Minerals Archives - The Paleo Network

Posts

Are you deficient in zinc signs symptoms paleo diet-min

12 Signs You May Be Deficient in Zinc

Zinc is a crucial mineral that is found in every cell in the body. It's involved with growth, cell division, the immune system, bones and teeth, skin, the brain, the nervous system not to mention hormones – and yet over a third of people appear to be deficient in the Western world!

12 signs you may be deficient in zinc

White spots or lines on your fingernails
Pale skin
Stretch marks
Acne
Dry hair
Loss of appetite
Poor immune system
Diarrhoea
Low sex drive
Weight loss
Loss of taste and sense of smell
Insomnia

So if you’re suffering from sleep issues, frequent infections, eczema, psoriasis, frequent diarrhoea, hair loss, low sex drive or infertility – perhaps it’s worth checking your zinc levels? Those deficient in zinc may also find their sense of taste and smell affected, which isn't great when you want to explore lots of new foods on your Paleo diet!

How to get more zinc in your diet

There are lots of great natural, Paleo food sources of zinc. Oysters are one of the best sources, but red meat and seafood (especially crab) will also keep your zinc levels topped up. Of course, supplementing is always an option, but always try to get sufficient levels from natural food sources first. Also, don’t forget about vitamin D, as being deficient in vitamin D makes zinc less effective. It’s all about balance, as so many vitamins and minerals work together.

Several things can inhibit your bodies ability to absorb zinc, particularly phytates found in grains and legumes – yet another reason to stick to a Paleo diet and avoid processed neolithic foods!

Have you had your zinc levels checked? How did they fair? Do you eat lots of natural food sources of zinc, or do you supplement?

Why Zinc Deficiency Matters – Especially on a Paleo Diet

Zinc plays a role in hundreds of processes within the body, from cell repair and enzyme function to immunity, fertility and skin health. It's no wonder that even mild deficiencies can trigger noticeable symptoms like fatigue, hair loss, poor wound healing, and lowered libido.

For those following a Paleo lifestyle, zinc needs can generally be met through nutrient-dense whole foods – especially grass-fed red meat, organ meats, and shellfish like oysters and crab. These animal-based sources of zinc are also more bioavailable than plant-based alternatives, meaning your body can absorb them more efficiently.

If you're still showing signs of zinc deficiency despite eating well, it’s worth exploring whether other dietary or lifestyle factors might be at play. For example, excessive alcohol intake, chronic stress, gut issues, or a history of restrictive dieting can all impact zinc absorption.

It’s also important to remember that zinc doesn't work alone. It relies on key nutrients like vitamin D, magnesium, and B6 to do its job well. So focusing on a balanced, nutrient-rich diet is your best bet for preventing deficiency long-term.

Finally, if you're considering supplements, look for forms like zinc picolinate or zinc gluconate, and be mindful of not exceeding the recommended dose – more isn’t always better.

The Link Between Zinc and Hormonal Balance

One of the most underappreciated roles of zinc is its involvement in hormonal health. For both men and women, zinc plays a significant role in regulating key hormones, including testosterone, oestrogen and progesterone. For men in particular, low zinc levels are linked with reduced testosterone production, which can lead to fatigue, reduced muscle mass, and lower libido.

For women, zinc is equally important. It supports ovulation, reproductive health, and healthy skin — all crucial aspects of wellbeing that can be disrupted by deficiency. Zinc is also known to support thyroid function by aiding the conversion of thyroid hormones T4 to the active T3. This makes zinc a key player in energy, metabolism and even mood.

If you’ve been struggling with symptoms such as irregular cycles, PMS, or low energy, zinc may be a helpful nutrient to focus on — especially when consumed in combination with selenium and iodine, which are also vital for hormone regulation.

Zinc and the Immune System

Zinc's role in immune function is well established. It assists in the development and activation of T-lymphocytes, which are essential for mounting a healthy immune response. Zinc also helps the body fight infection more efficiently and recover from illness faster.

In fact, studies have shown that zinc lozenges may shorten the duration of the common cold if taken at the onset of symptoms. It's thought to work by preventing viruses from multiplying and binding in the nasal passages and throat.

If you find yourself constantly catching colds or experiencing slow healing after minor injuries, zinc could be part of the puzzle. Supporting your immune system through zinc-rich foods is a simple and natural way to bolster your body's defences.

Absorption Matters: How to Maximise Zinc Uptake

Getting zinc into your diet is only part of the equation — ensuring you absorb it properly is equally important. As mentioned earlier, phytates found in grains and legumes can inhibit zinc absorption. That’s one of the reasons why a Paleo approach, which naturally excludes these foods, is so effective at helping the body access vital minerals.

To further improve zinc uptake:

Pair zinc-rich foods with protein, especially animal protein, as this improves absorption.
Avoid consuming zinc with high amounts of calcium or iron at the same meal, as these minerals can compete for absorption.
If supplementing, take zinc on an empty stomach or with a light meal that’s low in competing minerals.

Also, look after your gut. Conditions like leaky gut, IBS, or low stomach acid can hinder nutrient absorption. Including gut-healing foods like bone broth, fermented vegetables, and collagen can support digestive health and improve your ability to absorb zinc and other minerals.

Top Paleo-Friendly Sources of Zinc

While oysters are the gold standard, there are many other Paleo-approved foods that contain generous amounts of zinc. Here's a handy list to keep in mind:

Oysters: The highest natural source of zinc by far.
Beef (grass-fed): Especially from cuts like chuck roast and shank.
Lamb: Another great red meat source rich in bioavailable zinc.
Chicken (especially dark meat): Contains a decent amount of zinc in an easily digestible form.
Pumpkin seeds: While plant-based, they still contain some zinc, particularly when soaked or sprouted to reduce phytates.
Cashews: Another moderate plant-based source, ideally consumed raw or sprouted.
Crab, lobster and other shellfish: Excellent sources that are also rich in other key nutrients like selenium.
Egg yolks: Provide small amounts of zinc along with healthy fats and fat-soluble vitamins.

For those following a strict Paleo template, focusing on quality meat and seafood should make it easy to meet your zinc requirements without needing to rely on supplementation.

How Much Zinc Do You Really Need?

Zinc requirements can vary depending on age, gender, and individual health factors. In Australia, the NRV (Nutrient Reference Value) recommends around:

14 mg per day for adult men
8 mg per day for adult women
Up to 11 mg per day for pregnant women

However, these figures represent baseline requirements. If you’re under significant stress, healing from illness, eating a limited diet, or consuming alcohol regularly, your needs may be higher.

Zinc is also lost through sweat, so those who exercise intensely or live in hot climates may benefit from a slightly higher intake.

