but the natural requirement of each individual can vary.

Which foods can you get Vitamin C from?

The actual content of Vitamin C in food can vary greatly, with ripe foods containing more than unripe ones, and when it comes to ripe food, there’s probably more Vitamin C in it if it’s been harvested when younger. A good Paleo diet however provides a wide variety of fruits and vegetables that are rich in Vitamin C, so this variation shouldn't become an issue. Below are some great sources with their average content of vitamin C.

Papaya – Papayas probably aren't the first fruit that comes to mind with Vitamin C, but this exotic fruit is an excellent source. One medium sized fruit will provide you with 313% of your daily Vitamin C need. Whoa!
Capsicum/ Bell peppers – The amount of vitamin C that is packed in capsicum/ bell peppers depends on their colour. While green capsicum/ peppers have the least Vitamin C in them, yellow capsicum/ peppers have the most, providing 206% of your daily need in a 100g serving.
Kiwi – another delicious fruit, kiwi provides as much as 141% of your daily Vitamin C need per just one fruit. Small but powerful!
Strawberries – Not just a delicious mid-summer dessert, strawberries also provide a great source for Vitamin C. A serving of 100g will give you 98% of your daily need.
Broccoli – Another great vegetable source for Vitamin C, broccoli provides 135% of your daily need in one cup of florets.
Kale – Vitamin C content is among the health benefits of dark leafy greens, with kale including the most. In 100g of raw kale, there’s 200% of your daily need of Vitamin C. That’s a great reason for sautéing some kale with your meal, preparing a salad or even making kale chips – because chips full of vitamins are just phenomenal!
Orange – One medium orange contains 116% of your daily Vitamin C need. There’s quite a lot of vitamins in the peel as well, so if you have organic oranges, don’t hesitate to use their peels to season your meals!
Thyme – if you want to enhance your meal’s Vitamin C content with seasonings, thyme is your best choice. A single tsp provides 3% of your daily intake need – this might not sound like much, but for just a dash of herbs it is quite remarkable.

What else do you need to know about Vitamin C?

It is best to consume Vitamin C-containing fruit and vegetables when they’re fresh and raw – this way you’ll be able to absorb as much of the vitamin as possible. Some loss of the vitamin occurs in food when it is briefly boiled, steamed or frozen, while the loss is significant after longer periods of boiling, or if the food has been canned.

Why Vitamin C Is More Than Just an Immunity Booster

Most people associate Vitamin C with avoiding the common cold, but it plays a far more critical role in long-term health than many realise. This essential nutrient supports the production of collagen, helps repair wounds, protects cartilage and bones, and contributes to overall immune function. Its role in neutralising free radicals also means it's a key player in slowing the ageing process and reducing inflammation.

Vitamin C and Your Stress Response

During times of high physical or emotional stress, your body's need for Vitamin C increases significantly. The adrenal glands, responsible for producing cortisol (your stress hormone), use Vitamin C as part of their regulatory process. Ensuring a steady intake can support your resilience, help moderate stress hormones, and promote quicker recovery during periods of fatigue or burnout.

Cooking Tips: Preserve More Vitamin C

As a water-soluble and heat-sensitive nutrient, Vitamin C can easily be diminished during cooking. To retain more of this valuable vitamin:

Use minimal water when cooking vegetables (steaming is ideal).
Cook with the lid on to reduce oxidation.
Avoid long boiling times; blanch or lightly sauté instead.
Eat a mix of raw and lightly cooked vegetables each day.

For example, while steamed broccoli can retain most of its Vitamin C, boiled broccoli for 10+ minutes loses a large portion of it. Keeping your veggies crisp-tender is the sweet spot for both nutrition and flavour.

Australian Superfoods Rich in Vitamin C

Living in Australia gives you access to some exceptional native sources of Vitamin C. Among the most potent is the Kakadu plum, a native bushfood that contains the highest known natural concentration of Vitamin C — up to 100 times more than oranges. While it's not always easy to source fresh, look for freeze-dried Kakadu plum powder to boost smoothies, salad dressings or raw treats.

Other Aussie standouts include Davidson plum, finger limes, and quandong — all nutrient-rich, tangy fruits that fit beautifully within a Paleo framework.

How Much is Too Much?

