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Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Vitamin B3 (Niacin) in the Paleo Diet

An expert at aiding your body to convert carbohydrates into energy, Vitamin B3 or Niacin plays an important role in the metabolic functions. Good digestive function, detoxification processes, and the creation of hormones – all of these have to say a word of thanks to Niacin as well.

But how do you know if you’re missing this important vitamin in your paleo diet? Niacin deficiency can be characterised by digestive problems, skin infections, lack of appetite, and generalised weakness or muscular weakness. In addition, you might be prone to Niacin deficiency if you’ve suffered from stress, physical trauma, long-term fever, and excessive consumption of alcohol.

It’s quite impressive how Vitamin B3 can benefit your body in adequate amounts. Just look at this list of medical conditions that it may help to prevent or treat – Alzheimer’s, depression, diabetes, gout, hallucinations, headaches, hyperactivity, hypothyroidism, insomnia, inflammatory bowel disease, menstrual pains, multiple sclerosis, osteoarthritis, rheumatoid arthritis, pellagra, smelling and taste disorders, vertigo. Let’s focus on Alzheimer’s for a moment – in a research from 2004 it was found that elderly subjects who consumed most Niacin in their food were 70% less likely to have Alzheimer’s than those who consumed the least. What an illustration for the power of food in achieving good health until old age. This is what makes the Paleo Diet so fantastic – it shows that delicious whole foods can be the best medicine for your body.

How much Vitamin B3 should you consume?

The recommended daily amount is 20mg, and there are no toxicity symptoms reported to be connected to Niacin consumption from whole foods. However, a tolerable upper limit from supplements is set at 35mg.

Vitamin B3 (Niacin) and the Paleo Diet – Deficiency, Supplementation, and Nutrition

Which foods can you get Niacin from?

Now, your body can produce some Vitamin B3 from an amino acid called tryptophan, but this is really inefficient. The Paleo Diet is a great source for adequate Niacin consumption, since it includes a variety of natural food sources. Here are some of the best!

  1. Liver – If you’re looking for a “comprehensive health supplement”, liver is one of the best, and Vitamin B3 is no exception here. A portion of 100g of lamb liver will provide you with 83% of your daily Niacin need, with other animal livers providing just slightly less than that.
  2. Chicken – Lean meats are a great source of Niacin, with chicken at the top of the list. A serving of 100g provides you with 68.6% of your daily need.
  3. Tuna – A protein-rich portion of tuna is another good source for Vitamin B3, as a 100g portion covers 15.7% of your daily intake need. Tuna salad, anyone?
  4. Turkey – Another lean meat, turkey provides 37% of your daily need of Vitamin B3 in a serving size of 100g. If you’re used to preparing a lot of chicken, try turkey on some of the nights instead for a slightly different micronutrient profile.
  5. Venison – Yes, Vitamin B3 seems to be all about lean meats… Venison provides you with 37.1% of your daily Niacin need in a 100g portion. Might be time to ring up that hunter you know!
  6. Halibut – This fish that makes for a lovely dinner along with some veggies provides 35.6% of your daily Niacin need in 100g.
  7. Shiitake mushrooms – These mushrooms that provide a rich taste for any dish cover 19.4% of your daily Niacin need in a 100g portion. That’s a good enough reason to search for some Asian recipes for your next dinner!
  8. Sweet potatoes – Not just a source of carbs to fuel your activity, sweet potatoes also provide some great nutrition. One cup of baked sweet potatoes will cover 8.5% of your daily need of Vitamin B3, so feel free to add them to your preferred piece of meat or fish.

What else should you know about Vitamin B3 consumption?

One of the most stable water-soluble vitamins, Niacin is only minimally influenced by air, light, and heat, and thus you shouldn’t be worried about losing the vitamin B3 content of the food you are cooking or storing.

So, what do you think? Are you planning a meaty (or fishy) Niacin-rich dinner already? Share your thoughts about this vitamin in the comments!

Niacin and Cardiovascular Health

Vitamin B3 plays a particularly noteworthy role in supporting cardiovascular health. Research has shown that niacin can help increase HDL (the “good” cholesterol) and lower LDL (the “bad” cholesterol), as well as triglycerides. This makes it especially important for those aiming to reduce their risk of heart disease through dietary changes.

While most clinical studies have used high doses of niacin supplements to achieve these effects, the emphasis in the Paleo world is on prevention through whole food nutrition. By regularly incorporating niacin-rich animal proteins and whole food fats, you support your heart naturally – without relying on pharmaceutical interventions.

In fact, some practitioners of ancestral health believe that Vitamin B3 was one of the unsung heroes of traditional diets that kept historical populations heart-healthy long before statins were invented.

Vitamin B3 and Detoxification Pathways

Niacin is also essential for the body’s natural detoxification pathways, particularly in the liver. It helps produce NAD (nicotinamide adenine dinucleotide), a critical coenzyme involved in phase I and phase II liver detoxification. These processes are how your body breaks down toxins, hormones, and waste products – all vital in maintaining homeostasis.