When to Consider Testing

If you're concerned about potential deficiency, the most accurate way to test zinc status is through a plasma or serum zinc test ordered by your GP or naturopath. Be aware that results can be affected by inflammation, infection, or even the time of day, so context is important.

Hair mineral analysis is another tool some practitioners use, but it is less reliable and should be interpreted with caution. As always, symptoms and dietary habits should guide any decision to test or supplement.

Final Word on Zinc and Paleo Living

Zinc is a powerful micronutrient that plays an essential role in everything from immune function to skin clarity, hormonal balance and wound healing. It’s easy to overlook, yet a deficiency can subtly impact many aspects of health.

A well-planned Paleo diet — rich in meat, seafood and whole foods — makes it easier to meet your zinc needs naturally. So if you're experiencing any of the symptoms mentioned earlier, it might be time to reflect on whether your plate is delivering this vital mineral.

Have you noticed a difference after increasing your zinc intake? Do you rely on food, or have you found supplements helpful? Share your experience in the comments below!

Almost free health products…

1 Comment

I just found out about a new feature on iherb called “Trial Pricing” today that I thought I should share with you. On their trial page they offer a handful of things (there are 57 at the time of writing this) at a hugely discounted rate, limited to one per customer. Some of the trial products are only available if you haven't ordered it before (I guess they're hoping you'll love the product and go back and order more!)

The cheapest thing I found was a $0.12 (yep, 12 cents!) packet of Omega 3 supplements! They seem to have lots of vitamins, supplements, minerals, lip balms, tea infusers – and all sorts. The trial products change regularly, so it’s definitely work checking it out regularly. Of course, it isn't all Paleo, but I do manage to find most of my paleo staples online at iherb.

My discount code still applies to these products, so make sure you enter the code duv741 when you check out to get a $5 (if you spend under $40) or $10 discount (on purchases over $40). Sounds like a pretty good deal to me!

Shipping is free within America on orders over $20 and shipping to other countries is very cheap indeed (I regularly have things sent from iherb to both Australia and the UK and have found it far cheaper than buying locally)

Other specials currently available:

Other specials you might be interested in (but they do appear to be limited – so don't blame me if they're sold out!):

Iherb are offering you the chance to try Wild Alaskan Salmon Oil for just $1 (but only to people who haven’t ordered it before)

Try Vitamin D3 capsules for $0.50 (for 110 capsules!)

Healthy Origins Extra Virgin Coconut Oil reduced to $23.95 (47% discount) huge 54 oz (1,530 g) container

$1.95 (85% discount) on a travel coffee mug

Pink Himalayan sea salt for $2.64

The specials change every day, so if you find any particularly good/ paleo bargains, please share in the comments below so we can all benefit!

How to Make the Most of iHerb’s Trial Pricing

If you're anything like me, you probably get a small thrill when you discover a quality product at a fraction of its usual price — especially when it's something you're already using, or have been meaning to try. That’s where iHerb’s Trial Pricing section shines. It's a treasure trove of steeply discounted wellness products, often just a few cents, and many of which can complement a Paleo lifestyle when chosen carefully.

What’s clever about Trial Pricing is that it’s not just a generic sale — it’s intentionally structured to introduce you to new products, offering them at a near giveaway price to get you hooked on the quality. And frankly, it works. Once you've tried that high-quality omega supplement or natural lip balm, you'll likely want it in your regular rotation — and with the full-size version usually still far cheaper than what you’d pay in an Australian health store, it’s a win-win.

My Top Tips for Snagging the Best Deals

Since the stock changes regularly, it pays to visit the Trial Pricing page often. Here are a few tips I’ve learnt from making the most of the specials:

Use the search bar wisely: Try keywords like “organic”, “grass-fed”, or “non-GMO” to filter out less Paleo-friendly options.
Check expiry dates: Occasionally, discounted products are close to their best-before dates — not a problem for things you'll use quickly, but worth checking.
Look at serving sizes: A 30-tablet bottle for $0.50 is great, but not if you need to take six a day.
Combine with other deals: Some items may qualify for additional discounts (like the “brands of the week”), stacking savings even further.

Watch Out for Hidden Gems

Beyond supplements, iHerb often includes discounted kitchen gear, pantry staples and natural cosmetics in its Trial section. One week I found a non-toxic tea infuser for under a dollar, and another time I scored organic herbal teas for just 40 cents a box. These items sell out fast, so if you see something useful — especially a reusable item — it’s worth adding to your cart immediately.

Is It Paleo-Friendly?

While not everything on iHerb is Paleo-approved, there are many products that align with a real food lifestyle. I often find:

Coconut oil and coconut products — great for cooking or baking, and a pantry staple.
Herbs and spices — especially in grinder format, like the pink Himalayan salt mentioned earlier.
Natural personal care items — from fluoride-free toothpaste to deodorants without aluminium or parabens.
Supplements with minimal fillers — like magnesium, zinc, or fish oils derived from wild sources.

If you're ever unsure, check the ingredients list — or do a quick search to verify how Paleo-aligned it is. You might be surprised by how many great options you’ll uncover.

Shipping Hacks for Australians

Shipping to Australia is one of the reasons iHerb continues to be so popular with Paleo followers here. Even though it's based in the US, iHerb has affordable international shipping options, and delivery is often surprisingly quick. I usually get my parcels in under two weeks, and the tracking is reliable.

Keep in mind:

Orders over a certain value may qualify for reduced shipping fees — though there is a weight cap, so it's worth watching your cart’s combined weight.
You can choose from several carriers — I’ve had the best results with DHL Global Mail.
Be mindful of Australian customs regulations if ordering items like honey or large quantities of supplements.

Make the Discount Code Work for You

Don’t forget to use the code duv741 at checkout — it still applies even when you're purchasing trial-priced items. This is a great way to maximise your total savings, particularly when you're placing a larger order. Whether you're just after a few samples or stocking up on your monthly supplements, the code can shave a few extra dollars off — and who doesn’t love that?

Why I Keep Coming Back

What keeps me returning to iHerb, aside from the bargains, is the sheer convenience. The search filters, customer reviews, and product Q&A sections help you make informed decisions. Plus, there’s a strong sense of community among users — I’ve discovered some of my favourite products from reading others’ honest reviews.

And because I’m always looking for new ways to support my wellness journey — whether it’s Paleo-friendly snacks, toxin-free household cleaners or adaptogens for energy — iHerb is one of the few places where I can get almost everything in one go, at a much better price than anywhere locally.

What Have You Found?

If you stumble across an absolute bargain in the Trial Pricing section — especially something aligned with Paleo, low-tox or wholefood living — please pop it in the comments. Let’s help each other discover the good stuff before it disappears! The best deals often only last a day or two, so sharing your finds can really benefit the community.