Because it's water-soluble, your body will flush out any excess Vitamin C through urine. While this means toxicity is extremely rare, very high supplemental doses (typically over 2,000mg daily) can lead to digestive discomfort like diarrhoea or cramping in sensitive individuals. For most adults, aiming for 75–120mg per day through food is more than enough, especially if you're including a variety of fresh produce.

Spotting a Potential Deficiency

Vitamin C deficiency is rare in people who consume even a moderately balanced diet, but low levels can still manifest subtly. Keep an eye out for:

Persistent fatigue or sluggishness
Increased susceptibility to colds and infections
Dry, splitting hair and rough skin
Bleeding gums or frequent nosebleeds
Bruising easily or slow wound healing

These symptoms can be reversed quickly with improved intake of whole-food sources of Vitamin C.

Pairing Vitamin C with Iron for Better Absorption

One of the lesser-known benefits of Vitamin C is how effectively it helps the body absorb non-haem iron (from plant sources). By combining iron-rich foods like spinach, pumpkin seeds or lentils with a source of Vitamin C — such as capsicum or lemon juice — you can significantly boost iron uptake. This is particularly important for women, athletes, and anyone with known low iron levels.

Whole Food Over Supplements: A Paleo Advantage

While supplements can be useful in some circumstances, whole foods offer a superior delivery method for Vitamin C. Fruits and vegetables not only contain the vitamin itself but also offer a broad spectrum of synergistic nutrients, fibre, and antioxidants. Paleo eaters already enjoy a diet built on whole, fresh food, which makes meeting your Vitamin C needs an easy and natural part of everyday life.

Creative Ways to Add Vitamin C to Your Meals

If you're looking to incorporate more Vitamin C without drastically changing your routine, try these quick and easy ideas:

Add fresh lemon or lime juice to salads, roast veggies, or grilled meat.
Toss chopped capsicum into omelettes or stir-fries just before serving.
Make a fruit bowl featuring kiwi, strawberries, and papaya for breakfast or dessert.
Use herbs like parsley, coriander, and thyme generously in cooked meals and sauces.
Blend citrus and berries into your morning smoothie for an antioxidant-packed start.

Vitamin C and Skin Health

Collagen production depends on adequate Vitamin C, making this nutrient essential for firm, elastic skin. Regular intake supports smoother texture, reduced signs of ageing, and quicker healing of blemishes or cuts. This benefit is one of the reasons many skin care products include Vitamin C — but don’t forget that nourishing your skin from the inside out is even more powerful.

Staying Consistent

Because your body doesn’t store Vitamin C, consistency is key. Aim to include small amounts of Vitamin C-rich foods in your diet every day. This regular intake ensures you’re constantly supporting your immune system, skin, energy levels, and general wellbeing.

Recap: The Smart Way to Get Your C

Vitamin C is easy to obtain on a Paleo diet, as long as you prioritise a rainbow of fruits and vegetables. Eat them raw when possible, cook gently when needed, and pair wisely with other nutrients for maximum benefit. Whether you're enjoying a juicy orange, a handful of strawberries, or a capsicum-packed stir-fry, your body will thank you.

So, did you learn something new about vitamin C from reading this? Do you have any good tips when it comes to Vitamin C? Please share in the comments!

Facebook follow the paleo network page-min

Are You On Facebook?

If you aren't already following the Paleo Network on Facebook – you should be! With several thousand followers and several posts a day there will be something to inspire, motivate, provoke some intrigue – or just make you laugh!

Facebook is also a great way to get quick advice, see what's going on in the World of Paleo and get local knowledge on all things health and Paleo – whatever time of day it is.

So, if you aren't a fan, please head on over and like the page! And if you have any suggestions about what you'd like to see – get in touch!

Why Following Paleo Pages on Facebook Matters

If you’ve been on a health journey for a while, you’ll know that mindset and consistency are everything. And when it comes to staying inspired, nothing beats being part of an active community. Facebook may not be the new kid on the block anymore, but it remains one of the best platforms for connection, discovery, and day-to-day motivation – especially for niche topics like Paleo.

Following a well-curated Paleo page on Facebook (like The Paleo Network!) helps you stay on track in more ways than one:

Daily reminders of why you started your Paleo journey
New recipes to keep your meals interesting and enjoyable
Motivational posts when your willpower is running low
Community discussions where you can ask questions or help others
Breaking news about food industry updates, legislation, or scientific findings
Tips and tricks for eating Paleo in a modern world full of temptations

In short, it’s like having a digital accountability buddy that you don’t even have to message.

