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Vitamin B6 (Pyridoxine) and Paleo Eating

Who doesn't want healthy nerve and muscle cells? Of course you do, and this is where Vitamin B6 – also known as Pyridoxine – becomes especially important. In addition to that, it plays a part in converting carbohydrates and protein into energy, together with other B-complex vitamins, and has a role in the production of insulin, both white and red blood cells, and DNA. That means it’s pretty important!

Luckily, Vitamin B6 deficiency rarely occurs, because it’s contained in many foods. But sometimes it does, usually caused by a poor absorption of nutrients that can be a result of chronic alcoholism or chronic diarrhoea. Fatigue, anaemia, skin disorders (like eczema and seborrheic dermatitis), convulsions and seizures – these are symptoms that may point to a deficiency in Pyridoxine.

But even if there’s no full-blown deficiency, there are a number of medical conditions that may be prevented or treated with better levels of Vitamin B6, including adrenal function, asthma, kidney stones, PMS, cardiovascular problems like atherosclerosis and hypertension, nervous system issues like carpal tunnel syndrome, depression, autism and epilepsy, and skin conditions like acne and eczema. The best approach in any case is to turn to whole food sources of Vitamin B6, of which there is abundance in the Paleo Diet.

How much Vitamin B6 do you need in your diet?

The daily recommended amount of Vitamin B6 is 2mg.

Which foods can you get Pyridoxine from?

Liver – Not surprisingly, the nutrient dense liver is the first on the list. While any animal liver will provide a good amount of Vitamin B6, turkey liver is the richest choice with 52% of the daily need in a 100g portion. Pate, anyone?
Tuna – The best fish source for Vitamin B6, tuna provides 52% of your daily need in a 100g portion. So if liver is not your thing, but you’re focused on the consumption of Pyridoxine, a good tuna salad or tuna steak for dinner is a great choice for your health.
Summer squash – Great for grilling, salads, stir-fries, and even refreshing soups – summer squash provides 12.5% of your daily need of Vitamin B6 in 1 cup when measured raw.
Banana – One of the best carb sources around, the banana is also good for Vitamin B6 with 21.5% of your daily need in one fruit. Of course bananas are great to munch on just by themselves, but if you’re feeling like a treat, why not prepare a Vitamin B6-filled one-ingredient ice-cream? Just toss some frozen banana pieces into a blender and watch the magic unveil.
Pistachios – For a snack full of Vitamin B6, go for a handful of pistachios. In 100g you’ll find 85% of your daily Pyridoxine need.
Blackstrap molasses – if you’re looking for a healthy sweetener, blackstrap molasses provides the best mineral and vitamin content. In just one tablespoon you’ll get 7% of your daily Vitamin B6 need. The taste of blackstrap molasses might be an acquired taste for some, but if you’re fond of it and are looking for something sweet, it’s a great solution.
Paprika – Sometimes all it takes is some herbs and spices to perk up the micronutrient content of your food. Paprika is a great addition when it comes to Vitamin B6 – one tablespoon packs 14% of your daily need. Great reason to browse through some Hungarian recipes – no lack of paprika there!

What else do you need to know about Vitamin B6 consumption?

When cooking Vitamin B6-rich food, it is the acidity of the food that usually determines how much of the vitamin is retained. Thus, if you’re especially concerned with the Pyridoxine content, don’t add much acidic components to your food. In addition, processing and freezing cause a loss in the vitamin content. As the Paleo diet promotes the eating of fresh unprocessed whole foods, it is a great approach to get all the vitamins you need – fresh vegetables win over canned ones any day!

The Role of Vitamin B6 in Hormone Regulation and Mood

Vitamin B6 is not just vital for your metabolism and red blood cell production—it also plays a critical role in regulating hormones and supporting mental wellbeing. Pyridoxine contributes to the production of neurotransmitters like serotonin and dopamine, which influence your mood, sleep, and cognitive function. In fact, low B6 levels have been linked to irritability, depression, and poor concentration. For women especially, ensuring an adequate intake of B6 may help relieve premenstrual symptoms (PMS), particularly mood swings and irritability.

Does Stress Deplete Your B6 Levels?

Yes—stress can significantly impact your need for Vitamin B6. When you’re under prolonged physical or emotional stress, your body uses more B6 to support adrenal function, produce stress-related hormones, and keep your nervous system in balance. This is particularly relevant for anyone dealing with high-pressure jobs, chronic illness, or poor sleep. During these periods, incorporating more B6-rich foods into your Paleo meals can help maintain balance and resilience.