In a world where health food stores are charging $18 for almond butter and $40 for collagen, being savvy online is a game changer. With tools like iHerb's trial pricing and regular promotions, nourishing your body doesn't need to cost the earth.

Do you Get Enough Cobalt Vitamin B12 paleo diet primal deficiency supplements-min

Are You Getting Enough Cobalt?

Cobalt forms part of the structure of vitamin B12, which makes it an essential dietary mineral. In its inorganic form, cobalt is also an active nutrient for bacteria, algae and fungi, which means that it can help to maintain the balance of the natural bacteria within your body, as well as all of the other bodily functions that it is involved with.

The human body can only absorb cobalt in the form of vitamin B12.

What Does Cobalt Do?

Cobalt is one of the constituent elements of vitamin B12, which makes it essential for us to consume. It is an enzyme catalyst, important for the nervous system and healthy blood cells. Vitamin B12 is also involved with the production of DNA in the body, ensuring that new cells form correctly. Vitamin B12 deficiency can lead to megaloblastic anemia, which makes sufferers tired and weak, and some mental problems, such as mania and depression.

Some cobalt is stored in the blood supply within the body, where it helps iron absorption and the building of red blood cells. One of the signs of cobalt deficiency is high concentrations of iron in the serum. People suffering from anemia can help their condition by increasing their cobalt intake.

Food Sources of Cobalt

Cobalt is available from both plant and animal sources. Some of the best plant food sources are green leafy vegetables and apricots. Organ meats are a better source of cobalt than muscle, so hearts, kidneys and livers are good foods to boost your cobalt intake. Other cuts of meat do contain cobalt, but in lower quantities.

As cobalt is present in vitamin B12, you can also boost your natural resources with foods that are high in this vitamin. Some of these include:

Clams, Oysters and Mussels
Liver
Fish
Beef
Crabs and Lobster
Lamb

Another, possibly surprising, source of vitamin B12 is the human digestive system. When the bacteria in the human gut has a supply of cobalt and certain other nutrients it can produce vitamin B12. In some cases, this could be sufficient to fulfill the dietary requirements.

Problems with Cobalt Intake

It is difficult to overdose on vitamin B12 – as a water-soluble chemical; any excess will generally pass out of the body. However, it is occasionally possible to ingest too much and this can lead to numbness or tingling in the arms or face. Other symptoms include insomnia, anxiety or rashes. High levels of vitamin B12 can exaggerate certain medical conditions, such as hyperthyroidism or mitral valve prolapse.

Cobalt is an essential nutrient that is vital for the health of your body and is a major part of vitamin B12 that is all essential to your health. Make sure you eat enough of the foods that contain these to keep your body in its prime. Eat plenty of red meat and seafood to top up your cobalt levels and you will certainly feet better for it.

How are your mineral levels? Have you ever had them checked?

Phytic Acid & The Paleo Diet

There are many benefits to adhering to the Paleo diet as a means of getting rid of body fat and helping to reduce the likelihood of a number of illnesses. One of the benefits of the Paleo diet is that it can help to reduce phytic acid intake. It obliterates foods which are full of phytic acid in favour of those which contain low levels such as fruits and vegetables.

Phytic acid is highly obstructive as it has the ability to stop essential minerals from being absorbed. These minerals include magnesium, iron and calcium, which are important as part of any healthy diet. Phytic acid binds itself to these minerals and as our bodies can’t break them down, it can result in a number of health issues. There are many people who consume high levels of cereal, as they believe that this is beneficial to the health but in fact these are one of the main culprits of phytic acid. As a result, they can actually prove to be quite damaging to the health. As our ancestors substituted cereals for other healthy foods such as vegetables and fruits, it was a much healthier way of living which is why the Paleo diet is the best one to follow.

The health issues which can result from a diet which is high in phytic acid include PMS, stomach cramps and skin problems, which can be very detrimental for our quality of life. There are many people who also suffer from anaemia, which is caused by iron deficiency and it is believed that this could be caused through a high phytic acid diet. The Paleo diet promotes an eating plan which minimises the intake of foods which contain phytic acid, in order to promote a healthier lifestyle.

The right diet is the most important way of maintaining good health and more often than not, most of us will reach for the painkillers when we feel unwell, rather than getting to the root cause of the problem. There are certain foods which are extremely high in phytic acid and these are best to completely stay clear of when following the Paleo diet. The most common of these are grains and legumes. These foods can be replaced with fruits, vegetables and nuts and seeds, which are full of minerals and antioxidants.

Nuts and seeds are quite high offenders when it comes to levels of phytic acid but you can minimise these by soaking them in purified water. Nuts are full of health benefits, but should only be eaten in moderation; otherwise they will be counter productive. As far back as our ancestors, people were soaking their nuts and seeds and as the reason behind the Paleo diet is to go back to our roots, it is a ritual we should bear in mind when trying to reduce our intake of phytic acid. The best way to achieve this is to soak the nuts in purified water, cover them and add sea salt. You should then give them a rinse and drain them, before putting them in the oven at the lowest possible temperature. It may seem like a bit of a lengthy process, but the benefits to help are worth taking these steps.

In order to really get the balance between the right nutrients and lowering levels of phytic acid, it is worth educating ourselves on the content of our foods so we are more aware of whether or not they will be detrimental to our health. There are plenty of nutritious foods to eat as part of the Paleo diet, which will result in noticeable changes to your health and fitness levels. Good combinations of the right foods, together with an exercise plan will not only improve your appearance, but will also help you to enjoy a longer and more fulfilling lifestyle.

If you find any of the foods on the Paleo diet are bland, you can always season them with apple cider vinegar as this is a tasty substitute to high calorie mayonnaise and it offers lots of health benefits. It can take a while to get used to following the diet, but it can be really beneficial to the body and appearance. It will soon become a way of life and reducing phytic acid levels is just one of the many benefits of following this simple but effective diet.

How Phytic Acid Affects Nutrient Absorption

Phytic acid, also known as phytate when in salt form, is often found in the outer layer of seeds, nuts, legumes, and grains. While it serves a protective function in plants, its impact on human health is more complex. Once ingested, phytic acid binds to positively charged minerals like zinc, calcium, magnesium, and iron — forming insoluble complexes that the body cannot absorb. This effectively reduces the bioavailability of these essential minerals, even when your diet includes an otherwise adequate intake.

Over time, consistent consumption of foods high in phytic acid can contribute to deficiencies, particularly for individuals who are already at risk of low mineral levels. This is especially concerning for women (due to menstrual blood loss and pregnancy), children, athletes, and those recovering from illness. The Paleo diet naturally avoids high-phytate foods by steering clear of legumes and grains, making it a practical approach to maintaining mineral balance without the need for supplementation.

