How To Recover From An Un Paleo Christmas
How's your Paleo diet going this Christmas?
Did you keep it Paleo, or did all the SAD traditional food get the better of you this Christmas?
No matter what your intentions or plans, at this time of year it can be easy to get swept along with family and friends – and find yourself eating all the foods you'd normally avoid. Be it tradition, peer pressure or a one off – at this time of year above all others – it's easy to fall off the Paleo wagon.
So what now if your Paleo diet has gone by the wayside?
How does it make you feel? Chances are a rare gluten exposure will make you feel far worse than it would have before you went gluten-free. Once you get gluten out of your system, a one off exposure often seems to have a far bigger impact that it did when you regularly ate gluten-laced food. If you're used to a relatively low carb diet a sudden influx of sugar can leave you feeling moody, tired and lacking in energy – and above all crave another sugar hit. A vicious circle you don't want to get into!
Perhaps you're thinking that as you've been eating un-Paleo, you might as well continue until the weekend? Or New Year? Or until those cakes and chocolates the neighbours brought have finished?
But the best course of action is to get straight back onto your Paleo diet. If you can't bear to throw away the remaining non-Paleo food – give it away to your non-Paleo friends or neighbours! Remove the temptation.
Bone broths are a great nourishing way to get back into a good dietary routine – particularly if you've had a bad reaction to a gluten exposure.
How was your Christmas? Did you keep it Paleo? I'd love to hear your comments below.
Get Back on Track with a Post-Christmas Reset
If your Christmas ended up being a little too merry in the food department, don’t panic. One of the most empowering things about living a Paleo lifestyle is that it’s never about perfection — it’s about intention and consistency over time. Slipping up doesn’t mean failure, and the faster you recommit to nourishing your body, the better you’ll feel.
A great way to begin is with a simple 3 to 5-day Paleo reset. Focus on real, whole foods with minimal ingredients. Prioritise quality protein like grass-fed beef, pastured eggs, and wild-caught fish. Add plenty of non-starchy vegetables, and hydrate generously. By getting back to the basics, you’ll reset your blood sugar, reduce cravings, and begin to feel like yourself again far quicker than you might think.
Support Digestion After Overindulgence
Digestive discomfort is one of the most common side effects of holiday eating, especially if your body is no longer used to grains, seed oils or processed sugar. Fortunately, you can ease back into digestive balance naturally. Begin with light, easily digestible meals like broths, soups, steamed veggies, and simple proteins. Avoid raw vegetables for a few days if your gut feels off — cooked food is generally gentler on the system post-exposure.
You can also support your digestion by sipping ginger or peppermint tea between meals. Apple cider vinegar in warm water before eating can help stimulate digestive enzymes. And of course, fermented foods like sauerkraut and coconut kefir can help restore gut bacteria thrown off by a few days of indulgence.
Rein in the Sugar Cravings
If the Christmas sweets left you with a serious sugar hangover, you’re not alone. Sugar is highly addictive, and even a couple of festive days can lead to intense cravings. The key here is to break the cycle quickly. Don’t try to ‘wean off’ sugar — it only prolongs the dependence. Instead, go cold turkey and focus on eating high-protein, high-fat meals to stabilise blood sugar.
Cravings are also often a sign of dehydration or mineral deficiency. Add a pinch of sea salt to your water, increase your intake of leafy greens, and ensure you’re eating enough magnesium-rich foods like pumpkin seeds and spinach. Within just a few days of consistent, real food, the cravings will fade.
Move Your Body to Recharge
If Christmas left you feeling sluggish, bloated or foggy, gentle movement can help shift things along. You don’t need to hit the gym or go full CrossFit — walking, stretching or a light yoga session can be just as effective at getting your energy and mood back on track.
Try to get outside each day, even for a short walk. Exposure to natural light will help rebalance your circadian rhythm, particularly if your sleep took a hit over the holidays. A short burst of sunlight first thing in the morning can work wonders for both energy and digestion.
Focus on Your Next Meal
It’s easy to catastrophise after a festive blowout, but the truth is: it’s just one (or a few) meals. You don’t need to “start on Monday” or wait for the New Year to make better choices. The best time to get back to Paleo is at your next meal. Don’t dwell on the pavlova or the stuffing — just make your next plate a good one.
Even something as simple as scrambled eggs with avocado, or a chicken soup with leftover veg, is enough to hit the reset button. Keep it simple and focus on momentum rather than perfection.
