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Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Do You Get Enough Iron in Your Paleo Diet?

Have you had your iron levels checked? Women especially need to be careful to ensure their diet contains sufficient levels, as deficiency can be dangerous.

What Does Iron Do?

As part of hemoglobin, iron plays an important role in the transport of oxygen around the body from the lungs to the other organs. It is also part of the process to produce new blood cells within the body and helps to remove carbon dioxide from the organs.

As well as these important functions, it helps to convert blood sugar to energy and is essential for the production of enzymes within the digestive system. Iron also plays an important role in the immune system and the recovery process after illness or strenuous exercise.

Food Sources of Iron

Most red meats are very good sources of iron particularly beef and lamb. However, the best meat to boost your supply is liver. A 100g serving of liver will provide over 100% of your recommended daily amount of the important dietary nutrient.

Mollusks are another great source of iron, with even higher concentrations than liver. You have a choice of several tasty mollusks, including:

  • Clams
  • Mussels
  • Oysters
  • Shrimp
  • Cuttlefish
  • Octopus
  • Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Animals are not the only good sources of iron. Plenty of dark leafy vegetables contain good quantities of this important element. Spinach is the best, with 100g providing 20% of your daily value. Swiss chard, turnip greens and kale are other vegetables that can help to boost your iron levels.

Another source that is easy to overlook is dark chocolate. Nuts and pumpkin seeds are also great sources of iron, and make tasty snacks. You can use these to beat your chocolate cravings!

Problems Associated with Iron Intake

One of the main symptoms of iron deficiency is anaemia. This occurs when the stores of iron in the body deplete and it is no longer possible to maintain haemoglobin levels in the blood. This particularly affects children and pre-menopausal women. The common symptoms of anaemia include:

  • Fatigue
  • Dizziness
  • Pallor
  • Hair loss
  • Irritability
  • Weakness

In extreme cases, deficiency can be fatal so it is important to ensure you consume sufficient quantities of this essential nutrient. Usually though, an increase in iron intake will restore your iron levels to normal.

Iron overdose is also potentially fatal, and often the first symptoms are stomach ulcers, followed by nausea and vomiting. The pain can then abate before the iron passes into the internal organs, particularly the brain and liver.

Iron is an extremely important nutrient that plays an important role within your body. Avoid the risk of anaemia and deficiency by making sure you eat plenty of the great iron-rich foods. This will keep your body in top shape and you will certainly feel better for it.

How Iron Absorption Works

Understanding how your body absorbs iron is crucial for making the most of the iron-rich foods in your diet. There are two types of iron: haem iron, which comes from animal products, and non-haem iron, which is found in plant-based sources. Haem iron is far more easily absorbed by the body, which is why meat sources are generally more effective in boosting your iron levels.

However, certain food pairings can enhance or inhibit the absorption of iron. For example, consuming foods rich in vitamin C alongside iron-rich foods can significantly increase non-haem iron absorption. A squeeze of lemon juice over sautéed spinach or a side of capsicum with your steak can make a noticeable difference. Conversely, tannins found in tea and coffee, calcium in dairy, and phytates in some grains can inhibit absorption if consumed at the same time as iron-rich meals.

Signs Your Iron May Be Low

In addition to clinical symptoms like fatigue and pallor, there are other subtle signs that your iron levels might be less than optimal. These include:

  • Shortness of breath during mild activity
  • Cold hands and feet
  • Frequent headaches
  • Restless legs, particularly at night
  • Brittle nails or spoon-shaped nails
  • Cravings for non-food items like ice or dirt (a condition known as pica)

If you’re noticing any of these signs, it might be time to request a blood test from your GP. In Australia, a basic iron study is often bulk-billed, making it easy to stay on top of your health without added costs.

Who is Most at Risk of Iron Deficiency?

While anyone can become iron deficient, certain groups are more vulnerable:

  • Women of childbearing age – due to monthly blood loss from menstruation
  • Pregnant women – who have increased iron needs to support the growing baby
  • Vegetarians and vegans – as plant-based diets may not include enough highly bioavailable iron
  • Athletes – especially long-distance runners, due to increased red blood cell turnover
  • People with gastrointestinal conditions – such as Coeliac disease or IBS, which can affect nutrient absorption

Understanding your personal risk factors can help you make better dietary and lifestyle choices to support your iron levels.

Supplements: When Food Isn’t Enough

While getting nutrients through whole foods is generally preferred, there are situations where iron supplementation is necessary. This should only be done under medical supervision, as iron supplements can be harsh on the digestive system and may cause constipation or nausea.

Iron supplements are typically prescribed in the form of ferrous sulfate, ferrous gluconate, or ferrous fumarate. Some people may respond better to one type over another, so it’s worth discussing options with your healthcare provider. If you’re Paleo and already eating plenty of meat and leafy greens, supplements may not be necessary—but it’s always best to check with a professional if you have any concerns.

Boosting Iron Naturally

If you want to keep things as natural as possible, here are some easy ways to get more iron into your everyday Paleo meals:

  • Add sautéed chicken liver to minced meat dishes or pâté to your lunchbox
  • Top salads with grilled lamb or beef strips, sunflower seeds, and lemon dressing
  • Snack on a small piece of dark chocolate (minimum 70% cacao) and a handful of raw pumpkin seeds
  • Include more iron-rich leafy greens like kale and beet greens in your daily meals
  • Use cast iron cookware, which can slightly increase the iron content of your meals

These simple swaps and additions can make a big difference to your overall iron intake without needing to overhaul your diet.

