Posts

Vitamin-E-paleo-diet-deficiency-supplement-min

How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

Vitamin E on the Paleo Diet – Deficiency and Supplementation

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

  1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
  2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
  3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
  4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
  5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
  6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
  7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
  8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

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

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

  • Store nuts and seeds in airtight containers in a cool, dark place.
  • Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
  • Use cold-pressed oils and store them in dark bottles to protect from oxidation.
  • Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

  • Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
  • Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
  • Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
  • Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

Estrogen paleo diet oestrogen-min

Estrogen & The Paleo Diet

6 Comments

When people mention estrogen they are more often than not referring to estradiol which is the major form of oestrogen in both men and premenopausal women. Today we will talk about estradiol which is the hormone that has the most wide-ranging effects on both women and men.

What is estrogen?

It’s actually a catch-all type term for a number of chemicals with similar functions and shapes such as estradiol (E2) or estrone (E3). During a female's reproductive years her estradiol levels are higher than other estrogens. During menopause however these estradiol levels decrease with the bulk of the woman’s estrogen content coming from E3 and E1. This is important as it is the E2 that the woman’s ovaries pump out and this is what has the biggest effect on her reproducing years – sending fat stores to the hips and thighs rather than to the abdomen. It is the decrease in E2 during menopause that leads to an increase of abdominal fat.

Estrogen is also responsible for maturing the female sex organs and the growth of the uterus. In males while testosterone is responsible for the male reproductive organs estrogens inhibits the death of cells in sperm cells.

Estrogen actually inhibits growth and has been used effectively to stop girls growing too tall. It is also a major part of bone development for males and females and can lead to poor bone density as women age as they become unable to produce normal amounts of estrogen. Estrogen replacement therapy usually assists and rectifies the bone density problem.

Women suffering from clinical depression have been found to produce less estrogen – but more testosterone, than normal with estrogen replacement therapy helping their condition. Men who suffer from depression actually produce far more estrogen than normal. Women also have an increase in function of their atherosclerotic arteries which could help explain the increase in heart conditions in pre-menopausal women.

Estrogen has reduced the formation of amyloid plaque that occurs in the brain of Alzheimer patients. In as many as 80% of breast cancer cases estrogen receptor sites rely on estrogen for fuel, with a rather common treatment for this type of breast cancer being to suppress the production of estrogen. Research has shown that males who received high levels of estrogen whilst in the womb are at greater risk of developing prostate and testicular cancer as adults.

Estrogen and the Paleo Diet – Primal Vitamin and Mineral Balance

Estrogen is very useful and can reduce strength and lean muscle mass while still promoting body fat accumulation with estrogen-dominant males often being obese and under-muscled. It is the large dose of estrogen that throws off the delicate hormonal balance and cause problems. While stunting a Child's growth might sound negative when you first hear about it, unchecked growth can have terrible consequences for the Child's health.

Both males and females need and produce estrogen for a reason as it has some very important uses within the human body. The problems lie in the unnatural amounts of the hormone within the body . Estrogen is essential for both women and men but imbalances – especially in post-menopausal women and in men can lead to muscle loss and fat gain.

Have you had your levels tested? If you've had an imbalance, please share your experience in the comments below – you never know who you might help out!

Estrogen and the Paleo Diet – Understanding Oestrogen Balance

How Modern Diets Influence Estrogen Levels

Modern Western diets, with their high levels of processed foods, sugar, and industrial seed oils, have a disruptive effect on hormone production, including estrogen. Excessive sugar intake, for example, can spike insulin, which in turn influences oestrogen levels by increasing aromatase – the enzyme that converts testosterone into estrogen. This contributes to estrogen dominance, a condition increasingly common in both men and women.

Unlike highly processed diets, a Paleo approach focuses on whole, nutrient-dense foods that help regulate hormonal balance naturally. With balanced blood sugar, steady insulin levels, and reduced toxic exposure, your body is far better equipped to maintain optimal levels of estrogen and other vital hormones.