Modern Misconceptions About ‘Health Foods’

Marketing has led many people to believe that breakfast cereals, wholegrain bread, and granola bars are healthy daily staples. Yet, these products often contain high levels of phytic acid due to the processing of wheat, oats, soy, or other legumes. While fortified with synthetic vitamins and minerals, the phytic acid content can still impair absorption, particularly in the case of non-heme iron — the type found in plant foods.

When viewed through a Paleo lens, these so-called health foods lose their appeal. By focusing on bioavailable nutrients from natural sources — such as leafy greens, animal proteins, and fermented or properly prepared nuts — the Paleo diet offers a far more effective way to nourish the body without interfering with digestion or mineral uptake.

Traditional Practices for Reducing Phytic Acid

Long before modern science understood the implications of phytic acid, traditional cultures developed food preparation techniques that naturally reduced its levels. Soaking, sprouting, fermenting, and slow-cooking were commonplace, especially for legumes and grains. These methods activate phytase, an enzyme that breaks down phytate and helps release the bound minerals.

While Paleo largely avoids grains and legumes, nuts and seeds are still included — though in moderation. Applying the same ancestral wisdom of soaking and low-temperature dehydrating allows you to enjoy these foods without the same anti-nutrient load. If you regularly consume almonds, walnuts, sunflower seeds or pumpkin seeds, it’s worth adopting a soaking routine as part of your food prep rituals.

Meal Planning for Low Phytic Acid Living

Creating balanced Paleo meals that avoid phytic acid and support optimal nutrition is easier than it sounds. Here are some simple ideas:

Breakfast: Scrambled eggs with sautéed kale and mushrooms, plus half an avocado
Lunch: Grilled chicken breast over a salad of rocket, cucumber, beetroot, and olive oil dressing
Dinner: Baked salmon with roasted sweet potato and steamed broccoli
Snack: A small handful of soaked and dehydrated cashews or macadamias

These meals are rich in micronutrients, contain minimal to no phytic acid, and offer plenty of fibre and healthy fats — all essential for sustained energy and long-term wellness.

The Long-Term Benefits of Reducing Phytic Acid

In addition to improving nutrient absorption, reducing dietary phytic acid can lead to noticeable improvements in energy, mood, skin clarity, and digestion. Many people who switch to Paleo report a reduction in bloating, fatigue, and cravings, especially when high-phytate foods are eliminated. Over time, the cumulative benefits of improved mineral status can lead to stronger immunity, better hormonal balance, and increased bone density.

Furthermore, minimising anti-nutrients like phytates can be particularly important for those with gut conditions such as IBS, SIBO, or leaky gut syndrome. By removing dietary irritants, the gut lining has a chance to heal and absorb nutrients more effectively — often leading to fewer symptoms and better overall resilience.

Final Thoughts on Phytic Acid and the Paleo Diet

Reducing phytic acid is just one of many advantages to living Paleo. By emphasising whole, nutrient-dense foods that don’t compete with your body’s ability to absorb essential minerals, you’re building a strong foundation for lifelong health. It’s not about restriction — it’s about making food choices that align with how our bodies evolved to thrive.

If you’re just beginning your Paleo journey, don’t stress about perfection. Focus first on removing the obvious offenders — cereals, bread, legumes — and get comfortable with preparing whole meals from scratch. Over time, you can add in practices like soaking nuts and rotating seasonal produce for even better results.

Have you noticed changes in your health since lowering your intake of phytic acid? Share your experiences in the comments — it’s always inspiring to hear how small shifts in diet can lead to meaningful transformations.

Apple Cider Vinegar

12 Comments

Apple cider vinegar is a tasty garnish which is a beneficial addition to your food on the Paleo diet. As part of your Paleo diet, you may like to try and incorporate Apple Cider Vinegar (ACV) in some when you can, as it is known to offer a wide range of health benefits. Instead of turning to anti-ageing lotions and potions, Apple Cider Vinegar is a good alternative as it is known to slow down the signs of ageing. The reasons for this are that it is high in minerals and potassium which are good for the complexion. Apple cider vinegar is also known to reduce and clear up problems with acne, whether taken orally or applied directly to the skin when diluted with some water.

If you are suffering from a nasty cough which is often the case during the winter, Apple Cider Vinegar is known to reduce the effects and clear it up. It is also beneficial for clearing up the sinuses, so if your immune system needs a bit of a boost, apple cider vinegar will really help. There are a number of other benefits to making apple cider vinegar a part of your daily diet, including the fact that it promotes digestion as it promotes healthy bacteria throughout the body. It can also help with menstrual cramps and act as a way of encouraging weight loss. These are the reasons why Apple Cider Vinegar is such a huge part of the Paleo diet.

Apple Cider Vinegar can also be taken to combat constipation, as it is known to improve the movement of the bowels. It is well worth introducing Apple Cider Vinegar at the start of your journey with the Paleo diet, so you can reap the benefits of it from the offset.

How To Add Apple Cider Vinegar To Your Diet

There are many ways in which you can incorporate Apple Cider Vinegar as part of the Paleo diet. As your diet will include eating a lot of salads and vegetables, it can act as a garnish to improve the taste of your foods and make them more enjoyable. It is a much healthier alternative to using mayonnaise as your garnish, as this won’t offer all the healthy benefits as Apple Cider Vinegar.

Another way to consume Apple Cider Vinegar is to add a drop of it to a glass of water to it in the morning. You will soon notice the benefits of it on your skin and how you feel. You only need to use a little of it on a daily basis, so even if you don’t particularly like the flavour of it, it shouldn't over-ride the taste of your foods.

If you want to achieve the best health benefits from your Paleo diet, stock up on loads of meat, fresh fish, vegetables and fruits the next time you do your weekly shopping. In addition, make sure Apple Cider Vinegar is on your list to make your foods tastier and include some seeds for eating as one of your snacks. If you can’t resist chocolate, make sure you choose dark chocolate as this is rich in anti-oxidants. There is no reason why you should be craving unhealthier foods on the Paleo diet and with the addition of garnishes such as the Apple Cider Vinegar; you will be much less likely to fall off the wagon.

Apple Cider Vinegar and Blood Sugar Balance

One of the lesser-known benefits of Apple Cider Vinegar is its effect on stabilising blood sugar levels. For those following a Paleo lifestyle, maintaining even energy levels without relying on refined carbs is essential. Studies have shown that ACV may improve insulin sensitivity after meals and reduce blood glucose spikes, especially when consumed before eating. This makes it a great tool for anyone aiming to keep their energy consistent throughout the day or manage cravings.