Reconnect With Why You Started
When you first began eating Paleo, chances are you noticed better energy, clearer skin, fewer cravings, and improved sleep. Recalling how you felt before Paleo — and how much progress you’ve made — can reignite your motivation.
Write down your reasons for going Paleo in the first place and keep them visible. Whether it was for autoimmune relief, weight management, mental clarity, or just feeling stronger — these reasons still matter. A few festive meals don’t undo your progress, but remembering your ‘why’ helps you get back on course with purpose, not guilt.
Plan for Next Year Now
Let’s face it — Christmas and New Year aren’t going anywhere. So why not make a plan for next year while the experience is still fresh? If certain events or situations made it hard to stay Paleo, take note. Could you bring your own dish? Suggest a picnic instead of a formal lunch? Politely decline that tray of Ferrero Rocher next time?
Set yourself up for success by preparing strategies in advance. That might mean freezing a few Paleo-friendly treats ahead of time or creating new festive food traditions that align with your values. The more you prepare, the easier it becomes to stay true to your goals while still enjoying the season.
Your Post-Holiday Paleo Checklist
- ✔ Clear the house of leftover non-Paleo foods
- ✔ Plan your meals for the next 3 days
- ✔ Start your day with protein and healthy fats
- ✔ Drink at least 2 litres of water daily
- ✔ Incorporate some movement, even gentle walking
- ✔ Get outside and prioritise sleep
- ✔ Focus on nourishment, not punishment
Ultimately, remember that Paleo is a lifestyle, not a diet. It’s not about being 100% perfect all the time — it’s about making choices that serve your health, most of the time. The holiday season is meant to be enjoyed, and if that meant eating a few things off-plan, it doesn’t mean you’ve failed. Just pick yourself up, refocus, and get back to eating and living in a way that makes you feel amazing.
Choline & The Paleo Diet
Continuing looking into deficiencies, this week falls to choline. What actually is choline and what is the effect of being deficient? Even on a strict Paleo diet, is it still possible to be deficient?
The precursor for acetylcholine is choline, which is a neurotransmitter that is responsible for memory and it is a very important part of two important phospholipids. The liver uses this to process fats within the body and to package lipids.
What symptoms should you look for that indicates you might be low in choline?
- Elevated ATL levels – it’s the elevated alamine transaminase levels which could indicate you have a liver complaint that can be often caused by a choline deficiency. Research has shown that a fatty liver can be caused by low levels. As Choline is the precursor for acetylcholine which is involved in memory – impaired memory can often be a symptom of deficiency. Research carried out showed that patients given a supplement had improved memory.
- Lower VLDL – while reducing VLDL might improve your lipid panel it can also see you end up with a fatty liver due to the fat not being packed away properly into lipoprotiens for dispersal.
How can a choline deficiency occur?
Offal is such a good source of choline that avoiding it could inadvertently result in a choline deficiency.
How can you add choline to your diet?
When it comes to choline, it’s all about eggs and offal! Beef liver contains by far the highest levels, as measured per 100 grams of food. In descending order the food with the highest levels are: veal liver, chicken liver, raw egg, turkey liver, turkey heart, wheat germ, bacon, pork loin and mutton.
You can also gain choline from the following foods, but in much smaller amounts: artichokes, cauliflower, pecans, Brussels sprouts, broccoli, macadamia nuts, almonds, pine nuts, cashews, chicken, pistachios, canned prawns, cod, ground beef and turkey gizzard.
Most nuts and seafood seem to be good sources, but when it comes to vegetables the levels vary – for example while Brussels sprouts, broccoli and cauliflower are good sources of choline, boiled kale hardly has any. Fruits and milk contain even less choline than vegetables, but some spices are good sources of choline, but as they are often used in such small amounts, they tend not to be reliable sources.
Unfortunately none of these foods come anywhere close to the amount of choline found in eggs and organs – liver and eggs alone have ten more times the amount present than most vegetables. It is the egg yolk that contains the most choline – not the egg whites. A 100 gram serving of just the egg yolks has 683 mg of choline while the same size serving of egg white only has 1.1 mg. To be able to eat an equal amount of both you would get 3 times more choline from your eggs if you threw the whites away.
Do you have much offal in your diet? I’d love to hear if choline levels are a concern to you – and also how you get offal into your Paleo diet?
Vitamin B12 & The Paleo Diet
What are your Vitamin B12 levels like? You might follow a Paleo diet, but are your levels optimal? And if not, what can you do about it?