Environmental Estrogen Mimics

Another concern tied to hormone imbalance is the intake of xenoestrogens – chemical compounds that mimic estrogen in the body. These are found in pesticides, plastics (like BPA), cosmetics, and non-organic animal products. Although they aren’t biologically identical to human estrogen, they can still bind to estrogen receptors and cause havoc.

Following a Paleo lifestyle helps reduce your exposure to xenoestrogens. Prioritising organic produce, grass-fed meats, and natural personal care products can significantly reduce the load of synthetic estrogens on your system.

Paleo Foods That Support Healthy Estrogen Levels

Certain foods can naturally assist the body in metabolising and balancing estrogen levels. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale are rich in indole-3-carbinol, a compound that supports the liver’s ability to metabolise excess estrogen. The liver plays a key role in detoxifying hormones, and the nutrients in these vegetables directly assist that process.

Fermented foods like sauerkraut and kimchi promote gut health, which is also crucial in hormone regulation. The gut microbiome affects the reabsorption and excretion of estrogen. A healthy gut flora ensures that your body doesn’t recycle excess hormones, which could otherwise be reabsorbed and lead to imbalances.

Healthy fats like those from avocado, nuts, olive oil, and oily fish support hormone production as well. Hormones like estrogen are built from cholesterol and healthy fats, so removing fat entirely from the diet – as some mainstream diets suggest – can be counterproductive.

Exercise and Lifestyle: Key Components

Diet isn’t the only piece of the puzzle. Lifestyle factors like exercise and stress management play huge roles in regulating estrogen. High-intensity exercise can help lower estrogen dominance by promoting fat loss – especially from the abdominal region, where excess estrogen is often stored and produced.

Equally important is reducing chronic stress. Elevated cortisol (the stress hormone) can interfere with the balance of sex hormones, leading to increased estrogen in men and reduced progesterone in women. Simple changes like getting better sleep, meditating, walking in nature, and unplugging from devices can support a healthier hormonal environment overall.

Post-Menopausal Estrogen Balance

After menopause, estrogen levels naturally decline, and the source of estrogen shifts largely to fat cells and the adrenal glands. Maintaining a healthy body composition and supporting adrenal health become even more important. Paleo's anti-inflammatory approach, full of nutrient-rich, unprocessed foods, can be highly beneficial for post-menopausal women looking to stabilise their hormonal landscape without resorting to synthetic hormone therapies.

Supplements such as magnesium, vitamin D, and omega-3 fatty acids also support hormonal health and are often helpful during this stage of life. However, food should always be the foundation, with supplementation only where necessary.

Men and Estrogen: The Other Side of the Coin

Although estrogen is often associated with female health, it's vital for men as well. Estrogen in men supports brain function, libido, and bone health – but too much of it can lead to issues such as gynecomastia (male breast development), low testosterone, and abdominal weight gain.

Poor diet, excess alcohol, and high exposure to plastics are all culprits. Fortunately, adopting a Paleo framework – minimising processed foods, alcohol, and endocrine-disrupting chemicals – can go a long way in restoring hormonal balance for men.

Putting It All Together

Estrogen isn’t inherently “bad” – it’s essential. The real issue is imbalance, especially in today’s environment where so many factors conspire to push hormone levels out of their natural rhythm. By adopting a Paleo lifestyle, you support the body’s natural ability to regulate hormones by feeding it whole foods, reducing toxins, and living in alignment with how humans evolved to function.

If you suspect you might be dealing with estrogen dominance or imbalance, speak with a qualified healthcare provider who understands the interplay between diet, lifestyle, and hormones. Getting the right tests, such as saliva or Dutch hormone panels, can give you clear insights into what’s really going on.

Ultimately, balancing estrogen is not about quick fixes or drastic hormone therapy – it’s about supporting your body consistently with the right inputs. And a well-structured Paleo diet provides exactly that.