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Vitamin B6 Pyridoxine Paleo Diet deficiency supplement symptoms sources signs-min

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?

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!

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 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 B1 Thiamine & the Paleo Diet-min

Vitamin B1 (Thiamine) in the Paleo Diet

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

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

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

How much Vitamin B1 do you need?

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

Where can you get thiamine from?

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

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

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

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

How Cooking and Food Preparation Affects Thiamine

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

Blanching and Stir-Frying for Better Retention

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

Who’s Most at Risk for Thiamine Deficiency?

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

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

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

Thiamine and Mental Clarity

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

Support Cognitive Health Naturally

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

Can You Supplement Vitamin B1 on Paleo?

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

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

Pairing Thiamine with Other Nutrients

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

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

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

Signs You're Getting Enough

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

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

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

Easy Ways to Add More B1 to Everyday Meals

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

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

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

Thiamine for Active Lifestyles

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

Final Thoughts on B1 in a Paleo Diet

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

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

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

Paleo Diet Primal Vitamin A Beta Carotene Toxicity-min

Are You Getting Too Much Vitamin A?

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What is Vitamin A?

Vitamin A is a fat soluble vitamin, which is either found ready formed – for example in animal products such as meat and dairy – or as pro-vitamin A, beta carotene, in fruits and vegetables. Beta carotene is then converted into Vitamin A in the body, with the help of the hormone thyroid.

Vitamin A is crucial for many functions, such as vision, reproduction, breastfeeding and in maintaining healthy skin, teeth and bones.

Liver is a great source of vitamin A. For beta carotene, the more intensely coloured the fruit or vegetables – the higher the amount of beta carotene it provides. Supplements wise, cod liver oil is an excellent source (just make sure you check the ingredients and choose a good quality supplement).

Vitamin A Toxicity

If you don’t get enough vitamin A you can experience immune and vision issues – but conversely it is equally problematic getting too much. In fact excess vitamin A has even been shown to result in birth defects. Excessive consumption of beta carotene is not so serious, but it will make your skin turn yellow or orange, which would look rather alarming! Fortunately the skin will return to it’s normal colour once intake of beta carotene is reduced.

Another issue with excessive levels of vitamin A, are that it appears to reduce the bodies ability to utilise Vitamin D. As people tend to be deficient in Vitamin D (perhaps more so than Vitamin A), this could be a real problem. As with so many vitamins and minerals, it appears having a good balance is crucial.

Best Natural Food Sources of Vitamin A

When aiming to boost your vitamin A levels through real food, animal-based sources are by far the most effective. This is because they provide the active form of vitamin A, known as retinol, which your body can use immediately without needing to convert it. Organ meats top the list, with liver being the most concentrated source. A small portion of beef or lamb liver just once a week can cover your entire weekly requirement.

Other excellent animal-based sources include:

Egg yolks (especially from pasture-raised hens)
Butter and ghee from grass-fed cows
Oily fish like sardines and salmon
Full-fat dairy products (if tolerated)

On the plant side, beta carotene provides a precursor to vitamin A and is found in vibrant orange, yellow, and dark green vegetables. However, conversion rates vary between individuals, depending on factors like thyroid function, genetics, and overall diet. The richest sources of beta carotene include:

Sweet potatoes
Carrots
Pumpkin
Dark leafy greens like kale and spinach
Butternut squash

How Vitamin A Supports Your Immune System

Vitamin A plays a central role in maintaining a strong immune defence. It helps form the mucous membranes lining your respiratory tract, gut, and urinary tract—your body’s first line of defence against invading pathogens. These mucous layers rely on vitamin A to stay moist, thick, and effective at trapping and removing viruses and bacteria.

In fact, one of the earliest symptoms of vitamin A deficiency is a higher susceptibility to colds, flu, and respiratory infections. Without adequate vitamin A, your immune system struggles to activate T-cells, which are essential for fighting off illness.

This is particularly important for children, the elderly, and anyone with an autoimmune condition. Ensuring your diet includes sufficient amounts of bioavailable vitamin A can help keep your immune response robust and reduce recovery time from illnesses.