Vitamin B12 deficiency is still quite common – with this deficiency occurring even amongst those of us Paleo diet followers who eat the richest source of Vitamin B12 – animals! Some of the symptoms of Vitamin B12 deficiency include depression and anxiety, lethargy, Autism spectrum disorder in children and (unwanted) weight loss. It can also show up with Alzheimer or dementia like symptoms.
How can Vitamin B12 deficiencies occur?
Sometimes it can be as simple as us setting the bar for “normal” a little too low. While, on paper everything could check out and look normal, Vitamin B12 levels might still be too low and we could still be suffering from B12 deficiency symptoms. In countries like Japan they actually have higher “normal” B12 markers and in having a higher bar set they have less cases of dementia and Alzheimer’s. In many cases, as meat eaters, we don’t look for low Vitamin B12 levels – as we assume we eat meat we are getting plenty and Doctors don’t actually check for it.
Another issue is consuming sufficient Vitamin B12, but the body failing to absorb adequate quantities. For some who have stomach disorders such as Crohn’s disease, or have or suffer from diarrhoea it can affect your ability to absorb minerals, vitamins, nutrients from our food – this include Vitamin B12.
How can we reduce our risks of Vitamin B12 deficiency?
If you eat animal products regularly along with some offal, such as liver occasionally, you should be getting enough Vitamin B12 in your diet. There may also be no need to supplement your diet, if you don’t suffer from any of the symptoms mentioned above. If you do have some of the symptoms mentioned or you do suffer from a gastrointestinal disorder that might be limiting your ability to absorb Vitamin B12, then it is worth asking your doctor next time you visit if you can have your vitamin B12 levels tested. Of course, to be able to extract reasonable levels of Vitamin B12 from your diet, you need to be consuming good quality (grass fed and finished) meat. If the animal didn't have access to good nutrition, their meat won’t provide it to you either.
If you're Vitamin B deficient, you might find that you may be more susceptible to heavy metal toxicity, if your diet or body contains them – such as mercury, lead and cadmium. Vitamin B deficiency can also be linked to depression, with the B vitamins crucial for the direct synthesis of the brain neurotransmitters. Apart from the fact they are needed (along with folate) for the homocysteine pathways to provide methylation, which is essential for the making of neurotransmitters. It is these neurotransmitters that are involved with the production of homocysteine as well. Tests have shown that those suffering from Alzheimer’s disease have higher levels of homocysteine in their body. When the homocysteine pathway is functioning correctly it produces the depression relieving neurotransmitters such as dopamine and serotonin.
Have you had your Vitamin B12 levels checked? Do you supplement, or ensure your diet provides optimal levels?
Vitamin K2 & The Paleo Diet
So you follow a strict Paleo diet? Does this mean you’re in optimum health? Perhaps not. It’s still possible to become deficient in certain vitamins and minerals, even with a healthy Paleo diet. By being aware of some of the common deficiencies you can monitor your nutrition to ensure you avoid these. This week, we move from Magnesium, to Vitamin K2.
Vitamin K2 is one of those vitamins that a lot of people have never heard of, so it’s hard to know if you’re deficient in something you didn’t even know about!
What are some of the deficiencies linked to Vitamin K2?
Vitamin K2 deficiency has associations with many issues, such as osteoporosis, calcification of the arteries that may lead to heart disease and tartar build-up on the teeth – which if left on the teeth leads to tooth decay.
How do you become Vitamin K deficient?
Vitamin K2 is present in select foods, but of course when people don’t know about it, they don’t go out of their way to ensure they eat sufficient levels of foods that provide it. Also there is often a lack of the Vitamin K containing foods in the diets of the animals we actually eat, leaving the animals with nothing to convert Vitamin K via stomach fermentation. For example cows raised in paddocks are able to convert the Vitamin K1 found in grass into Vitamin K2. Those cows who have no access to grass will have very little Vitamin K1 to convert. Another reason to hunt out that grass-fed (and crucially grass-finished) beef.
What are some of the best sources or ways we can add Vitamin K2 to our diets?
Foods such as goose liver, grass fed butter, eggs, fish eggs and aged cheese (if you’re following more of a Primal diet, rather than a Paleo Diet) are good sources of Vitamin K2. Of course, if the animal didn’t eat well, it’s meat, eggs and dairy won’t be as rich in vitamins and minerals. This is why it really is so crucial to know where your food comes from – and make sure it is good quality.