To take advantage of this benefit, try mixing one tablespoon of raw, unfiltered ACV into a glass of water and drinking it around 15 minutes before meals. This simple habit can support metabolic function and assist with appetite regulation.

ACV as a Natural Appetite Suppressant

Many people notice that regularly consuming Apple Cider Vinegar helps them feel fuller for longer. While it is not a magic bullet for fat loss, this increased satiety can help reduce unnecessary snacking or overeating. By pairing ACV with a protein-rich Paleo meal, you may find you stay satisfied for hours afterwards. This is particularly helpful if you are following a lower-carb version of Paleo or practising intermittent fasting.

A great option is to include ACV in a pre-dinner drink or use it to dress your evening salad. Its tangy flavour stimulates digestion and provides a natural kick that can replace less healthy pre-dinner habits.

Choosing the Right Apple Cider Vinegar

Not all Apple Cider Vinegar products are created equal. For maximum benefit, look for raw, organic, and unfiltered ACV that includes the “mother.” This is the cloudy, web-like substance that forms naturally during fermentation and contains beneficial bacteria and enzymes. Filtered versions without the mother are more shelf-stable but lack many of the nutrients that make ACV such a powerful tonic.

Brands stored in glass bottles and clearly labelled as unpasteurised are often your best bet. These versions retain their living properties and provide maximum support for digestion and gut health.

Apple Cider Vinegar for Skin and Hair

In addition to internal use, Apple Cider Vinegar is a versatile tool in your natural skincare routine. Many people use diluted ACV as a toner to help rebalance skin pH, tighten pores, and reduce breakouts. You can mix one part ACV to three parts water and apply with a cotton pad to clean skin.

For hair, an ACV rinse can add shine, remove buildup from hair products, and improve scalp health. Mix one to two tablespoons of ACV with a cup of water, apply after shampooing, leave for a couple of minutes, then rinse thoroughly. Just make sure to avoid getting undiluted vinegar in your eyes.

ACV as a Natural Cleaner in a Paleo Home

If you're aiming for a low-tox lifestyle that aligns with your Paleo principles, Apple Cider Vinegar can even replace many of your household cleaning products. Due to its antibacterial properties, ACV works well as a natural disinfectant for surfaces, cutting boards, and even produce washing.

Mix equal parts water and ACV in a spray bottle and use it as an all-purpose cleaner in your kitchen or bathroom. The natural acidity helps kill germs without the synthetic chemicals found in commercial products, making it a safer option for families and pets.

ACV and Seasonal Wellness Support

In the colder months, Apple Cider Vinegar can play a useful role in your immune-supporting arsenal. It pairs well with ingredients like raw honey, ginger, lemon, and cayenne to create a natural “fire cider” tonic. This traditional folk remedy is used to help ward off colds and flu, support circulation, and provide a quick energy lift.

To make a simple version at home, combine:

1 cup raw, unfiltered ACV
1 tablespoon raw honey
Juice of 1 lemon
A pinch of cayenne pepper
Grated fresh ginger

Sip a tablespoon of this mixture in warm water each morning as a natural immune booster, especially during the winter season.

Using ACV in Paleo Cooking

Aside from salad dressings, there are many creative ways to incorporate Apple Cider Vinegar into your cooking. It adds a punchy depth of flavour to roasted vegetables, stews, and braised meats. A splash of ACV in slow-cooked pulled pork helps cut through the richness and enhances the overall flavour profile.

Try whisking it into a marinade for chicken thighs or beef skewers, using it to deglaze a pan after searing meat, or adding it to homemade bone broth for a slightly tangy finish that helps extract nutrients from the bones.

Travelling with Apple Cider Vinegar

If you travel frequently, maintaining your health routine can be more challenging. Fortunately, you can find ACV travel sachets or capsules that make it easy to take your daily dose on the go. While liquid ACV is ideal, these alternatives are better than missing your routine entirely.

When staying in hotels or eating away from home, taking ACV before meals can also help offset the effects of unfamiliar ingredients and support digestive comfort.

Things to Keep in Mind

While Apple Cider Vinegar offers a wide range of benefits, moderation is key. Too much vinegar may lead to enamel erosion or digestive upset in sensitive individuals. Always dilute ACV before drinking, and consider using a straw to minimise contact with your teeth.

It is also wise to start slowly, particularly if you are new to consuming vinegar regularly. Begin with one teaspoon diluted in water and gradually increase as your body adapts.

Apple Cider Vinegar may be a small addition to your Paleo kitchen, but its impact can be significant. From digestive support and clearer skin to immune health and improved flavour, it earns its place as a versatile and trusted staple. If you haven't already made ACV a regular part of your routine, there's no better time to start.

Do you regular use Apple Cider Vinegar? I’d love to hear how you use it, please share in the comments below!

Can You Get Enough Calcium On A Paleo Diet?

3 Comments

If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

How Lifestyle Affects Calcium Retention

It’s not just diet that affects your calcium levels — lifestyle factors also play a significant role in calcium retention and bone health. Regular physical activity, especially weight-bearing exercises like walking, hiking, or strength training, stimulates the production of osteoblasts, which are the cells responsible for building bone. This means that movement isn’t just good for your heart and muscles — it directly supports strong bones and better calcium utilisation.

On the flip side, a sedentary lifestyle or prolonged periods of inactivity can increase the risk of bone density loss over time. This is another reason the Paleo lifestyle, with its emphasis on natural movement and staying active, provides more than just dietary benefits. Being outdoors and physically engaged also increases your Vitamin D exposure, further supporting your body’s ability to absorb and regulate calcium effectively.

Hidden Calcium Stealers in Modern Diets

While many people worry about not getting enough calcium, fewer consider the modern-day calcium stealers that are so prevalent in today’s diets. Phytic acid, for instance, is found in high concentrations in grains and legumes — foods not typically included in a Paleo diet. Phytic acid binds to minerals like calcium and magnesium in the digestive tract, making them less bioavailable. This means that even if your calcium intake looks adequate on paper, it may not be effectively absorbed if your diet is high in these anti-nutrients.

Excessive salt, caffeine, and alcohol are also known to reduce calcium absorption or increase calcium excretion. Many processed and convenience foods are very high in sodium, which increases calcium loss through the urine. Similarly, a heavy coffee or alcohol habit can interfere with your mineral balance over time. By focusing on a whole-foods Paleo approach and limiting or eliminating these substances, you're already helping to protect your body’s calcium stores naturally.

Bioavailability of Calcium in Paleo Foods

Not all calcium-rich foods are created equal. Bioavailability — how well the body can absorb and utilise the calcium — is just as important as the amount. For example, dark leafy greens such as kale and bok choy have high calcium content and excellent bioavailability, meaning your body can actually use most of the calcium they provide. Spinach, although rich in calcium, contains high levels of oxalates which inhibit absorption, so it shouldn’t be relied on as a primary source.