Vitamin A and Skin Health

Vitamin A is often referred to as the “skin vitamin” for good reason. It supports cell turnover and regeneration, which are vital for healthy skin tone and texture. A deficiency can lead to dry, rough, or flaky skin, and in more extreme cases, a condition known as follicular hyperkeratosis, where the skin becomes thick and bumpy—particularly on the arms and thighs.

Topical forms of vitamin A, such as retinol, are commonly used in skincare, but nourishing your skin from the inside out with food sources can be just as powerful. Many people who increase their intake of liver, eggs, and colourful vegetables report clearer, smoother, and more resilient skin over time.

Can You Absorb Enough Vitamin A on a Plant-Based Diet?

While beta carotene in plants can be converted into vitamin A, the process is not always efficient. Some people carry a genetic variant that significantly reduces their ability to convert beta carotene into active vitamin A. This is particularly relevant for those following a vegetarian or vegan diet, where animal-based sources are excluded entirely.

For individuals with thyroid imbalances, digestive issues, or poor liver function, conversion can be even more impaired. In such cases, relying solely on plant sources may not be enough to meet your needs, making it essential to monitor your health and consider testing your nutrient status through a qualified practitioner.

Testing and Balancing Vitamin A Levels

If you're unsure whether you're getting too little—or too much—vitamin A, consider having your blood levels tested. A holistic practitioner or integrative GP can assess both your vitamin A and vitamin D levels to see how they’re interacting. Remember, it’s all about balance. You don’t want one fat-soluble vitamin to crowd out another.

Some signs that your vitamin A levels may be low include:

Dry eyes or night blindness
Increased frequency of colds or infections
Rough, dry, or peeling skin
Difficulty conceiving or irregular cycles

On the other hand, symptoms of vitamin A excess may include:

Headaches and nausea
Bone pain or fragility
Dizziness
Peeling or cracked lips

Safe Supplementation Practices

For those considering a vitamin A supplement, especially in the form of cod liver oil, it’s critical to check the label and dosage. Many high-quality cod liver oils now balance their vitamin A and vitamin D ratios to reflect ancestral diets more closely. Still, it’s easy to overdo it, particularly if you’re also eating liver or fortified foods.

When supplementing, less is more. A rotational approach—such as taking cod liver oil a few days per week and eating liver once every 7 to 10 days—can help avoid both deficiency and toxicity. And as always, food should come first. Supplements should fill in the gaps, not replace whole, nutrient-dense meals.

Vitamin A and the Paleo Diet

One of the great benefits of following a paleo diet is that it naturally includes many of the best sources of vitamin A. From liver pâté and slow-cooked beef cheeks to roasted sweet potatoes and hearty kale salads, it’s easy to build meals that support optimal intake without needing synthetic vitamins or processed foods.

Rather than counting micrograms or tracking conversions, a Paleo approach allows you to eat intuitively from a wide variety of foods, trusting that a nose-to-tail and plant-diverse diet will deliver what your body needs—when combined with adequate sun exposure, rest, and movement.

Are You Getting the Right Balance?

In the end, it’s not just about vitamin A in isolation. The body works as a system, and nutrients interact with each other in complex ways. Keeping your fat-soluble vitamins in balance—A, D, E, and K—is key to ensuring each one functions optimally. Rather than megadosing or avoiding these nutrients altogether, aim for moderate, food-based intake and regular testing where possible.

If you’ve never tracked your vitamin A intake or tested your levels, it might be worth exploring. Real food is powerful—and when used wisely, it can be one of your best tools for lifelong health.

Have you had your levels checked? How were they? Are you concerned about toxicity? Please share your experiences in the comments below.

The Paleo Diet Phosphorus Mineral Deficiency-min

Phosphorus & The Paleo Diet

Phosphorus is an essential nutrient for our bodies and is important in order to ensure we remain healthy. It helps the cells and tissues to not only function properly, but also to grow. In order for the bones and teeth to form properly, it is important that we consume the right amount of phosphorus on a daily basis. As phosphorus is a nutrient which is present in all of our cells, it supports the release of energy and enables fats and sugars to be broken down.