Bioavailability: Are You Actually Absorbing Enough?

It’s one thing to consume B6—but it’s another thing to absorb and utilise it effectively. Several factors can interfere with B6 absorption, including excessive alcohol intake, certain medications (like isoniazid or hydralazine), and health conditions like coeliac disease or kidney dysfunction. People with impaired gut health or a history of digestive issues may be more prone to deficiency despite seemingly adequate intake.

This is why the Paleo diet's emphasis on gut-friendly, anti-inflammatory foods is especially valuable. Bone broth, fermented vegetables, and foods rich in collagen and gelatin can support gut integrity and help ensure proper absorption of micronutrients like B6.

How Vitamin B6 Interacts with Other Nutrients

Vitamin B6 doesn’t work in isolation. It interacts synergistically with magnesium, zinc, and other B-vitamins—especially B12 and folate. These nutrients often work together in methylation processes, detoxification, and energy metabolism. For example, low levels of magnesium can impair the activation of B6 in the liver. Therefore, ensuring adequate intake of a broad range of nutrients—like leafy greens, nuts, seeds, eggs, and grass-fed meats—can help maximise the benefits of B6.

Should You Consider a Supplement?

For most Paleo eaters, supplementing with B6 is unnecessary if a variety of whole foods are regularly consumed. However, some people—particularly those with hormonal imbalances, chronic fatigue, or neurological issues—may benefit from a short-term boost via a high-quality B6 supplement (often in the form of P5P or pyridoxal-5-phosphate, the active form). If you're considering this, consult a qualified healthcare provider to ensure proper dosage and avoid potential interactions.

It’s also important not to overdo it. Excess B6 from supplements can cause nerve-related symptoms like tingling or numbness, especially if taken at high doses for extended periods.

Simple Paleo Meal Ideas to Boost Vitamin B6 Naturally

Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and sweet potato hash
Lunch: Grilled chicken salad with avocado, sunflower seeds, and roast capsicum
Dinner: Lamb liver pan-fried in olive oil with steamed broccoli and turmeric cauliflower rice
Snack: A banana with a small handful of pistachios

All of these are rich in Vitamin B6 and synergistic nutrients, supporting absorption and functionality within the body.

Cooking Tips to Preserve Vitamin B6

As mentioned earlier, Vitamin B6 is heat- and acid-sensitive. When possible, lightly steam vegetables instead of boiling them, and avoid adding lemon juice or vinegar during the cooking process. Cook meat gently rather than charring or heavily roasting it. Consider batch-prepping meals in glass containers to avoid the nutrient loss that can occur from prolonged freezing or microwaving in plastic.

Recap: Paleo and Pyridoxine

Eating Paleo gives you a solid foundation for micronutrient sufficiency—but only if your meals are diverse and focused on nutrient density. Vitamin B6 is found in many animal and plant-based sources permitted within Paleo, making it relatively easy to hit your daily target. However, chronic stress, gut issues, and modern lifestyles can still put you at risk for suboptimal intake.

Focusing on variety, food preparation, and synergistic nutrients will help ensure you reap the full benefits of Pyridoxine—from energy production and hormonal regulation to healthy skin and neurological function. It’s a small vitamin with a powerful impact—well worth your attention.

So, did reading this make you think more about Vitamin B6 consumption? Do you have any recipes to share with the specific ingredients? Do share in the comments!

Paleo Diet Primal Chromium Levels Mineral Supplement deficiency overdose-min

How Are Your Chromium Levels?

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Chromium is an important mineral that you've probably not paid much attention to, but with its links to glucose – it’s crucial.

What Does Chromium Do?

The main use within your body is to help metabolise fats and carbohydrates in the digestive system. It boosts fatty acid and cholesterol synthesis, which are vital for healthy brain function. Chromium is also involved in the metabolism of insulin, and scientists have found links between low levels of chromium in the blood and type 2 diabetes. Low levels of chromium are also associated with several factors for cardiovascular disease.

People with chromium deficiency have limited glucose tolerance, and you often find it in people with type 2 diabetes. This is particularly common in older people or infants with protein-calorie malfunction. Supplements can help to manage these conditions, but they are not a substitute for other forms of treatment.

Fortunately, it is difficult to overdose in chromium due to the low absorption and high excretion rates.

Food Sources of Chromium

Out of all the different sources of chromium, the best is undoubtedly brewer’s yeast. However, foods made from yeast, such as vegemite and marmite, are very processed – and not exactly Paleo!