Bone-in fish like sardines and salmon are particularly beneficial because their small, soft bones are a highly bioavailable calcium source. If you’re eating canned versions, look for those labelled “with bones” and opt for sustainably sourced brands when possible. Homemade bone broth is another excellent addition to a Paleo diet. Not only is it rich in collagen and minerals, but slow simmering of the bones releases calcium into the broth, making it a nourishing and absorbable way to support bone health.

Supporting Minerals and Nutrients for Strong Bones

Calcium doesn’t act alone. Several other nutrients play essential roles in maintaining strong bones and ensuring calcium is properly absorbed and distributed. Magnesium is critical for converting vitamin D into its active form, which in turn regulates calcium metabolism. Foods like avocado, dark chocolate (85%+), leafy greens, and pumpkin seeds are good Paleo-friendly sources of magnesium.

Vitamin K2 is another essential nutrient, helping to direct calcium to where it belongs (in your bones and teeth) and prevent it from depositing in soft tissues and arteries. While K2 isn’t abundant in many foods, it’s found in pasture-raised egg yolks, grass-fed animal fat, and fermented foods like sauerkraut. Liver, another highly nutrient-dense food often consumed in a Paleo diet, also provides small but beneficial amounts of K2.

Practical Tips for Ensuring Adequate Calcium on Paleo

Include a variety of dark leafy greens daily — rotate between kale, collards, turnip greens and bok choy for best results.
Incorporate bone-in canned fish like sardines into your weekly meals.
Add a mug of homemade bone broth as a regular part of your diet — especially in winter.
Snack on nuts and seeds in moderation, prioritising those with better omega ratios like macadamias and pumpkin seeds.
Eat pasture-raised egg yolks for small, consistent amounts of calcium and K2.
Stay active with daily walking, strength training or bodyweight movements to support bone density.
Get safe sun exposure to help your body synthesise vitamin D naturally, especially in the warmer months.

Final Thoughts on Paleo and Calcium

The belief that dairy is the only pathway to strong bones is outdated and overlooks the complexity of calcium absorption and the body’s true needs. With the right mix of real, nutrient-dense food, daily movement, and sun exposure, the Paleo lifestyle offers everything you need to maintain strong bones and a balanced calcium intake — without the need for milk or processed supplements.

If you’re concerned about your calcium levels, consider speaking with a nutrition-savvy health professional and track your intake for a few days to get a clear picture. You might be surprised to learn that you’re already getting more than enough calcium — naturally, and without compromise.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

Vitamin K2 & The Paleo Diet

2 Comments

So you follow a strict Paleo diet? Does this mean you’re in optimum health? Perhaps not. It’s still possible to become deficient in certain vitamins and minerals, even with a healthy Paleo diet. By being aware of some of the common deficiencies you can monitor your nutrition to ensure you avoid these. This week, we move from Magnesium, to Vitamin K2.

Vitamin K2 is one of those vitamins that a lot of people have never heard of, so it’s hard to know if you’re deficient in something you didn’t even know about!

What are some of the deficiencies linked to Vitamin K2?

Vitamin K2 deficiency has associations with many issues, such as osteoporosis, calcification of the arteries that may lead to heart disease and tartar build-up on the teeth – which if left on the teeth leads to tooth decay.

How do you become Vitamin K deficient?

Vitamin K2 is present in select foods, but of course when people don’t know about it, they don’t go out of their way to ensure they eat sufficient levels of foods that provide it. Also there is often a lack of the Vitamin K containing foods in the diets of the animals we actually eat, leaving the animals with nothing to convert Vitamin K via stomach fermentation. For example cows raised in paddocks are able to convert the Vitamin K1 found in grass into Vitamin K2. Those cows who have no access to grass will have very little Vitamin K1 to convert. Another reason to hunt out that grass-fed (and crucially grass-finished) beef.

What are some of the best sources or ways we can add Vitamin K2 to our diets?

Foods such as goose liver, grass fed butter, eggs, fish eggs and aged cheese (if you’re following more of a Primal diet, rather than a Paleo Diet) are good sources of Vitamin K2. Of course, if the animal didn’t eat well, it’s meat, eggs and dairy won’t be as rich in vitamins and minerals. This is why it really is so crucial to know where your food comes from – and make sure it is good quality.

On Dentist Weston A Price’s pioneering research trip, studying the teeth of various indigenous and native populations, he found that many tribes and natives had great jaw structure and teeth. Most of these groups had diets that were rich in fish oils and butter oil. The two ingredients provide all the necessities for strong bones and good teeth. At that time Vitamin A was a crucial factor that helped build strong teeth. The other, Ghee – or butter oil, was an unknown and Dr Price named it Activator X. In 1993 Vitamin K2 was discovered – and it is believed to be Dr Price’s Activator X.

Vitamin K comes in 2 forms – K1 and K2, which overlap when it comes to functionality – K2 seems to have a greater effect on forming teeth and bones while K1 actually reduces the requirement of K2, so it is better to concentrate on both vitamins together rather than just on one.

We create Vitamin K1 in our stomach from the bacteria in green vegetables, with some people also being able to create K2 as well. Unfortunately this creation occurs in the colon where it can’t be absorbed, which also happens with Vitamin B12, but, it is still beneficial to eat plenty of green vegetables, aged cheeses and Ghee to obtain the full range of Vitamin K vitamins.

Have you given much thought to Vitamin K? Do you think your levels are sufficient?

Why Vitamin K2 Matters More Than You Think

Even with a clean, whole-food diet like Paleo, vitamin imbalances and deficiencies can still creep in – especially when it comes to lesser-known micronutrients like Vitamin K2. While it often flies under the radar compared to vitamins like D or C, Vitamin K2 plays a vital role in long-term health. It is especially important for maintaining strong bones, healthy arteries, and proper calcium metabolism – all of which are essential goals for anyone living a Paleo lifestyle.

The Role of Vitamin K2 in Calcium Distribution

One of the most critical functions of Vitamin K2 is its ability to direct calcium to the right places in the body. It activates specific proteins such as osteocalcin and matrix GLA-protein that help bind calcium to bones and teeth, while keeping it out of arteries and soft tissues where it doesn’t belong. This ensures that calcium supports skeletal health rather than contributing to harmful plaque build-up.

Without sufficient K2, calcium may be misallocated – potentially leading to arterial calcification, kidney stones, or weakened bones despite adequate calcium intake. This makes K2 a crucial nutrient for anyone concerned about heart health, bone density, or general ageing.