In addition to calcium, phosphorus is one of the main minerals found in our bodies and it is just as important as calcium. It is recommended that adults have a reasonable intake of phosphorus on a daily basis and a deficiency in this mineral can be very detrimental to the body. If you suffer from kidney disease, it is recommended that you intake a lower level of phosphorus as it could cause additional problems if you consume too much of this mineral.

There are many signs that you may not have enough phosphorus in your body, including anaemia and a weak immune system. If you notice that you are often feeling run or catching more colds than usual, it may be a sign that your body is lacking in phosphorus or other key nutrients. There is a level of phosphorus found in most foods, so it is quite uncommon to be deficient in this mineral.

It is quite simple to get a good intake of phosphorus on the Paleo diet as it includes an abundance of foods which are high in phosphorus. A normal meal on the Paleo diet will be made up of meat, which is high in phosphorus. It is particular high in grass-fed meat and this is highly recommended with the Paleo diet. If you stock up on vegetables with your meal, you will also be able to increase your intake of phosphorus. Broccoli in particular is a really good source of phosphorus.

If you enjoy a snack on the Paleo diet, you should stick to fruits, seeds and nuts as these also contain high levels of phosphorus. It is important not to overdo your phosphorus levels, but still to the recommended daily intake. A good breakfast choice for improving your intake of phosphorus on the Paleo diet is eggs, which also offers many other health benefits. You can also try out some different choice of food such as pumpkins, which are not only really tasty but also have a good level of phosphorus.

There are supplements you can take which will help to enhance the level of phosphorus in your body, but it is much healthier to ensure you are taking in the right foods. Supplements should only really be used as a substitute for the intake from your foods, but with the Paleo diet you don’t need to worry, as most of the food groups have this in abundance.

As long as you eat a healthy and balanced diet, it should be really easy to incorporate your recommended daily intake of phosphorus through the foods you consume. It is a good idea to take a note of the phosphorus levels of your foods, particularly when you first start out on the Paleo diet, as it is a good way to ensure you are taking in the right level. A level of phosphorus which is too high can be just as damaging to the body as too little. You will quickly get used to how much phosphorus your food contains, so you won’t need to keep taking note of these for long.

There are many people who have the misconception that calcium is the only mineral in the body which helps to take care of our bones and teeth, but phosphorus is just as essential for the healthy functioning of the body. It is not beneficial to substitute phosphorus for more of the other essential nutrients, as they all play different parts in the proper functioning of our bodies.

When you follow the Paleo diet and stick to all of the recommended foods, you will be guaranteed to take in high levels of the right vitamins and minerals to help your body function to its optimum level. It is easy to exchange the foods you would normally consume for those on the Paleo diet and you will enjoy noticeable changes in both how you feel and how you look. A good level of phosphorus will help to ensure you stay healthier for longer.

Phosphorus-Rich Foods to Boost Your Paleo Diet

Now that you understand the role phosphorus plays in the body, let’s explore some specific Paleo-friendly foods that are excellent sources of this essential mineral. While meats and vegetables are great, some lesser-known options can add variety and extra nutrients to your plate.

Organ meats: Liver, especially from grass-fed animals, is one of the most nutrient-dense foods and contains a rich supply of phosphorus along with iron, vitamin A, and other minerals.
Shellfish: For those who tolerate seafood on a Paleo plan, scallops and prawns are excellent phosphorus-rich options and provide a nice break from the usual meats.
Brazil nuts: In addition to being high in selenium, these nuts provide a solid phosphorus punch. However, moderation is key due to their high calorie and fat content.
Chia seeds: A great Paleo-approved source of fibre, chia seeds also provide phosphorus and are easy to incorporate into smoothies or sprinkled over salads.
Brussels sprouts: A less talked about cruciferous vegetable, they are not only high in fibre and antioxidants but also a decent source of phosphorus.

Balancing Your Intake of Phosphorus with Other Nutrients

Phosphorus doesn’t work in isolation. To get the full benefit, it should be balanced with other key nutrients like magnesium and vitamin D. These work synergistically with phosphorus and calcium to support strong bones and metabolic health.

Magnesium helps regulate phosphorus absorption and keeps calcium in balance. Good Paleo sources include spinach, pumpkin seeds, and dark chocolate (the real, unsweetened kind). Vitamin D can be obtained through sensible sun exposure and fatty fish like sardines and salmon — or consider supplementation if you're deficient.

