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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…

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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.

Can You Get Enough Calcium On A Paleo Diet?

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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!

Selenium Paleo Diet Vitamin Mineral Deficiency Primal Diet-min

Selenium & Deficiency On A Paleo Diet?

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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.

Where Do You Get Your Paleo Supplies From?

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Whilst the main elements of a Paleo diet are fresh, local and seasonal – such as meat and vegetables, there are a few important ingredients and supplies that aren’t so easy to find. I used to get these items from health food shops, but I found they could be really expensive, there wasn't much choice – and they were heavy to carry home!

I now do the non-fresh part of my Paleo shopping almost all online. My favourite supplier is iherb, as I've found them to be the cheapest, they have a large range – and they deliver Worldwide (even to Australia!) quickly and cheaply.

Iherb have just reduced their delivery charge to Australia – it’s now only $10 on orders over $60. They also offer $10 off your first order over $40 – or $5 discount on smaller orders. Definitely the cheapest way to stock up on Coconut Oil and fill your Paleo pantry!

These are the items on my non-fresh Paleo shopping list

Coconut Oil

No Paleo kitchen is complete without Coconut Oil! I go straight for the largest containers as it doesn't last long. I really like this huge container of Nutiva Extra Virgin Coconut Oil. I also have a smaller jar of Artisana Organic Extra Virgin Raw Coconut Oil in my pantry.

Coconut Aminos

I love Coconut Aminos and use it regularly, exactly as you might use Soy Sauce, for instance in sauces and to marinade meat.

Coconut Butter/ Manna

I first read about these products on US websites; but couldn't find them in Australian stores.

Paleo Baking

I've just got a new Paleo recipe book “Paleo Indulgences”, with lots of recipes for occasional treats and special occasions. Quite a few of the ingredients I didn't have, so I have just ordered from iherb.

Coconut Crystals

I've just ordered these Coconut Crystals as a few of the recipes call for them.

Coconut Nectar

Similarly a few recipes call for Coconut Nectar, so I'm eagerly awaiting delivery of these too

Arrowroot Starch

Coconut Flour

Almond Flour

Shredded Coconut

Coconut Flakes

Flax Meal

Hazelnut Flour

Sunflower Seed Butter

Almond Butter

Yeast

Salt

I tend alternate between Celtic sea salt and pink Himalayan sea salt.

Herbs and Spices

I also have to stock up on the herbs and spices that I use regularly in my cooking. I generally use a lot of turmeric, Parsley, Ginger, Nutmeg, garlic powder, curry powder, oregano, cumin, basil and cinnamon

Kelp Noodles

A recent addition to my cooking is kelp noodles as a great pasta alternative.

Supplements

Depending on time of the year and nutrition, there are a few supplements I sometimes take.

Vitamin D

Many of the Vitamin D3 capsules sold are in very small doses – instead of taking several, I prefer to take one capsule at a higher IU

Omega 3

Treats

After reading on so many American Paleo sites about Larabars, I've also tried some from iherb, for an occasional treat!

Toiletries

Other than food, I also order paraben-free shampoo online as many of the brands I find in shops locally have lots of undesirable ingredients.

Which non-fresh Paleo supplies do you regularly buy? Where do you source your Paleo supplies from? Are there any items you have trouble finding locally?

Stocking a Paleo Pantry in Australia: What to Buy & Where

If you're following a Paleo diet in Australia, you already know that sourcing fresh meat, seafood, and vegetables locally is relatively easy. But what about those harder-to-find Paleo pantry staples like arrowroot starch, coconut aminos, or almond flour? Finding affordable, high-quality options can be a challenge—especially when you're looking for organic, gluten-free, and additive-free products.

Buying Paleo Supplies Online vs In-Store

Local health food stores can be a great resource, but they're often limited in stock, pricey, or inconvenient. That’s why many Aussie Paleo enthusiasts turn to online suppliers for non-perishable items. Online stores often offer:

Greater variety, including international products not commonly found in Australia
Lower prices, especially when buying in bulk
Home delivery, which is a game-changer when you're ordering heavy items like coconut oil or flours

Best Paleo Online Stores for Aussies

iHerb – Offers a massive range of Paleo pantry items, personal care products, and supplements. Shipping to Australia is fast and affordable, and you’ll often find generous first-time buyer discounts.
Amazon Australia – More local sellers are joining the platform, which can be great for Paleo snacks, collagen, and natural toiletries.
Nourished Life – An Australian store that focuses on natural and toxin-free products, especially great for Paleo-friendly skincare and household items.
The Wholefood Collective – Aussie-based and focused on real food, organic, and bulk options.
Changing Habits – Another Australian supplier specialising in Paleo and wholefood lifestyle products.