Many meats are also good sources of chromium, particularly chicken and beef, as well as eggs. Liver also has high concentrations – another reason to get more offal into your diet!

Certain fruit and vegetables are also high in chromium. These include:

Green capsicum (bell peppers)
Black peppers
Apples
Bananas
Grapes
Broccoli
Spinach

In general, foods that have high concentrations of simple sugars, such as sucrose and fructose, are usually low in chromium.

Problems with Chromium Intake

As low chromium levels link to diabetes, it is important for any diabetics following the paleo diet to ensure they have a sufficiently high intake. If you are concerned about your chromium intake, you can improve the absorption rate on the body by consuming vitamin C and vitamin B3 (niacin). High consumption of simple sugars will increase the excretion rate from the body – so it’s great that a Paleo diet is naturally low in sugars.

Infection, exercise and stress can all reduce levels of chromium in the body and potentially lead to deficiency. When this happens, the body is unable to use glucose efficiently to meet all its energy requirements and more glucose is required.

How Chromium Supports Weight Management and Energy

Chromium plays a subtle yet important role in maintaining energy levels and body composition, especially if you follow a nutrient-dense lifestyle like Paleo. By assisting insulin in moving glucose from the bloodstream into cells, chromium helps to stabilise blood sugar levels. This stabilisation can prevent the dramatic spikes and crashes in energy that are common when your diet is high in refined carbs.

Balanced blood sugar levels also mean fewer sugar cravings, which can lead to more consistent appetite regulation. If you’ve ever noticed feeling ravenous soon after eating, especially meals heavy in carbohydrates, inadequate chromium intake could be a contributing factor. Although it’s not a magic bullet for weight loss, ensuring optimal chromium levels can support better metabolic function, making it easier to maintain a healthy weight and energy balance.

Chromium’s Role in Mood and Brain Function

There’s emerging research linking chromium to mood regulation and mental health. Some studies have explored its impact on depressive symptoms, suggesting that chromium supplementation may help improve mood in people with atypical depression or insulin resistance-related depression. This effect could be due to the mineral’s involvement in serotonin and norepinephrine activity, both of which are key neurotransmitters that influence mood and emotional well-being.

On a practical level, this means that ensuring adequate chromium intake might not only help you physically but also emotionally. If you’re prone to mood swings or struggle with stress, fatigue or anxiety, checking in on your micronutrient intake — including chromium — could be worthwhile.

Is Chromium Supplementation Necessary?

For most people eating a whole food, Paleo-style diet, it’s entirely possible to meet your chromium needs through food. However, there are a few exceptions where supplementation might be worth discussing with a healthcare professional. People at higher risk of deficiency include:

Those with blood sugar dysregulation or diagnosed type 2 diabetes
Older adults, especially those with a limited diet
Individuals with high levels of physical stress or chronic illness
Those consuming a very restricted diet without variety

If you’re considering supplements, it’s essential to choose a high-quality form such as chromium picolinate, which is often better absorbed than other types. But again, always check with a qualified practitioner before adding any new supplement — particularly if you are on medication or managing a chronic health condition.

Why Chromium Matters for Paleo Athletes

Active individuals and athletes following a Paleo lifestyle may benefit even more from paying attention to chromium. Since high-intensity exercise can deplete chromium stores, replenishing them through food becomes crucial. Chromium supports better recovery by ensuring your muscles have access to the glucose they need post-workout.

Combining chromium-rich foods with adequate protein and healthy fats post-exercise can help optimise muscle repair, reduce fatigue and maintain stable energy throughout the day. If you’re regularly strength training or engaging in endurance sports, this trace mineral deserves a place in your post-workout nutrition strategy.

Cooking Tips to Maximise Chromium Intake

To make the most of the chromium in your diet, consider how you prepare your meals. Chromium is water-soluble, which means it can leach into cooking water and be lost if you boil vegetables for long periods. Instead, opt for quick-steaming, sautéing or roasting vegetables like broccoli and green capsicum to retain more of their trace mineral content.

Here are a few simple, Paleo-friendly ideas to include more chromium-rich foods in your meals:

Beef stir-fry: Toss strips of grass-fed beef with green capsicum, garlic and black pepper in coconut oil for a simple mid-week dinner.
Roasted broccoli and garlic: A great side dish that’s rich in both chromium and sulphur-based compounds to support detox.
Liver pâté: Serve with raw veggie sticks or paleo seed crackers to make the most of this mineral powerhouse.
Banana and almond butter snack: A satisfying combo of natural sugars, healthy fats and a chromium boost.