On Dentist Weston A Price’s pioneering research trip, studying the teeth of various indigenous and native populations, he found that many tribes and natives had great jaw structure and teeth. Most of these groups had diets that were rich in fish oils and butter oil. The two ingredients provide all the necessities for strong bones and good teeth. At that time Vitamin A was a crucial factor that helped build strong teeth. The other, Ghee – or butter oil, was an unknown and Dr Price named it Activator X. In 1993 Vitamin K2 was discovered – and it is believed to be Dr Price’s Activator X.
Vitamin K comes in 2 forms – K1 and K2, which overlap when it comes to functionality – K2 seems to have a greater effect on forming teeth and bones while K1 actually reduces the requirement of K2, so it is better to concentrate on both vitamins together rather than just on one.
We create Vitamin K1 in our stomach from the bacteria in green vegetables, with some people also being able to create K2 as well. Unfortunately this creation occurs in the colon where it can’t be absorbed, which also happens with Vitamin B12, but, it is still beneficial to eat plenty of green vegetables, aged cheeses and Ghee to obtain the full range of Vitamin K vitamins.
Have you given much thought to Vitamin K? Do you think your levels are sufficient?
Why Vitamin K2 Matters More Than You Think
Even with a clean, whole-food diet like Paleo, vitamin imbalances and deficiencies can still creep in – especially when it comes to lesser-known micronutrients like Vitamin K2. While it often flies under the radar compared to vitamins like D or C, Vitamin K2 plays a vital role in long-term health. It is especially important for maintaining strong bones, healthy arteries, and proper calcium metabolism – all of which are essential goals for anyone living a Paleo lifestyle.
The Role of Vitamin K2 in Calcium Distribution
One of the most critical functions of Vitamin K2 is its ability to direct calcium to the right places in the body. It activates specific proteins such as osteocalcin and matrix GLA-protein that help bind calcium to bones and teeth, while keeping it out of arteries and soft tissues where it doesn’t belong. This ensures that calcium supports skeletal health rather than contributing to harmful plaque build-up.
Without sufficient K2, calcium may be misallocated – potentially leading to arterial calcification, kidney stones, or weakened bones despite adequate calcium intake. This makes K2 a crucial nutrient for anyone concerned about heart health, bone density, or general ageing.
Why Paleo Eaters May Still Fall Short
Although the Paleo diet promotes nutrient density and quality food sourcing, modern food systems complicate things. Even if you're eating eggs, butter, and meat regularly, if those animals weren't raised on pasture and grass, their fat-soluble vitamin content – especially Vitamin K2 – may be significantly lower than expected.
For instance, factory-farmed chickens and grain-fed cows do not convert as much K1 into K2 due to lack of access to their natural diets. This is one reason why sourcing from regenerative, pasture-raised producers is more than a trend – it’s a nutritional priority. The same is true for eggs: yolks from hens that roam and forage outdoors contain far more K2 than standard supermarket offerings.
Health Conditions Linked to Vitamin K2 Deficiency
Emerging research continues to highlight the correlation between low K2 levels and various chronic health conditions. Some of the most concerning include:
- Osteoporosis: A deficiency in K2 can result in poor calcium absorption by the bones, contributing to decreased bone mineral density and an increased risk of fractures.
- Cardiovascular disease: Without K2, calcium may deposit in the arteries instead of the bones, contributing to arterial stiffness and atherosclerosis.
- Tooth decay and dental issues: Adequate K2 is believed to contribute to enamel strength and help maintain jaw structure.
- Kidney health: Excess calcium in the wrong places can affect kidney function, especially when combined with low magnesium or poor hydration.
These are all conditions that Paleo followers are often actively trying to avoid – yet overlooking K2 may unintentionally undermine that goal.
Best Natural Sources of Vitamin K2
If you’re committed to staying Paleo while maximising your K2 intake, here are some of the most effective whole food sources:
- Grass-fed butter and ghee: Rich in K2 when sourced from animals that graze naturally.
- Egg yolks: Especially from free-range or pasture-raised hens.
- Organ meats: Goose liver and chicken liver are surprisingly high in Vitamin K2.
- Natto (fermented soy): Although not strictly Paleo, this is the richest known food source of K2 – especially the MK-7 subtype.
- Fermented foods: Small amounts of K2 can also be found in traditional ferments like sauerkraut and aged hard cheeses (for those following a Primal or dairy-inclusive version of Paleo).
Whenever possible, aim for food-based sources over supplements. These not only provide K2 but come packaged with other synergistic nutrients that help with absorption and utilisation.
Should You Consider Supplementation?