Must-Have Paleo Pantry Staples

Here’s a quick list of Paleo essentials to keep stocked up—perfect for cooking, baking, and staying prepared:

Coconut oil – Look for organic, cold-pressed virgin varieties.
Coconut aminos – A soy sauce alternative that’s both gluten-free and Paleo-friendly.
Arrowroot starch & tapioca flour – Useful for thickening sauces and grain-free baking.
Almond, coconut, and hazelnut flours – Ideal for baking and creating gluten-free coatings.
Flax and chia seeds – For egg-free baking or boosting omega-3s.
Shredded coconut and flakes – Great for grain-free granola and treats.
Natural sweeteners – Such as coconut nectar, raw honey, or maple syrup (used sparingly).
Nutritional yeast & unrefined salt – For flavour and essential minerals.
Kelp noodles & cauliflower rice – Easy grain alternatives for quick meals.
Herbs and spices – Go for organic if possible. Staples include turmeric, cinnamon, cumin, paprika, ginger, garlic powder, and oregano.
Nut butters – Like almond or sunflower seed butter (check ingredients—should be 100% nuts).
Lacto-free or Paleo-approved supplements – Such as vitamin D3, magnesium, collagen, or omega-3s.

Pro Tips for Saving Money

Buy in bulk – Especially for pantry items that you use regularly (like flours or oils).
Check expiry dates – Bulk buys are only worthwhile if you’ll use them before they expire.
Split orders with a friend – You can both save on shipping and try more products.
Use loyalty or referral codes – Sites like iHerb often offer substantial discounts on your first few orders.

Final Thoughts

Creating a Paleo lifestyle that works for you in Australia means having a reliable supply of quality staples. With the convenience of online ordering and an ever-expanding list of local suppliers, it’s never been easier to keep your pantry stocked with everything you need—from coconut oil to collagen.

Paleo Cold & Flu Remedies

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Since I've been following a Paleo diet, I thought catching Cold & Flu were a thing of the past. But, sadly no; I've just got over my first cold in over two years. I recovered far quicker and felt nothing like as bad as I had in my pre-paleo days, but it was frustrating to feel ill all the same.

The winter before I went Paleo, I seemed to catch every virus going around. I permanently had a cold or the flu – and felt terrible. So perhaps I shouldn't complain about feeling a bit run down for a few days, once every two or three years.

Doesn't Paleo prevent you from getting Cold & Flu?

I think Paleo plays a crucial role in building up a good immune system; but sometimes this isn't enough. After a few hectic weeks at work, insufficient sleep, the arrival of Winter (seriously reducing my daily sunshine/ Vitamin D exposure), I suspect my immune system didn't put up the usual fight when confronted with a cold virus. A trip to an extremely cold Canberra was the final battle that my immune system lost.

Paleo Cold Remedies?

I'm really against over the counter medicines, so at the first hint of a sore throat, I immediately researched natural cold cures and remedies.

The most important things are the simplest; lots of sleep and good hydration. I also made a big pot of chicken soup which is not only very nutritious, but it is also warming and soothing for a sore throat.

Vitamin D levels are crucial; I'm usually very sporadic in taking it, so I've been making sure I take Vitamin D3 capsules every day. I don’t usually supplement with Vitamin C, but almost everything I researched on remedies mentioned it, so I started taking it too.

I don’t usually have sweeteners, but I found hot lemon water with raw honey very soothing. I read a lot of people add in cayenne pepper and ginger, but that was a step to far for me. As was raw garlic or gargling with Apple Cider Vinegar.

They say prevention is better than cure…

I've definitely learnt my lesson. I'm going to be far more careful to keep my Vitamin D levels up, especially in Winter (I must book another test to check what my levels are). I'm not going to compromise on sleep – and Canberra, sorry – but I don’t think I’ll be visiting again until Spring.

Have you noticed a decrease (or hopefully absence) in Cold & Flu since you changed your diet? If you've got any Cold & Flu remedies or cures, please pass them on in the comments below, you might just help someone somewhere feel a lot better!

Natural Cold Remedies That Fit the Paleo Lifestyle

When you're following a Paleo diet, you're already reducing the processed foods, grains, and sugars that weaken your immune system. But colds and flus can still sneak in — especially during winter in Australia, when sunshine (and therefore Vitamin D) is harder to come by.

The great news is that Paleo principles make it easier to bounce back. Prioritising whole foods, bone broth, quality sleep, and natural supplements can shorten the duration and intensity of your symptoms. Staying hydrated, avoiding refined sugar, and supporting your immune system with foods like garlic, ginger, and citrus can make a huge difference.

Instead of reaching for over-the-counter medications, many in the Paleo community turn to real food and ancient remedies to heal and recover naturally. From turmeric teas to homemade Paleo chicken soup, there are plenty of nourishing ways to get back on your feet.

If you’ve discovered your own Paleo-friendly ways to fight off a cold, share them in the comments — others in the community will appreciate the tips!

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