Why Paleo Eaters May Still Fall Short

Although the Paleo diet promotes nutrient density and quality food sourcing, modern food systems complicate things. Even if you're eating eggs, butter, and meat regularly, if those animals weren't raised on pasture and grass, their fat-soluble vitamin content – especially Vitamin K2 – may be significantly lower than expected.

For instance, factory-farmed chickens and grain-fed cows do not convert as much K1 into K2 due to lack of access to their natural diets. This is one reason why sourcing from regenerative, pasture-raised producers is more than a trend – it’s a nutritional priority. The same is true for eggs: yolks from hens that roam and forage outdoors contain far more K2 than standard supermarket offerings.

Health Conditions Linked to Vitamin K2 Deficiency

Emerging research continues to highlight the correlation between low K2 levels and various chronic health conditions. Some of the most concerning include:

Osteoporosis: A deficiency in K2 can result in poor calcium absorption by the bones, contributing to decreased bone mineral density and an increased risk of fractures.
Cardiovascular disease: Without K2, calcium may deposit in the arteries instead of the bones, contributing to arterial stiffness and atherosclerosis.
Tooth decay and dental issues: Adequate K2 is believed to contribute to enamel strength and help maintain jaw structure.
Kidney health: Excess calcium in the wrong places can affect kidney function, especially when combined with low magnesium or poor hydration.

These are all conditions that Paleo followers are often actively trying to avoid – yet overlooking K2 may unintentionally undermine that goal.

Best Natural Sources of Vitamin K2

If you’re committed to staying Paleo while maximising your K2 intake, here are some of the most effective whole food sources:

Grass-fed butter and ghee: Rich in K2 when sourced from animals that graze naturally.
Egg yolks: Especially from free-range or pasture-raised hens.
Organ meats: Goose liver and chicken liver are surprisingly high in Vitamin K2.
Natto (fermented soy): Although not strictly Paleo, this is the richest known food source of K2 – especially the MK-7 subtype.
Fermented foods: Small amounts of K2 can also be found in traditional ferments like sauerkraut and aged hard cheeses (for those following a Primal or dairy-inclusive version of Paleo).

Whenever possible, aim for food-based sources over supplements. These not only provide K2 but come packaged with other synergistic nutrients that help with absorption and utilisation.

Should You Consider Supplementation?

Some individuals – especially those with gut issues, restricted diets, or limited access to pasture-raised foods – may benefit from targeted supplementation. If you do choose a K2 supplement, look for one that includes MK-7 (a highly bioavailable form of K2) and ideally pair it with Vitamin D3 and magnesium to optimise calcium metabolism.

Always consult with a practitioner before starting any new supplement, especially if you're managing a health condition or taking blood thinners, as Vitamin K can affect blood clotting factors.

Final Thoughts on K2 and the Paleo Approach

Vitamin K2 may be one of the most overlooked, yet critically important, nutrients in the modern diet. As the Paleo lifestyle continues to gain traction for its emphasis on ancestral nutrition and real food, understanding these nuanced vitamin requirements becomes essential.

By including more high-quality, animal-based and fermented foods – and focusing on where your food comes from – you can harness the benefits of Vitamin K2 while staying true to Paleo principles. It's a simple but powerful way to protect your bones, your heart, and your overall health in the long run.

Have you been mindful of your Vitamin K2 intake? If not, now might be the time to take a closer look at your food sourcing and nutritional habits. Share your thoughts or questions in the comments – we're all learning together.

Selenium Paleo Diet Vitamin Mineral Deficiency Primal Diet-min

Selenium & Deficiency On A Paleo Diet?

3 Comments

Despite following a healthy Paleo Diet, if not enough attention is paid to getting a wide variety of different foods, deficiencies are still possible. I've been looking into a number of the more common deficiencies to understand how to tweak your Paleo diet to ensure deficiencies don’t occur. This week, I've been looking into Selenium.

What is Selenium?

It is a trace mineral that is only needed in small amounts but it is essential for good health. Some of the functions selenium performs include helping regulate the thyroid gland, assisting the immune system and protecting our cells from the damage caused by free radicals. In dietary terms the selenium content of plant foods are proportionate to the soil concentration of selenium where the food was grown.

These days severe selenium deficiency in adults is very rare, particularly when following a healthy Paleo diet, but minor deficiencies do occur and that can have some rather unpleasant effects on our health.

Some of the selenium deficiency symptoms include polyneuropathy and muscle damage that can look a lot like the side effects of statins. Selenium supports the synthesis of the thyroid hormone and is needed for the conversion of the T4 thyroid hormone into the active T3 hormone. As a result deficiency can look like hypothyroidism.

So, how do you become Selenium deficient?

It can be as simple as just not eating enough Selenium rich foods, or if you suffer from an intestinal disorder such as Celiac, Chron’s disease or an ulcerative colitis these can all reduce the body’s absorption of selenium from foods. While deficiency does not cause those illnesses it can make the body more susceptible to illnesses caused by biochemical or infectious stress due to the role selenium plays in the immune system.

It can also be due to a lack of selenium in the soil where your food has been grown. Just like other minerals, it must be in the soil or it won’t be present in the food grown in the soil.

Where can you get it from, in keeping with the Paleo diet?

You can find good sources of selenium in lamb, turkey, prawns, salmon, cod, crimini and shiitake mushrooms, kidney’s, egg yolks and halibut.

Keeping your thyroid healthy is important with many people dealing with thyroid conditions such as hypothyroidism. There have been many research studies that have shown the benefits of selenium supplements when treating some thyroid conditions. One such study has found that selenium supplements have reduced the inflammation damage to the thyroid tissues. While studies have shown that selenium supplements can help prevent thyroid tissue damage there is more research needed to determine the long-term effects.

Making sure that your selenium intake is at its peak may give both your thyroid and immune system that little boost it needs to help function better. Whether you use supplements or include more selenium-rich foods in your diet it is important for those who are managing a thyroid condition to make sure their selenium intake is adequate.

As important as it is not to be deficient, it’s also important not to go over board. Over increasing your intake of selenium over long periods of time can lead to complications including garlic breath odour, hair loss, mild nerve damage, gastrointestinal upsets, white blotchy nails, irritability and fatigue.

The best option is to include selenium rich foods in your diet. While high in omega-6 fats it takes just a couple of Brazil nuts a day to boost your immune function and improve the amount of selenium in your diet.

Have you given much consideration to your Selenium intake? Which minerals and vitamins are you most concerned about, in your Paleo diet?

How Much Selenium Do You Actually Need?

The recommended daily intake for selenium varies slightly between countries, but for adults in Australia, the National Health and Medical Research Council recommends 70 micrograms per day for men and 60 micrograms per day for women. Pregnant and breastfeeding women may require slightly more. Since it's a trace mineral, you don’t need huge quantities – but consistency matters.