Some individuals – especially those with gut issues, restricted diets, or limited access to pasture-raised foods – may benefit from targeted supplementation. If you do choose a K2 supplement, look for one that includes MK-7 (a highly bioavailable form of K2) and ideally pair it with Vitamin D3 and magnesium to optimise calcium metabolism.
Always consult with a practitioner before starting any new supplement, especially if you're managing a health condition or taking blood thinners, as Vitamin K can affect blood clotting factors.
Final Thoughts on K2 and the Paleo Approach
Vitamin K2 may be one of the most overlooked, yet critically important, nutrients in the modern diet. As the Paleo lifestyle continues to gain traction for its emphasis on ancestral nutrition and real food, understanding these nuanced vitamin requirements becomes essential.
By including more high-quality, animal-based and fermented foods – and focusing on where your food comes from – you can harness the benefits of Vitamin K2 while staying true to Paleo principles. It's a simple but powerful way to protect your bones, your heart, and your overall health in the long run.
Have you been mindful of your Vitamin K2 intake? If not, now might be the time to take a closer look at your food sourcing and nutritional habits. Share your thoughts or questions in the comments – we're all learning together.
Magnesium & the Paleo Diet
Following on from last weeks post about Selenium, this week I'm focusing on Magnesium. You might think following a Paleo diet makes it impossible to develop deficiencies – but unfortunately that isn't the case. However, by focusing on common deficiencies, you can adapt your Paleo nutrition to ensure your micro nutrient levels are optimum.
Despite Magnesium being something that is so important in your diet, so many people struggle to get enough in their system through diet alone. In fact research has shown that in the United States alone only half of the adult population actually achieve the recommended daily allowance (though as we know, the quoted “daily allowances” are often woefully low anyway). It is this low intake of magnesium that has been linked to common diseases such as asthma, osteoporosis, type 2 diabetes, colon cancer, metabolic syndrome and heart disease.
Just some of the many and varied symptoms that can show a lack of magnesium in the diet include – cramping, constipation, migraines, insulin resistance, fibromyalgia and hypertension.
So how do you lack magnesium in your system/ and Paleo diet?
It’s become popular to filter drinking water, which removes Magnesium, by filtering and purifying devices on your home taps or filter bottles. A general lacking of minerals in the soil is another culprit. If it isn’t in the soil, it can’t get into the produce grown there. Plants grown in mineral rich soil will have higher magnesium contents then those that are grown in soil with little or no magnesium. In general, lacking magnesium rich foods, especially plant foods, in your Paleo diet, is the main reason for deficiency.
Where can you get magnesium?
Mineral water contains high concentrations. Also, nuts, halibut, espresso, seeds and dark chocolate (a great excuse!) Leafy greens such as spinach and Swiss chard are excellent sources. Supplements those ending in “ate” such as taurate, citrate and glycinate are what is known as chelated magnesium and they seem to be the best when it comes to being absorbed into the body. Alternatively you can apply magnesium oil for transdermal absorption which absorbs best when applied on the inner arms and rib cage. Bathing in Epsom Salts is another great way to increase levels in the body.
There are at least seven different types of magnesium available (and perhaps many more) that you can buy to take orally and they include magnesium carbonate, magnesium chloride, magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium sulphate and magnesium lactate. With so many variations out there it is no wonder people get confused when shopping! Make sure you do your research and choose the best supplement for your needs, of you think you need to take one.
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Magnesium Oxide is one of the most popular supplements which are easily found at supermarkets the reason for this is because it is so cheap to produce. The down side to that is that because it isn’t absorbed into the body well, it will do very little for you. Try for a citric acid and magnesium carbonate blend, which is very popular and can be found in many of the better quality brands – when mixed with water it creates ionic magnesium citrate which has a much higher absorption rate.
Magnesium’s Role in Your Overall Health
Magnesium is one of the most critical minerals in the body, playing a role in over 300 enzymatic reactions. These include protein synthesis, blood glucose control, blood pressure regulation, nerve function, and muscle contraction. Magnesium is also required for the structural development of bone and is involved in the transport of calcium and potassium across cell membranes, which is vital to maintaining a healthy heart rhythm.
How Magnesium Impacts Stress and Sleep
In today’s busy lifestyle, stress is practically unavoidable, but magnesium can help mitigate its effects. Chronic stress leads to magnesium depletion, creating a vicious cycle. Increasing your intake of magnesium may help to balance cortisol levels and improve resilience to stress. Furthermore, magnesium supports the production of GABA (gamma-aminobutyric acid), a neurotransmitter that encourages relaxation and restful sleep.