Getting Your Iron Levels Tested in Australia

If you’re unsure where you stand, it’s worth booking in with your GP for a simple blood test. A full iron study will usually include serum iron, transferrin saturation, ferritin, and total iron-binding capacity. Ferritin is often the most telling marker, as it reflects stored iron in the body.

Make sure you request a copy of your results and discuss them thoroughly. If your levels are borderline, you might be able to correct them with dietary changes alone. If they’re low, your doctor will talk you through your options, which could include supplements or further investigation into underlying causes.

Don’t Ignore Your Iron

Low iron isn’t just about tiredness. It can affect your ability to concentrate, your immune function, and even your mood. And for women, in particular, managing iron levels can be a key part of managing hormonal balance and energy throughout the menstrual cycle.

As part of a Paleo lifestyle, it’s easy to eat well and meet your nutritional needs—especially with the emphasis on real food, quality protein, and nutrient-dense vegetables. But even the best diets can fall short if you don’t listen to your body. If you’re feeling “off” or just not as energised as usual, consider whether iron could be a piece of the puzzle.

Have you ever had your levels checked? How were they?

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) on the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can be characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Vitamin B9 Folate and the Paleo Diet – do you get enough, signs of deficiency, sources, and supplements

Which foods can you get Folate from?

  1. Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
  2. Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
  3. Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
  4. Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
  5. Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
  6. Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
  7. Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
  8. Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

Why Folate Absorption Matters More Than You Might Think

When it comes to getting the most from your diet, it's not just about what you eat — it's also about how well your body absorbs it. Even if you're eating a folate-rich diet, certain habits or health conditions can impair absorption. For instance, those with gut health issues, such as coeliac disease or inflammatory bowel conditions, may not absorb Vitamin B9 efficiently. This can make even a good diet fall short in terms of real nutrient delivery. If this sounds like you, it might be worth looking into digestive health as a starting point.

Signs You Might Be Low on Vitamin B9

Beyond the better-known signs like fatigue and insomnia, B9 deficiency can show up in subtle ways. These can include mouth sores, swollen tongue, or a pale complexion. Because folate plays a crucial role in red blood cell formation, low levels can quickly result in anaemia — leaving you feeling unusually tired or short of breath. It's one of those nutrients that you may not notice you're missing until you're already affected.

Can You Get Too Much Folate?

Folate from food sources is safe, even at higher levels, because your body excretes what it doesn't need. However, synthetic folic acid found in fortified foods and supplements is processed differently by the body. There is some concern that excessive folic acid, particularly from supplements, might mask Vitamin B12 deficiency — a serious issue especially for older adults. That's why sticking to food sources, as the Paleo approach recommends, is a more balanced long-term strategy.

Pregnancy and Folate: Why It’s Non-Negotiable

Women who are pregnant or trying to conceive are typically advised to take additional folic acid supplements due to the nutrient’s role in preventing neural tube defects in the developing baby. While whole food sources are always ideal, supplementation can be necessary during this stage of life. Liver and leafy greens are particularly good additions to a pregnancy-focused Paleo plate — just be mindful of moderation with liver due to its Vitamin A content.

Beyond Pregnancy: Folate’s Ongoing Role in Women’s Health

Even outside of pregnancy, folate plays an important role in hormone regulation and reproductive health. There’s emerging evidence linking adequate folate levels to a reduced risk of ovarian and uterine issues. Because of its impact on cell division, it’s also a nutrient worth monitoring as women age. Keeping folate levels stable through natural food sources can support ongoing hormonal balance and energy levels.

Smart Storage and Cooking Tips

To retain as much folate as possible, it’s best to store produce in airtight containers in the fridge and use it promptly. When cooking, avoid boiling leafy greens for too long. Steaming or lightly sautéing can help preserve their nutrient content. If you’re preparing a large batch of food to store, consider freezing it soon after cooking to lock in the folate content.

Paleo Recipes That Naturally Include Folate

One of the benefits of a Paleo lifestyle is that so many folate-rich foods are already part of the core template. Think of a meal like grilled chicken livers served with sautéed spinach and roasted beets — all incredibly rich in Vitamin B9. Or a hearty cauliflower and avocado salad dressed with olive oil and lemon. Even a smoothie made with papaya and spinach can pack in a good folate punch. By being intentional with your ingredient choices, you’ll find it’s not difficult to meet your daily needs.

The Bottom Line on B9

Folate is one of those nutrients that affects many crucial systems in the body — from brain function and mood to cell repair and energy production. The Paleo diet naturally lends itself to an excellent folate intake, thanks to its focus on whole, unprocessed foods. By being conscious of storage, cooking methods, and absorption factors, you can maximise the benefits of Vitamin B9 and support your long-term health in a powerful way.

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

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.

Are you deficient in vitamin B2 supplement deficiency-min

Where can you get Riboflavin from?

  1. 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.
  2. 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!
  3. 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!
  4. Eggs – Another reason to keep eating those eggs for breakfast! One pasture-raised egg provides 15.3% of your daily Riboflavin need.
  5. 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.
  6. 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!