How Lifestyle Impacts Chromium Status

While food is your first line of defence, lifestyle habits can also influence how well your body retains and uses chromium. Chronic stress is one of the most overlooked factors that can deplete your chromium levels. Stress triggers the release of cortisol, which increases blood sugar and leads to higher chromium excretion via the urine.

Additionally, diets high in processed foods and refined sugars place extra demand on chromium because the mineral is used up in the process of metabolising sugar. The more sugar you eat, the more chromium you need — and unfortunately, the less of it you’re likely to be getting from nutrient-poor food sources.

Tracking Your Micronutrient Health

If you’ve never had your micronutrient levels tested, it might be time to check in. While chromium testing isn’t routinely offered in standard blood panels, some functional medicine practitioners offer more advanced testing to assess your overall mineral balance. This can help you identify subtle deficiencies before they become more serious issues.

Another great strategy is to track your meals over a week or two using a food diary or nutrient tracker to assess how varied and mineral-rich your diet really is. Even if you eat whole foods most of the time, it’s easy to fall into repetitive patterns that may overlook certain micronutrients.

Final Thoughts

While it may not get the same attention as magnesium or zinc, chromium is undeniably important for anyone wanting to support blood sugar stability, metabolism, brain health and long-term wellbeing. The good news? If you’re already following a real food, low sugar, Paleo-based lifestyle, you’re likely getting a solid foundation of chromium in your diet.

Keep prioritising variety in your meals, include chromium-rich foods regularly, and stay mindful of stress and sugar intake. Small, consistent dietary tweaks often lead to the biggest gains in health over time.

Have you ever had your blood levels tested?

Is Your Bed Bad For Your Health?

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Sometimes the simple things that we use in our everyday routine are things that we don’t think twice about – but can be very dangerous. Even more frustrating, when you follow an otherwise health Paleo lifestyle. Have you ever given any thought to the mattress that’s beneath you as you sleep each night?

Mattresses are often made with ployurethane foam (petroleum based material that emits formaldehyde), formalize (which is linked to asthma and lung cancer), and boric acid (roach killer). Formaldehyde is highly toxic and classified as a probable carcinogen. If you have a mattress like this, when you go to bed at night, you are lying in these chemicals. Mattress companies often claim that they have the best mattress – and they mainly focus on comfort. You will see several commercials advertising that their mattress will adjust to your back and help you get a better night sleep, but they never really mention just how clean and non toxic their mattress is, do they?

In 2005 a memory foam mattress was sent in to be inspected and the lab was able to find 61 different chemicals used in the mattress. Comfort doesn’t mean anything if you are lying in a pile of dangerous chemicals.

What are some of the things that these harmful chemicals can cause?

It has been reported that a toxic mattress can cause respiratory problems, reproductive toxicity, allergies, asthma, SIDS, and many more complications. It’s scary to think that going to bed could be a dangerous activity!

Why would companies add these chemicals? They add them because they are flame retardants. In the 60’s, governments insisted that mattresses had to include flame retardants – and they had to pass flammability tests. It wasn’t such a huge problem when they first passed the law, but now companies are using more and more dangerous chemicals. Arlene Blum, a biophysical chemist stated “Instead of adding new fire retardant chemicals that may ultimately be shown to cause health problems, we should be asking whether we need to use these chemicals or if there are other ways to achieve equivalent fire safety.”

The mattresses that are being made today, especially some of the popular memory foam mattresses are considered to be more dangerous than the ones that were made within the past 50 years.

So what can you do about you mattress?

There are some companies that make organic natural mattresses. Before purchasing a mattress you want to triple check what exactly is in it. Some companies claim that they have a natural organic mattress – but are not willing to back it up. Companies have slowly started to realise the dangers that their mattresses are causing and are changing the chemicals that they are putting in mattresses – but this is not happening fast enough.

You are far better off getting a safe organic mattress. There are companies that sell mattresses that are completely natural and toxin free. Organic wool has natural fire resistant properties and it has been successfully used to pass flammability tests.
When you lie down to sleep at night the last thing you need to worry about is if it is safe or not. Night time is when you need to relax both mentally and physically. Don’t let your mattress ruin your health!

What type of mattress do you sleep on? Will you buy an organic mattress when you replace yours?

Are You Eating GMO’s?

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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!

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!