Understanding Phosphorus Bioavailability

It’s worth noting that phosphorus from animal-based foods is generally more bioavailable — meaning your body can absorb it more easily — compared to plant-based sources. That’s because phosphorus in plants is often stored as phytic acid, which humans can’t digest efficiently. However, traditional food preparation methods like soaking, sprouting, or fermenting nuts and seeds can help reduce phytic acid and improve absorption.

This is one more reason why whole, unprocessed foods in their natural form — as championed by the Paleo diet — offer a significant advantage in nutrient absorption over ultra-processed meals.

Signs of Phosphorus Imbalance

Beyond common deficiency signs like fatigue, irritability, and muscle weakness, an imbalance in phosphorus levels can be linked to more serious concerns. Low phosphorus levels may impair recovery from injury or workouts, while excessively high levels — often caused by supplements or processed foods — can lead to mineral imbalances, calcification of tissues, and kidney strain.

Monitoring your intake doesn’t have to mean obsessive tracking. As long as you’re sticking to whole Paleo foods and varying your diet, you’re likely getting the right balance.

Phosphorus and Physical Performance

If you’re active or engaging in regular training, phosphorus can play a role in supporting recovery and energy metabolism. It helps in the production of ATP (adenosine triphosphate), the molecule your body uses to store and transfer energy during exercise. A steady intake of phosphorus-rich foods can support muscle recovery and reduce fatigue, especially after intense physical activity.

This makes it a particularly important mineral for athletes or anyone working on improving their fitness and endurance as part of a healthy Paleo lifestyle.

Making Paleo Work for Long-Term Mineral Health

Ultimately, the goal is long-term balance — not just hitting daily targets. If you’re following the Paleo diet properly, you’re already avoiding the major culprits that lead to phosphorus excess, such as sodas, processed foods, and additives containing phosphates. These can spike phosphorus levels and cause imbalances that natural whole foods don’t.

Trust in your ingredients, eat seasonally where possible, and mix up your food choices. That’s the best way to maintain strong bones, a healthy metabolism, and sustained energy — all while staying true to the principles of Paleo.

Thiamin & The Paleo Diet

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If you want to ensure you keep your body healthy, it is important to consume the right foods with plenty of the essential vitamins required for a healthy lifestyle. One of these vitamins is Thiamin, which is the water soluble vitamin B. The function of Thiamine in the body is to help our cells produce energy and it is imperative in order for our hearts, muscles and nervous system to function properly. Thiamin improves the contraction of muscles and also increased fertility in adults. It is also essential for children as it helps to improve the immune system from a very early age.

There are many notable signs that you may not be consuming enough Thiamin in your body. If your immune system is weak and you suffer from a lot of colds and flus, it may be due to a deficiency in Thiamin. As Thiamin is found in such a high number of different foods, it is quite rare to be deficient in this vitamin but it is quite common in alcoholics. It can also lead to a loss of weight and problems with the cardiovascular and nervous system. If you are consuming too much Thiamin, it can also have negative effects on the body, although these may not be as noticeable as consuming too little. It is recommended that females have around 0.8mg of Thiamin, while males have 1mg. The recommended intake should be lower for children, so it is worth checking before you consume foods with Thiamin.

There are many foods on the Paleo diet which can help you to improve your intake of Thiamin. If you can manage to eat it, offal is a really good source of Thiamin and you can easily incorporate this into your daily meals if you don’t want to eat it as it comes. It is also found in high quantities in meat, such as beef and pork, which is why the Paleo diet is one of the healthiest to follow as it encourages the consumption of these food groups. It is always a good idea to ensure you are not consuming too much of this as otherwise, you won’t feel the full benefits.

If you enjoy eating your snacks on the Paleo diet, you will find that nuts and seeds act as a good source of Thiamin so consume these in moderation and you will soon notice the results. It is also found in a variety of fruits and vegetables, including asparagus, cauliflower and oranges. Eggs are also a good source of Thiamin and are a good choice to eat for your breakfast, as it will set you up for the rest of the day.