For those following a Paleo diet, ensuring adequate magnesium can also assist in falling asleep faster and achieving deeper sleep cycles. If you're finding it hard to switch off at night, incorporating magnesium-rich meals in the evening or using magnesium oil topically might be worth trialling.
Why Magnesium Absorption Can Be Challenging
Even with the best dietary intentions, absorption isn’t always guaranteed. Excess calcium intake, certain medications (like proton pump inhibitors or diuretics), gastrointestinal conditions, and chronic stress all impair magnesium uptake. If you’ve been eating plenty of greens and nuts but still notice symptoms of deficiency, it could be due to impaired absorption rather than intake.
For this reason, many Paleo followers experiment with magnesium supplements or topical applications like magnesium oil or Epsom salt baths, especially during periods of heightened stress, intense physical training, or poor sleep.
Creative Paleo-Friendly Ways to Boost Magnesium Intake
- Make your own trail mix: Combine pumpkin seeds, sunflower seeds, almonds, and Brazil nuts. This magnesium-rich mix makes for an ideal afternoon snack.
- Add leafy greens to every meal: Blend spinach into smoothies, sauté Swiss chard with garlic for dinner, or include baby kale in omelettes.
- Bone broth with a twist: Add a handful of seaweed or magnesium flakes into your next batch for a mineral-rich broth.
- Dark chocolate treats: Use raw cacao (which is high in magnesium) to make homemade Paleo chocolate bark with nuts and dried berries.
What Symptoms Might Improve with More Magnesium?
Magnesium affects so many systems that deficiency can show up in varied and unexpected ways. If you suffer from frequent tension headaches, migraines, restless legs, fatigue, mood swings, or sensitivity to noise, your body could be signalling low magnesium stores. Many people also notice improved bowel regularity, fewer muscle cramps, and more stable energy after increasing their intake.
How to Know if You’re Getting Enough
Unfortunately, testing for magnesium isn’t always straightforward. Only about 1% of the body’s magnesium is found in the blood, so standard serum tests may not reflect deficiency accurately. Instead, consider whether you have symptoms, review your intake, and trial a magnesium-rich protocol for a few weeks to see how you feel. Some people keep a magnesium journal, tracking symptoms like sleep quality, cramping, or energy to detect patterns.
Tips for Maximising Magnesium Absorption
- Soak nuts and seeds overnight before eating to reduce phytic acid, which can block magnesium absorption.
- Balance calcium and magnesium intake. Too much calcium can interfere with magnesium, so ensure you're not over-supplementing calcium without magnesium.
- Limit caffeine and alcohol, both of which increase magnesium excretion.
- Try smaller, more frequent magnesium-rich meals rather than large, infrequent doses.
Should You Supplement or Go Natural?
While whole foods are always preferable, some people find that even with a nutrient-dense Paleo diet, magnesium levels fall short—particularly if dealing with ongoing stress or sleep issues. In this case, a supplement might be a helpful addition. Look for magnesium citrate, bisglycinate, or malate for better absorption. Always consult a qualified practitioner if you have underlying health conditions or are on medications that could interact with supplementation.
As with any nutrient, the key is finding what works best for your body. The Paleo diet provides an excellent foundation of nutrient-rich foods, but tuning into symptoms and biofeedback can help you fill in any gaps effectively.
How do you think your levels are looking? Do you eat enough Magnesium rich foods, or supplement?
Selenium & Deficiency On A Paleo Diet?
Despite following a healthy Paleo Diet, if not enough attention is paid to getting a wide variety of different foods, deficiencies are still possible. I've been looking into a number of the more common deficiencies to understand how to tweak your Paleo diet to ensure deficiencies don’t occur. This week, I've been looking into Selenium.
What is Selenium?
It is a trace mineral that is only needed in small amounts but it is essential for good health. Some of the functions selenium performs include helping regulate the thyroid gland, assisting the immune system and protecting our cells from the damage caused by free radicals. In dietary terms the selenium content of plant foods are proportionate to the soil concentration of selenium where the food was grown.
These days severe selenium deficiency in adults is very rare, particularly when following a healthy Paleo diet, but minor deficiencies do occur and that can have some rather unpleasant effects on our health.
Some of the selenium deficiency symptoms include polyneuropathy and muscle damage that can look a lot like the side effects of statins. Selenium supports the synthesis of the thyroid hormone and is needed for the conversion of the T4 thyroid hormone into the active T3 hormone. As a result deficiency can look like hypothyroidism.