What You'll Find on The Paleo Network Facebook Page

The Paleo Network Facebook page is a unique resource that blends inspiration with information. Here's the kind of content followers enjoy:

🥑 Paleo Recipes That Actually Work

From quick lunches and slow-cooked dinners to decadent Paleo desserts, you'll find a wide variety of dishes that are 100% grain-free, dairy-free, and delicious. Our posts often include reader-tested tweaks and photo results, so you can get ideas, suggestions, and confidence before trying something new.

🧠 Thought-Provoking Health Insights

Ever read an article and thought, “Why didn’t anyone teach me this at school?” That’s the kind of content we aim to share. From hormone health and gut microbiome studies to myth-busting diet fads, we link to valuable content from across the Paleo community and trusted experts in ancestral health.

🧘 Motivation & Real Talk

Let’s be honest: not every day is easy. That’s why we mix it up with encouraging quotes, gentle reminders to stay kind to yourself, and some humorous takes on the not-so-glamorous side of living a healthy lifestyle. Sometimes all you need to stay on track is a single sentence that resonates.

🌍 Local Australian Paleo Finds

Live in Sydney, Melbourne, Brisbane, or a regional town in between? Followers often tag us with amazing new Paleo-friendly discoveries in their local supermarkets, cafes, or markets. These insider tips are gold – especially if you're trying to stay healthy without ordering every ingredient online.

Why Facebook Still Works for Niche Communities

Some people have written off Facebook as a platform for older generations or political rants. But for health-conscious niches like Paleo, it remains one of the most effective tools for connection. Why?

Groups & Pages build micro-communities around specific goals.
Long-form engagement is encouraged (unlike the rapid scroll of Instagram).
Event planning is easy, whether you’re attending a local Paleo meetup or Zoom-based workshop.
It integrates with everything, from email newsletters to blog posts, allowing you to stay connected across platforms.

You may follow Paleo creators on YouTube, Instagram or TikTok – but Facebook is where the conversations actually happen.

Be Part of a Bigger Paleo Community

One of the great things about the Paleo Network Facebook page is that it's not just about reading – it’s about engaging. Here are just some of the ways you can participate:

Comment on recipe threads and see how others tweak ingredients.
Share your own meal photos – people love to see how real-life Paleo looks.
Join conversations about food politics, ancestral practices, or food intolerances.
Help a beginner out by answering their questions with kindness and experience.
Tag friends and family who might benefit from a Paleo way of eating.

Being part of something bigger than yourself adds a level of accountability that you just can’t get from silently reading blogs.

What Our Followers Say

We often hear feedback like:

“I wasn’t sure about going Paleo, but seeing the community here made me feel less alone.”

“Thanks to your page I discovered so many Aussie brands I wouldn’t have known about!”

“Your coconut flour pancake recipe literally changed my weekends!”

“It’s so helpful to see Paleo adapted for an Australian lifestyle – not everything has to come from a US blog.”

This kind of feedback fuels the community – and your interaction can help shape what we share next.

Looking for Specific Paleo Help?

Let us know what you'd like more of! Here are a few popular post categories our followers keep asking for:

Paleo for beginners – easy entry points without overwhelm
Paleo and weight loss – what's real, what's hype, what actually helps
Family-friendly Paleo – kids lunchbox ideas, meal prep strategies, fussy eaters
Budget Paleo – how to eat clean on a $50/week plan (yes, it’s possible!)
Paleo for health conditions – autoimmune protocol, thyroid, PCOS, skin health
Fitness + Paleo – movement that aligns with an ancestral lifestyle

Comment directly on our Facebook posts or send us a message – we love tailoring content to what you actually want and need.

Ready to Join?

If you’re not already part of the tribe, head over to Facebook and follow The Paleo Network. It takes two seconds, and it might just be the nudge you need to feel re-inspired, re-energised, and back on track.

Already following? Great! Please share the page with friends or family who might be ready to explore a healthier way of eating. And while you're there, say hello – we’d love to know more about your Paleo journey.

Let’s keep the conversation going… one like, share, and comment at a time.

Vitamin B1 Thiamine & the Paleo Diet-min

Vitamin B1 (Thiamine) in the Paleo Diet

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Thiamine – it is not a vitamin you hear about often, but yet it is vital to the functioning of your body. You see, Vitamin B1 is used in the body to maintain cellular function, and it is important to keep all the organs working as they should. It helps along in producing energy from carbohydrates, and also supports the working of the nervous system.