Supporting these pathways naturally, via niacin-rich foods, can help reduce the toxic burden on the liver and enhance your overall resilience. This is particularly relevant in the modern world where exposure to endocrine disruptors, pesticides, and pollutants is difficult to avoid.

If you’ve been feeling sluggish, foggy-headed, or just “off,” your detox pathways may be under strain – and ensuring adequate B3 intake could be part of the solution.

Niacin’s Role in Brain and Cognitive Function

Niacin’s role in neurological health is another area of growing interest. Alongside its involvement in energy production and circulation, niacin contributes to the repair of DNA and nerve cell signalling. Several studies suggest that insufficient niacin levels may contribute to cognitive decline, memory loss, and mood disorders like anxiety and depression.

While B vitamins often work synergistically, niacin is particularly beneficial in maintaining brain function and supporting neuroplasticity – the brain's ability to adapt and form new neural connections. This is a crucial function for everyone, especially as we age.

A nutrient-dense Paleo diet that includes organ meats, seafood, nuts, and root vegetables gives your brain the raw materials it needs to function optimally – without needing to rely on nootropics or synthetic supplements.

Signs You Might Be Getting Too Little Niacin

Beyond the classic signs of deficiency mentioned earlier (fatigue, digestive issues, skin inflammation), here are some other subtle symptoms that may point to a suboptimal intake of Vitamin B3:

  • Difficulty concentrating or persistent brain fog
  • Increased sensitivity to sunlight
  • Low mood or depressive symptoms
  • Dry or cracked skin, particularly on hands and lips
  • Tingling or burning sensation in the feet

If you’re eating a variety of whole Paleo foods, especially those from animal sources, it’s unlikely that you’ll be truly deficient. However, those who follow a low-meat or overly restricted Paleo approach, or are recovering from digestive issues, may want to monitor their intake more closely.

Can You Get Too Much Niacin?

As noted earlier, niacin from whole foods is safe – and no upper limit has been set for naturally occurring B3 in food. However, high-dose niacin supplements (especially the “flush” versions) can cause unpleasant side effects like skin flushing, dizziness, or nausea in some people.

If you’re considering niacin supplements for specific health reasons (such as cholesterol management), always consult a qualified practitioner. For most people, meeting needs through diet is not only safer but more sustainable.

Paleo Tips for Boosting Your B3 Naturally

Looking to boost your Vitamin B3 intake without supplements? Here are some simple Paleo-friendly strategies:

  • Rotate your meats: Don’t rely on just chicken or beef. Include turkey, lamb, venison, and wild-caught fish for variety and a broader micronutrient profile.
  • Embrace organ meats: Liver is a true superfood. If you’re not a fan of the flavour, try blending it into patties or making a smooth pâté.
  • Include mushrooms regularly: Shiitake and cremini mushrooms are great in stir-fries, stews, or oven-roasted with garlic and olive oil.
  • Serve B3 with healthy fats: Fat-soluble vitamins and fat-rich meals enhance the bioavailability of many nutrients, including those in B-vitamin–dense meats.

In Summary

Vitamin B3 (Niacin) may not get as much attention as Vitamin D or Magnesium in the mainstream nutrition world, but it’s absolutely essential for maintaining energy, hormone production, detoxification, mental clarity, and long-term health. Fortunately, following a varied Paleo diet that includes lean proteins, organ meats, seafood, and colourful vegetables makes it easy to get enough – naturally.

So next time you’re planning your weekly meals, why not make it a goal to include one or two high-niacin dishes? Your metabolism, mind, and mitochondria will thank you.

🥩 Have you noticed a difference in your energy or mood when eating more organ meats or high-B3 foods? Share your story in the comments – I’d love to hear how real food is supporting your real health journey.

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!

Dr Terry Wahls Paleo Diet Multiple Sclerosis-min

Paleo & Multiple Sclerosis

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I've been reading a lot about Dr Terry Wahls recently. Dr Wahls was diagnosed with Multiple Sclerosis in 2000 and immediately went on a quest to learn as much as she could about the chronic neurodegenerative disease – and how she could delay what seemed to be the inevitable decline to the illness.

After extensive research and experimentation she started eating essentially a Paleo diet, ensuring this included nine cups of non-starchy vegetables and berries each day. This diet ensures 45 nutrients, that appear to be essential to the brain, are consumed in sufficient quantities. Of course, a standard western diet is woefully deficient in these nutrients.  Over time she reversed her MS; an amazing achievement.

multiple sclerosis dr terry wahls sydney

It doesn't seem to be any great surprise that a diet of natural, real food can transform many diseases. But I was surprised to see MS Australia fundraising earlier this week – by selling cupcakes! I'm sure they sell well and I realise the people they are selling them to don’t have Multiple Sclerosis. But you wouldn't see a lung cancer charity fund raising by selling lighters. It surprises me to see so many charities fund raising by selling products that clearly don’t help with the condition.

Can Diet Influence Chronic Disease Outcomes?

Dr Terry Wahls' recovery story has sparked a much-needed conversation about the power of food as medicine. While her journey with Multiple Sclerosis (MS) is remarkable, it also raises broader questions. How many other chronic conditions, currently managed with medication alone, might improve — or even reverse — with dietary intervention?