So, how do you become Selenium deficient?
It can be as simple as just not eating enough Selenium rich foods, or if you suffer from an intestinal disorder such as Celiac, Chron’s disease or an ulcerative colitis these can all reduce the body’s absorption of selenium from foods. While deficiency does not cause those illnesses it can make the body more susceptible to illnesses caused by biochemical or infectious stress due to the role selenium plays in the immune system.
It can also be due to a lack of selenium in the soil where your food has been grown. Just like other minerals, it must be in the soil or it won’t be present in the food grown in the soil.
Where can you get it from, in keeping with the Paleo diet?
You can find good sources of selenium in lamb, turkey, prawns, salmon, cod, crimini and shiitake mushrooms, kidney’s, egg yolks and halibut.
Keeping your thyroid healthy is important with many people dealing with thyroid conditions such as hypothyroidism. There have been many research studies that have shown the benefits of selenium supplements when treating some thyroid conditions. One such study has found that selenium supplements have reduced the inflammation damage to the thyroid tissues. While studies have shown that selenium supplements can help prevent thyroid tissue damage there is more research needed to determine the long-term effects.
Making sure that your selenium intake is at its peak may give both your thyroid and immune system that little boost it needs to help function better. Whether you use supplements or include more selenium-rich foods in your diet it is important for those who are managing a thyroid condition to make sure their selenium intake is adequate.
As important as it is not to be deficient, it’s also important not to go over board. Over increasing your intake of selenium over long periods of time can lead to complications including garlic breath odour, hair loss, mild nerve damage, gastrointestinal upsets, white blotchy nails, irritability and fatigue.
The best option is to include selenium rich foods in your diet. While high in omega-6 fats it takes just a couple of Brazil nuts a day to boost your immune function and improve the amount of selenium in your diet.
Have you given much consideration to your Selenium intake? Which minerals and vitamins are you most concerned about, in your Paleo diet?
How Much Selenium Do You Actually Need?
The recommended daily intake for selenium varies slightly between countries, but for adults in Australia, the National Health and Medical Research Council recommends 70 micrograms per day for men and 60 micrograms per day for women. Pregnant and breastfeeding women may require slightly more. Since it's a trace mineral, you don’t need huge quantities – but consistency matters.
The Best Paleo-Friendly Sources of Selenium
While Brazil nuts are famously rich in selenium (just one or two nuts can provide well over 100% of the daily requirement), they aren’t your only option. For those following a more varied or strict Paleo approach, it’s helpful to include a mix of selenium-rich options:
- Wild-caught fish – Tuna, sardines, salmon, and especially cod are excellent sources.
- Shellfish – Oysters, prawns, and mussels contain respectable selenium levels.
- Grass-fed meats – Lamb liver, beef kidney, and muscle meat offer both selenium and other vital micronutrients.
- Pasture-raised eggs – Especially the yolks, which are rich in selenium and choline.
- Crimini and shiitake mushrooms – A great option for those after more plant diversity.
Rotating these foods through your weekly meals can help ensure you stay on top of your selenium intake without relying too heavily on just one source.
Selenium Absorption and Synergy with Other Nutrients
It’s not just how much selenium you eat – it’s how well you absorb and utilise it. Selenium works synergistically with other nutrients, particularly:
- Iodine – Both are essential for thyroid function. If you’re low in one, the other may not be as effective.
- Vitamin E – Helps reduce oxidative stress alongside selenium. Good fat sources like almonds and sunflower seeds (if tolerated) can help.
- Protein – Since selenium is incorporated into selenoproteins, an adequate protein intake helps support this function.
If you're supplementing or relying on specific foods, consider whether you're supporting those nutrients in a broader context, too.
Soil Depletion and Selenium Content in Australia
Australia’s soils are known to be naturally low in selenium – particularly in the southern and eastern regions. This means produce grown in these areas may have lower levels, even if they would normally be a good source. For example, broccoli grown in selenium-rich soil may provide a decent amount, whereas the same broccoli from another farm may contribute very little.
Because of this, it’s a good idea to diversify the origins of your food when possible or choose animal products where the feed is fortified with selenium (common in ethical Australian livestock farming). Buying from farmers who can tell you about their soil quality and animal diets can make a meaningful difference.
What About Supplementing?
If you suspect your intake is low – perhaps due to autoimmune thyroid issues, absorption problems, or limited food variety – a low-dose selenium supplement may help. But proceed with caution. Supplements often provide 150–200 micrograms per dose, which can be excessive if you're already consuming selenium-rich foods.