Thiamin is a source of vitamin B which is very sensitive to heat which means it can be easily destroyed during the cooking and preparation of food. A good method to use to get the most from it is to ensure you always cook your Thiamin rich foods for as little time as possible, as you will get the full benefits from it. There are other foods which you may want to add to your meals to absorb the Thiamin, including garlic and onions. These will also make them taste a lot better in the process.

As part of any healthy diet it is vital to consume a full range of the right nutrients and vitamins, which is why the Paleo diet is the healthiest to follow. If you are feeling lethargic and in need of a boost to your immune system, Thiamin will help you to feel much healthier and will improve your appearance. You can also find Thiamin in supplements, but it is much better to try and get this from the foods you intake.

As long as you follow the Paleo diet strictly, you will be at your healthiest as you are consuming a wide range of different foods which offer a number of different benefits to the body. No matter what stage of life you start the Paleo diet, whether young or old, you will notice the difference in how you look and feel quite quickly. It is a great diet to ensure you are getting the right amount of vitamins and minerals from your foods. It is important to just keep an eye on your intake of each of the nutrients, so you are getting the maximum possible benefits from your food.

How Thiamin Supports Metabolic Health and Energy

One of the most essential roles of Thiamin is in the metabolism of carbohydrates. When you eat starchy vegetables or natural sugars found in fruit, your body relies on Thiamin to convert these foods into usable energy. Without enough of this B-vitamin, your metabolism may slow down, which can lead to fatigue, difficulty concentrating, or even mood swings.

For those following a Paleo diet, which typically includes fewer refined carbohydrates and more wholefood sources of energy, Thiamin plays a crucial role in supporting energy balance. It’s particularly important for people with physically demanding lifestyles or those trying to build muscle or improve athletic performance.

Best Paleo-Compatible Cooking Methods to Preserve Thiamin

As mentioned earlier, Thiamin is highly sensitive to heat and water. That means that certain cooking methods can destroy a significant portion of the vitamin before the food reaches your plate. To protect the nutrient content of your meals, consider the following cooking techniques:

Steaming: A gentle method that avoids excessive water loss and minimises nutrient damage.
Light sautéing: Cooking meats and vegetables briefly over medium heat with a healthy Paleo fat like coconut oil or beef tallow helps retain vitamins.
Slow roasting at lower temperatures: This method can preserve more nutrients compared to high-heat frying or boiling.

By keeping cooking times short and avoiding high heat, you’ll give your body a better chance of absorbing the full spectrum of nutrients, including Thiamin.

Signs of Thiamin Deficiency to Watch For

Even with a varied Paleo diet, it’s possible to experience low Thiamin levels, especially if you’re under stress, recovering from illness, or consuming excessive coffee or tea, which can interfere with B-vitamin absorption. Watch out for signs such as:

Unexplained tiredness or low stamina
Muscle weakness, especially in the arms or legs
Brain fog or poor memory
Digestive issues like loss of appetite or nausea
Cold hands or feet due to poor circulation

If you suspect your levels might be low, a visit to your healthcare provider can help confirm whether a deficiency is present and if supplementation might be needed.

Should You Supplement with Thiamin?

For most people on a well-balanced Paleo diet, supplementing with Thiamin isn’t necessary. However, if you’ve been under significant stress, have gut absorption issues, or follow a very restrictive eating pattern, it may be worth considering.

When choosing a supplement, opt for Thiamin mononitrate or benfotiamine, which are forms your body can absorb more efficiently. As always, it’s best to prioritise food sources first, with supplements as a backup if needed.

Easy Paleo Meals Rich in Thiamin

Incorporating more Thiamin into your Paleo diet doesn’t require complicated recipes. Here are a few simple, nutrient-rich ideas:

Scrambled eggs with spinach and sunflower seeds: Quick, tasty and packed with Thiamin, iron and healthy fats.
Beef stir-fry with garlic, onions and asparagus: A great weeknight dinner with a generous dose of B vitamins and minerals.
Pork chops with cauliflower mash and steamed broccoli: High in Thiamin and perfect for batch cooking or meal prepping.
Chicken liver pâté on vegetable slices: A classic nutrient-dense snack or lunch option full of bioavailable vitamins.