People who consume a lot of highly processed foods, sweets and sodas are at a higher risk of Vitamin B1 deficiency – which is one reason why the Paleo Diet is great for maintaining health. In addition, a deficiency can occur because of alcohol abuse, liver disorders, kidney dialysis, and over-dieting, and you might need more B1 if you have chronic stress, or are a smoker. How do you know you might be deficient? Aspects that can indicate that are a feeling of numbness or muscle tenderness (especially in the legs), loss of appetite, and frequent “pins and needles” sensations. Vitamin B1 deficiency also causes the syndromes of beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy.

But let’s look at the bright side! Sufficient consumption may play a role in the prevention or treatment of a number of health conditions, including alcoholism, Alzheimer’s, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, Korsakoff’s psychosis, multiple sclerosis, and Wernicke’s encephalopathy. But knowing that it supports muscle function, brain health and learning capacity, and acts as an antioxidant should be a good enough reason to include more of it in your diet!

How much Vitamin B1 do you need?

The recommended daily amount is 1.4mg, and there appears to be no upper limit you should be worried about, since high doses do not appear to carry a risk of toxicity.

Where can you get thiamine from?

The Paleo Diet is a great way of getting optimal levels of Vitamin B1. Below are some of the best sources of Thiamine – do you already include them in your diet?

Sesame seeds and tahini (sesame butter) – A staple in Middle-Eastern cuisine, sesame butter provides 106% of your daily need of thiamine in 100g, one tablespoon providing 15%. An easy way of including tahini in your meals is to make a simple sauce from it – mix it with a bit of lemon juice and salt, adding water to reach a good consistency – then eat it with roasted or grilled vegetables. Sunflower seeds that provide 7.5% of daily Thiamine in a tablespoon, are a great addition to salads and stir-frys. Yum!
Tuna – Here’s a great reason for adding tuna to your salad or cooking a tuna steak for dinner – just 120 g of tuna will provide as much as 40% of your daily need of Thiamine.
Sunflower seeds – Another great addition to your salads or home-made trail mix you can have on the go, sunflower seeds provide 6% of your daily need of vitamin B1 in two tablespoons.
Pork chops – Trying to decide what meat you want to have for dinner? Why not go for pork chops? A serving of just 100g provides 83% of your daily Thiamine need.
Asparagus – This micronutrient-dense spring vegetable is also a great source of Thiamine. 1 cup of asparagus stalks will cover 12.7% of your daily need.
Spinach – Yet another reason to add spinach to your diet! 1 cup of cooked spinach provides 11.3% of your daily Vitamin B1 need. If you’re not a fan of spinach by itself, try adding it to smoothies – you’ll be surprised at how much of it you’ll be able to eat.
Pineapple – A cup of pineapple pieces will provide you with 8.7% of your daily need. This is a great reason to end your meal with some juicy slices, or using pineapples to prepare an exotic smoothie.
Oranges – Just one fruit provides you with 7.3% of your daily Thiamine need, making oranges a great snack to have on the go. Also, you can try adding orange slices to salads – delicious!

What else do you need to know about the consumption of vitamin B1?

The adequate absorption of Thiamin requires a good supply of vitamins B6, B12, and folic acid, so it is important that you get good overall nutrition from whole foods – for which the Paleo Diet is a great solution.

How Cooking and Food Preparation Affects Thiamine

Thiamine is a water-soluble vitamin, which means it dissolves in water and is easily destroyed by heat. This is important to consider when cooking your food. Boiling vegetables for extended periods can lead to a significant loss of Vitamin B1, especially if the cooking water is discarded. To retain more of this valuable nutrient, opt for steaming, quick sautéing, or lightly roasting thiamine-rich vegetables. Where possible, eat foods raw or minimally cooked to protect this delicate vitamin.

Blanching and Stir-Frying for Better Retention

When preparing greens like spinach or asparagus, a quick blanch or stir-fry can help preserve their B1 content. Using a cast-iron or stainless-steel pan with a touch of olive or coconut oil, stir-fry veggies for just a few minutes until vibrant. This technique not only saves time but also ensures you're getting more of the vitamins your body needs.

Who’s Most at Risk for Thiamine Deficiency?