Ideally, work with a health practitioner to test your selenium levels before supplementing long term. Hair mineral analysis and blood serum tests can both provide useful data.
Signs You May Be Getting Too Much
Although rare, selenium toxicity (known as selenosis) can happen – particularly from supplements or eating large quantities of Brazil nuts daily. Some symptoms to watch for include:
- Brittle hair or nails
- Digestive discomfort
- Fatigue or irritability
- Unusual breath odour (often described as “garlic-like”)
Again, balance is key. Aim to meet your needs through whole foods, monitor symptoms, and seek testing if you’re unsure.
How to Add More Selenium-Rich Foods to Your Paleo Meals
Here are a few simple, Paleo-friendly ideas to boost selenium naturally in your week:
- Breakfast: Add two eggs with sautéed mushrooms and spinach in ghee or olive oil.
- Lunch: A salad with grilled salmon, avocado, and a boiled egg. Top with a citrus olive oil dressing and a sprinkle of sesame seeds.
- Dinner: Grass-fed lamb chops with roasted root vegetables and a side of steamed broccoli.
- Snacks: One or two Brazil nuts, or a small portion of prawns with lemon and herbs.
Takeaway
While selenium deficiency isn’t especially common on a nutrient-dense Paleo diet, it’s still worth being aware of – especially if you’re dealing with thyroid issues or have limited variety in your meals. Focus on diverse, whole food sources, be mindful of soil quality and absorption, and only supplement if there’s a genuine need.
Following A Paleo Diet Is So Much Harder In Some Places!
I live in Sydney and have always found it very easy to follow my Paleo Diet. In fact, I don’t really have to think about it, eating Paleo just naturally happens. Even when I have to find lunch in the city. Great quality food and ingredients are everywhere. Similarly I find Melbourne fantastic for good Paleo friendly food options.
I'm often not organised enough to bring my lunch in from home, but in Sydney, it isn't a problem. I'm spoilt for choice with a huge range of lunch options. The other thing I love about lunch in Sydney is that, even in a food court, it’s generally freshly prepared as you order it. Every food court seems to have some great create-your-own salad options and a roast dinner option when you can choose your meat and have it with your choice of fresh vegetables.
This is a very easy lunch to find in Sydney; Roast meat and vegetables. Simple.
Eating dinner out in Sydney is even easier, with almost every restaurant offering meals that are fairly Paleo, but the flexibility to tweak the menu slightly, making sure you get exactly what you want.
So spoilt have I been by the food options I'm used to, that now I am working in another city for a few days a week, I'm surprised by how much harder it is to stick to my Paleo diet.
A lot of this is due to not having the local knowledge about the best places to go, but having explored the CBD, I'm fairly convinced that Brisbane just does not have the range of healthy options I find in Sydney. I have found a couple of food courts which offer a roast dinner – but sadly the “vegetable” sides are all beige. Processed potato croquettes, potato wedges or hot chips. Not quite what I had in mind. I have found some restaurants which offer meals that are more suitable, but these are far too substantial for lunchtime.
Breakfast at my hotel looks great on paper, but the colour and taste of the bacon and eggs makes it clear that these are very poor quality. Definitely not organic and probably not even free-range eggs. For the $29 they charge for breakfast, I could cook something amazing with incredible ingredients – which makes the hotel breakfast even harder to swallow.
I'm sure there are lots of great restaurants I should be making use of in the evenings, so I will have to make sure I research this better.
Fortunately I've managed to find somewhere new to stay for the coming weeks, that will hopefully help solve some of these difficulties. I've found a serviced apartment that is the same price as the hotel, but offers a kitchen! This means I’ll be able to buy my own, good quality, ingredients and cook my own Paleo meals. I’ll also be able to take my lunch in (or perhaps even pop back to eat, as it is so close).
My other observation is that overall, people in the CBD look a lot less healthy than they do in Sydney. Is this because it is harder to eat good food; or is there no good food because people don’t want it? I generally find the hotter it is the easier it is to eat well – it’s hotter here, so I'm surprised how many junk food outlets there are?
Don’t get me wrong – I absolutely love Brisbane (I’ll be up for the Brisbane leg of the Low Carb Down Under Seminar Series), I just wish there were more Paleo friendly food options!
Have you noticed following a Paleo diet is harder in certain places? Do you have any tips and tricks for staying Paleo whilst working away? And if anyone has any Brisbane specific Paleo tips, I would LOVE to hear them!