For extra variety, rotate your protein sources and experiment with herbs and spices to keep your meals exciting while still focusing on nutrient density.

Other B-Vitamins and Their Synergy with Thiamin

Thiamin doesn’t work alone. Like most B vitamins, it works best when consumed alongside its family members — B2 (riboflavin), B3 (niacin), B6, B12 and folate. These vitamins often share metabolic pathways, meaning your body relies on having a full complement to function efficiently.

Organ meats, eggs, leafy greens and seafood are all excellent sources of multiple B vitamins, making them staple foods for anyone serious about improving their energy, focus and immune resilience on the Paleo diet.

Supporting Children’s Health with Thiamin-Rich Paleo Foods

Getting enough Thiamin is especially important for growing kids. While they may turn up their noses at offal, you can still sneak nutrient-dense ingredients into everyday meals. Try adding puréed liver into burger mince, offering hard-boiled eggs as snacks, or sprinkling sunflower seeds into veggie-based lunchboxes.

For fussy eaters, try blending steamed cauliflower with a bit of coconut cream and garlic to make a creamy mash, or include chopped asparagus in homemade meatballs or omelettes. These small additions can go a long way in ensuring your child meets their daily Thiamin needs naturally.

Thiamin and the Paleo Lifestyle: Final Thoughts

By following the Paleo diet and focusing on high-quality, nutrient-dense foods, you’re already laying a strong foundation for optimal Thiamin intake. From energy production and neurological support to immune function and growth, this essential B-vitamin plays a role in nearly every system in your body.

Choosing whole foods like offal, pork, seeds and certain vegetables will help you meet your needs without the need for synthetic supplements. Combine this with smart cooking methods and food pairings, and your body will be well-equipped to thrive.

Potassium & The Paleo Diet

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Potassium is one of the key minerals for the diet and it can offer a wealth of health benefits, when consumed in the right level. Potassium is known to help the nervous system, as it plays a part in ensuring it functions properly. It can also help to strengthen muscles in the body and is a good way to reduce cramps. The correct level of potassium will also help the body to maintain a good water balance and ensure that the main organs in the body function to their optimum levels, including the heart and kidneys. A deficiency of potassium can cause a lot of health issues as it will cause a restriction of these organs and can result in an imbalance of minerals in the body.

People who suffer from heart and kidney problems and are overweight, often have far too much sodium in their diet and very little potassium. The wrong ratio of these two can lead to a range of health problems as, although they work well together to ensure the right nutrients are being taken into the body, sodium levels should be at a much lower level than potassium levels. A diet which is high in salt restricts potassium levels and increases sodium levels, which can be highly detrimental in maintaining a healthy body.

As the Paleo diet is based upon the diet of our Stone Age ancestors, it encourages the consumption of foods with high potassium levels and a limitation on those which contain sodium. Our ancestors managed to get the ratio right, but in a culture where many people live on highly processed and sugar rich foods, potassium levels are much lower than they should be to live a healthy lifestyle. We don’t need a high level of sodium to be healthy, but is important that this is not completely restricted from the diet.

There are many foods which are part of the Paleo diet are not only tasty but are also high in potassium levels, which help to keep our bodies in good working order for as long as possible. Meats such as beef, chicken and pork form the staple of the Paleo diet and these can act as a good source of potassium. There are many fruits which also have high potassium content, including avocados and bananas are well known to have potassium in plentiful supply.

Vegetables can also act as a good source of potassium as can nuts and seeds which are ideal on the Paleo diet to consume as a snack, rather than turning to chips and chocolate. Although it is important to have a diet high in potassium, it is also vital to eat the right amounts and not over consume this mineral. A good way to achieve this in the Paleo diet is to take a note of the contents of food we are in taking, so we know we are getting it right.

As the Paleo diet focuses on eating fresh and unprocessed foods, it is the ideal way to maintain a good level of both potassium and sodium. The ratio should always be much higher in potassium than it is in sodium. If you are eating a lot of vegetables, which is encouraged in the Paleo diet, you can reduce potassium levels by soaking them in water, which can also be done with nuts and seeds. A few simple changes to the diet can be hugely beneficial in reducing the likelihood of suffering from serious illnesses and can also reduce the chance of current illnesses becoming serious. It has been shown that those who suffer from kidney disease can improve the condition by improving consumption of potassium and lowering sodium levels.