Thiamine deficiency doesn’t just happen in developing countries or among extreme cases. In modern Western diets, many people unknowingly fall short due to high consumption of refined carbs, alcohol, and processed snacks. People at higher risk include:

Those following a high-carb, low-nutrient diet (especially white flour-based foods and sugary drinks)
Individuals with chronic alcohol use, which interferes with absorption and storage of thiamine
Older adults, whose absorption efficiency tends to decline with age
People under prolonged stress or with adrenal fatigue
Pregnant or breastfeeding women, due to increased nutritional demands

Even athletes or people following intense fitness regimens may benefit from increased B1 intake, given its role in energy production and muscle performance.

Thiamine and Mental Clarity

Did you know that thiamine is essential for optimal brain function? It plays a key role in the metabolism of glucose, which is the brain’s primary source of energy. A deficiency can lead to foggy thinking, memory issues, and even mood imbalances. If you’ve been feeling mentally sluggish or unusually irritable, poor B1 intake could be a hidden factor.

Support Cognitive Health Naturally

Instead of reaching for stimulants or quick fixes, try increasing thiamine-rich whole foods in your diet. Pork, seeds, and leafy greens support your brain without the crash. Many followers of a Paleo lifestyle report clearer thinking, better sleep, and improved energy after just a few weeks of nutrient-dense eating.

Can You Supplement Vitamin B1 on Paleo?

While it’s best to get nutrients from real food, certain circumstances may warrant supplementation. If you’re under high stress, recovering from illness, or find it hard to eat enough thiamine-rich foods, a B-complex supplement could help. Look for activated forms, such as benfotiamine or thiamine pyrophosphate, which may be better absorbed.

Always check with a healthcare provider before starting any new supplement, particularly if you're managing other health conditions or taking medication.

Pairing Thiamine with Other Nutrients

As mentioned earlier, thiamine works best when consumed alongside other key nutrients. Here’s how to make the most of your Paleo meals:

B1 + Healthy Fat: Pair your seeds or pork with avocado or olive oil to support cell function.
B1 + Magnesium: Magnesium aids in thiamine activation. Include nuts, cacao, and leafy greens.
B1 + B12 + Folate: All essential for neurological health. Eggs, leafy greens, and liver are top Paleo picks.

Building meals with synergy in mind ensures your body uses nutrients effectively – and keeps you feeling your best.

Signs You're Getting Enough

So how do you know if your diet is delivering enough Vitamin B1? Some positive signs include:

Stable energy levels throughout the day
Improved concentration and mental focus
Strong appetite regulation
Better sleep quality and less restlessness
Healthy nerve function (no numbness or tingling)

Unlike some nutrients that take a long time to show benefits, thiamine often delivers noticeable improvements quite quickly – especially when correcting a mild deficiency.

Easy Ways to Add More B1 to Everyday Meals

Adding B1-rich foods to your regular meals doesn’t have to mean an overhaul. Try these ideas:

Sprinkle sunflower seeds over salads or roast vegetables for a satisfying crunch
Use tahini as a base for salad dressings or drizzle over steamed broccoli
Add spinach to scrambled eggs or blend into savoury smoothies
Top a breakfast hash with grilled pork slices for a hearty, nutrient-packed meal
Mix asparagus into stir-fries or roast in olive oil with garlic and lemon zest

Small tweaks can lead to big results – especially when they become consistent habits.

Thiamine for Active Lifestyles

If you train regularly or are physically active, you likely burn through more B1 than sedentary individuals. It’s essential for converting glucose into energy, particularly during intense exercise. Consider building a post-workout recovery meal that includes B1-rich protein, like pork or tuna, alongside starchy vegetables and leafy greens to replenish nutrient stores and promote recovery.

Final Thoughts on B1 in a Paleo Diet

Vitamin B1 may not get the same spotlight as vitamin D or omega-3s, but its role in energy, cognition, and nervous system function is just as crucial. Fortunately, the Paleo framework – rich in wholefoods and naturally low in processed ingredients – makes it easy to meet your needs. From pork and seeds to greens and tropical fruit, you’re already halfway there by embracing a real food philosophy.

Pay attention to the nutrients behind the scenes – and your body will thank you for it.

So, what do you think – are you going to include more B1-rich foods into your diet? Maybe you have good recipes to share for using these specific foods? Do share in the comments!