More and more, we’re seeing examples where real, nutrient-dense food is a missing piece in the chronic illness puzzle. Autoimmune conditions, in particular, seem to respond positively to dietary changes, often because food has a direct influence on inflammation, gut health, and cellular function — all key players in immune system regulation.

The Wahls Protocol: A Closer Look

The Wahls Protocol, as it has come to be known, is a modified Paleo diet structured around delivering optimal levels of key nutrients to the brain and mitochondria. It’s built around three main goals: reducing inflammation, restoring cellular energy, and rebuilding resilience. The cornerstones of the protocol include:

  • 9 cups of vegetables and berries per day — broken down into leafy greens, deeply coloured vegetables, and sulphur-rich vegetables like broccoli and onions
  • Grass-fed meat, wild fish, and organ meats — to supply omega-3s, B vitamins, iron, and coenzyme Q10
  • Fermented foods and bone broth — for gut health and immune support
  • Exclusion of gluten, dairy, legumes, and refined sugar

This protocol goes beyond food. It includes targeted supplementation, stress reduction, functional movement, and electrical stimulation of muscles — all designed to support the body's innate healing systems.

Why the Paleo Approach Works for Autoimmunity

Autoimmune diseases like MS, rheumatoid arthritis, and lupus often stem from or are exacerbated by chronic inflammation and gut permeability (sometimes referred to as “leaky gut”). The Paleo diet, by cutting out processed foods, gluten, and gut irritants, creates an environment where the gut can heal and inflammation can subside.

Additionally, by reintroducing nourishing, whole foods — including a high intake of vegetables, quality proteins, and healthy fats — the Paleo diet naturally supports hormone balance, mitochondrial function, and immune modulation. For many, it represents a sustainable way to take control of their health without relying exclusively on pharmaceuticals.

The Gap Between Research and Practice

Despite mounting anecdotal evidence and case studies, mainstream healthcare systems remain cautious about recommending dietary changes like the Wahls Protocol. One reason is the challenge of conducting large-scale, double-blind, placebo-controlled nutrition studies. Another is the powerful influence of pharmaceutical and food industries, which dominate both research funding and public health messaging.

Until more clinical trials are published — and there are some in the works — patients are often left to research and experiment on their own, or find support in functional medicine and integrative health circles.

Diet vs Donations: A Conflict of Messaging?

Many people were understandably shocked to see a charity linked to Multiple Sclerosis fundraising through cupcake sales. While well-intentioned, this approach sends a confusing message. How can we raise money for conditions so intimately linked with inflammation and immune dysfunction by selling inflammatory, sugar-laden treats?

It highlights the disconnect between conventional disease messaging and emerging evidence around lifestyle and diet. Imagine if fundraising efforts instead promoted nutrient-dense meal kits, free dietary education sessions, or online programs to help people implement real food changes. That would not only raise money — it would also raise awareness and improve outcomes.

From Surviving to Thriving: The Lifestyle Approach

One of the most compelling aspects of Dr Wahls’ story is not just that she managed her MS — but that she rebuilt her life. From lying in a tilt-recline wheelchair to riding her bike around the block again, her transformation is a testament to the body’s resilience when given the right inputs.

And it’s not just MS. There are countless stories of people reducing medication or achieving remission from conditions like Hashimoto’s, psoriasis, Crohn’s disease, and even type 2 diabetes after adopting a real-food lifestyle. Of course, every case is different, and dietary change isn’t a guarantee — but for many, it’s a powerful foundation to build upon.

Why Aren’t More Doctors Talking About This?

Medical education still devotes surprisingly little time to nutrition. While doctors are highly trained in diagnostics and pharmacology, they often lack the tools to help patients implement lasting lifestyle changes. This creates a gap where chronic disease is managed but not necessarily improved.

The good news is that more health professionals are embracing integrative approaches. Functional medicine doctors, holistic nutritionists, and health coaches are helping bridge that gap, working alongside traditional care to support whole-body healing. As awareness spreads, we’re likely to see more collaboration between disciplines and more personalised, food-first approaches to chronic conditions.

Is the Wahls Protocol Right for You?

If you or someone you love is dealing with an autoimmune condition, the Wahls Protocol may be worth exploring. It’s important to approach dietary changes mindfully — especially if medications are involved. Starting with basic Paleo principles can be a manageable first step, gradually increasing vegetable intake and reducing processed foods.

Keep in mind that this isn’t about perfection. Even incremental changes — like replacing sugary snacks with nourishing fats, or adding a daily cup of leafy greens — can make a meaningful difference over time. And if you notice improvements, that’s often motivation enough to keep going.

Final Thoughts: Food Is More Than Fuel

Dr Terry Wahls' journey reminds us that food is not just calories — it’s information. Every bite communicates with our cells, genes, and immune system. When we choose real, nutrient-dense food, we send the message that healing is possible.

Whether you’re facing a chronic condition or simply striving for vibrant health, the takeaway is the same: never underestimate the power of what you put on your plate. The path to wellness may not be easy, but with the right foundation, it is absolutely possible.

 

What do you think about Dr Terry Wahls protocol and her recovery?