An awareness of potassium and sodium levels in the body can go a long way to improving health, no matter when you start to educate yourself on it. The Paleo diet is a good way to achieve the right balance of nutrients and vitamins in the body which will stand you in good stead for a long and healthy lifestyle. In order to function properly, the brain needs to be fed with high levels of potassium which can then affect the rest of the body.

It is all about awareness and knowledge of which foods will support us through our lives and those which will be detrimental. The Paleo diet acts as great support for us to ensure we are boosting consumption of the right foods and lowering those which are unhealthy.

Balancing Potassium and Sodium for Optimal Health

One of the most overlooked aspects of modern nutrition is the imbalance between potassium and sodium. While sodium tends to dominate in today’s highly processed diets, potassium often takes a back seat. This imbalance is associated with increased risk of high blood pressure, stroke, and cardiovascular disease. Fortunately, the Paleo diet naturally supports the ideal ratio of potassium to sodium—helping to reverse some of the damage caused by years of poor dietary habits.

The typical Western diet includes excessive sodium from packaged foods, takeaway meals, and processed snacks. By contrast, the Paleo diet eliminates most of these sodium-laden sources, replacing them with whole, potassium-rich ingredients. This shift alone can significantly improve overall health markers, particularly for individuals at risk of hypertension or kidney disease.

Everyday Paleo Foods That Boost Potassium

While bananas are often cited as the go-to potassium source, the Paleo diet offers many other options that are equally effective—if not better. For instance:

Avocados: Rich in heart-healthy fats and high in potassium, avocados are a versatile Paleo staple that can be added to salads, omelettes, or enjoyed on their own.
Sweet potatoes: Not only are they an excellent source of potassium, but they also provide slow-digesting carbohydrates and fibre.
Spinach and leafy greens: These pack a nutritional punch, offering a high potassium-to-sodium ratio that supports nerve and muscle function.
Salmon and tuna: Fatty fish are not only rich in Omega-3s, but also offer a decent dose of potassium, making them a great option for brain and heart health.
Beets, squash, and mushrooms: These vegetables are often underappreciated but are excellent sources of potassium and other essential micronutrients.

Incorporating a variety of these foods ensures that your potassium intake remains consistent and balanced throughout the week, without the need for supplements or over-reliance on one particular source.

Hydration and Electrolyte Balance

Potassium also plays a crucial role in regulating fluid balance in the body. It works alongside sodium to maintain proper hydration levels, support nerve conduction, and prevent muscle cramps. When you're well-hydrated and consuming potassium-rich whole foods, your body is better equipped to regulate blood pressure and manage electrolyte levels—especially important for active individuals or those living in warmer climates like Australia.

One important consideration for Paleo followers is to remain aware of how certain cooking methods may affect potassium levels. Boiling vegetables, for example, can cause some minerals to leach into the water. To retain more nutrients, consider steaming, roasting, or lightly sautéing your vegetables instead.

Who Should Monitor Potassium Intake?

While the Paleo diet encourages high potassium consumption through natural foods, it’s important to note that individuals with kidney disease or those on certain medications should consult with their healthcare provider before drastically changing their intake. In such cases, potassium levels can build up in the blood, leading to complications. However, for most healthy adults, increasing potassium via food sources—as opposed to supplements—is both safe and beneficial.

A Natural Way to Restore Balance

Ultimately, the Paleo approach to nutrition creates a strong foundation for potassium balance. By removing processed, salty foods and replacing them with fresh produce, high-quality meats, and healthy fats, this way of eating naturally reduces sodium intake and boosts potassium levels—no calorie counting or macro tracking required.

As awareness of the importance of potassium continues to grow, embracing a diet like Paleo could be one of the most effective long-term strategies for managing blood pressure, supporting kidney health, and improving overall wellbeing. With just a few smart food swaps and a back-to-basics approach, you can significantly improve your nutritional balance and support vital functions throughout your body.

Are you including enough potassium-rich foods in your Paleo meals? Let us know your favourite sources in the comments below!