The Best Paleo-Friendly Sources of Selenium

While Brazil nuts are famously rich in selenium (just one or two nuts can provide well over 100% of the daily requirement), they aren’t your only option. For those following a more varied or strict Paleo approach, it’s helpful to include a mix of selenium-rich options:

Wild-caught fish – Tuna, sardines, salmon, and especially cod are excellent sources.
Shellfish – Oysters, prawns, and mussels contain respectable selenium levels.
Grass-fed meats – Lamb liver, beef kidney, and muscle meat offer both selenium and other vital micronutrients.
Pasture-raised eggs – Especially the yolks, which are rich in selenium and choline.
Crimini and shiitake mushrooms – A great option for those after more plant diversity.

Rotating these foods through your weekly meals can help ensure you stay on top of your selenium intake without relying too heavily on just one source.

Selenium Absorption and Synergy with Other Nutrients

It’s not just how much selenium you eat – it’s how well you absorb and utilise it. Selenium works synergistically with other nutrients, particularly:

Iodine – Both are essential for thyroid function. If you’re low in one, the other may not be as effective.
Vitamin E – Helps reduce oxidative stress alongside selenium. Good fat sources like almonds and sunflower seeds (if tolerated) can help.
Protein – Since selenium is incorporated into selenoproteins, an adequate protein intake helps support this function.

If you're supplementing or relying on specific foods, consider whether you're supporting those nutrients in a broader context, too.

Soil Depletion and Selenium Content in Australia

Australia’s soils are known to be naturally low in selenium – particularly in the southern and eastern regions. This means produce grown in these areas may have lower levels, even if they would normally be a good source. For example, broccoli grown in selenium-rich soil may provide a decent amount, whereas the same broccoli from another farm may contribute very little.

Because of this, it’s a good idea to diversify the origins of your food when possible or choose animal products where the feed is fortified with selenium (common in ethical Australian livestock farming). Buying from farmers who can tell you about their soil quality and animal diets can make a meaningful difference.

What About Supplementing?

If you suspect your intake is low – perhaps due to autoimmune thyroid issues, absorption problems, or limited food variety – a low-dose selenium supplement may help. But proceed with caution. Supplements often provide 150–200 micrograms per dose, which can be excessive if you're already consuming selenium-rich foods.

Ideally, work with a health practitioner to test your selenium levels before supplementing long term. Hair mineral analysis and blood serum tests can both provide useful data.

Signs You May Be Getting Too Much

Although rare, selenium toxicity (known as selenosis) can happen – particularly from supplements or eating large quantities of Brazil nuts daily. Some symptoms to watch for include:

Brittle hair or nails
Digestive discomfort
Fatigue or irritability
Unusual breath odour (often described as “garlic-like”)

Again, balance is key. Aim to meet your needs through whole foods, monitor symptoms, and seek testing if you’re unsure.

How to Add More Selenium-Rich Foods to Your Paleo Meals

Here are a few simple, Paleo-friendly ideas to boost selenium naturally in your week:

Breakfast: Add two eggs with sautéed mushrooms and spinach in ghee or olive oil.
Lunch: A salad with grilled salmon, avocado, and a boiled egg. Top with a citrus olive oil dressing and a sprinkle of sesame seeds.
Dinner: Grass-fed lamb chops with roasted root vegetables and a side of steamed broccoli.
Snacks: One or two Brazil nuts, or a small portion of prawns with lemon and herbs.

Takeaway

While selenium deficiency isn’t especially common on a nutrient-dense Paleo diet, it’s still worth being aware of – especially if you’re dealing with thyroid issues or have limited variety in your meals. Focus on diverse, whole food sources, be mindful of soil quality and absorption, and only supplement if there’s a genuine need.

Iodine

4 Comments

So you’re following a “perfect” Paleo diet… surely you can’t be deficient in any vitamins or minerals that your body needs? Well, you might be surprised; have you thought about your iodine levels lately?

I've been looking into some of the popular supplements that people take, and minerals that some are careful to ensure they are not deficient in. I’ll be writing about a few of the popular ones, but iodine is one of the first minerals that regular seems to be spoken about.

What actually is iodine?

It’s a trace element that has quite a big impact on our health and is especially associated with our thyroid. While iodine deficiency is mainly linked with third world and developing nations, research shows that even those living in developed countries like Australia or the United Kingdom have been found to be deficient. It’s probably no surprise, given the SAD diet so many people in the developed World live on.

Iodine deficiency is not a good thing and can cause a number of health issues.

Conditions such as Goitre can be caused by iodine deficiency. The thyroid gland enlarges, as it lacks the necessary iodine in order to compensate for the imbalance. This produces a large and highly visible lump in the neck. Not pretty.

Cretinism occurs when a woman is iodine deficient during a pregnancy. This can result in the child being born with a lower IQ and abnormal neuro-development.

Another result of iodine deficiency is Hypothyroidism. Iodine is one of the major ingredients in the thyroid hormone, so where thyroid lacks enough, it will reduce the thyroids ability to makes the hormone. Symptoms of a thyroid lacking iodine include – elevated blood lipids, infertility, weight gain and the inability to lose weight, dry skin, hair loss and a lack of libido – just to name but a few.

So why do iodine deficiencies occur?

Especially on a Paleo diet, when you eat natural, real foods? Foods such as sea food and seaweed are rich in iodine – so not having many of these foods in your diet, makes it harder to get decent levels of iodine.

A common source of iodine is iodised salt – which of course on a Paleo diet, is often replaced with mineral and sea salts – naturally iodine free!

Some foods are rich in Goitrogen, such as broccoli. If eaten to excess, these foods may interfere with the iodine uptake needed by the thyroid gland. While this doesn’t lead to a whole body deficiency it does limit the thyroids ability to get the amount of iodine it needs.

Where can you get iodine from?

Seaweed is a great source, especially from kelp (or Kombu) and hijiki, just add a strip to your next pot of chili, soup or curry. Eat more seafood – crustaceans, fish, and shellfish – anything that lives in the ocean, provided it is high quality. While the iodine content of fish varies you can get the most from abalone, codfish and pollack. The way you cook also determines how much iodine will remain. If you boil fish it will lose most of its iodine content but if you fry it most of the iodine content will remain. Grilling retains more than boiling does, but a little less than frying.

Free range eggs are another great source – although the specific amount will depend on the laying hens diet – if there is iodine in the chicken’s diet it will show up in the yolk.

Finally supplements are a popular alternative to ensure you are getting sufficient levels of iodine in your paleo diet.

So how do you ensure you get enough Iodine?