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We require vitamin B12 for proper red blood cell formation, various neurological functions, DNA synthesis, and much more.
A primary consequence of insufficient B12 is vitamin deficiency anemia, also known as megaloblastic anemia or pernicious anemia.4 Vitamin deficiency anemia is different from the anemia caused by insufficient iron, but is no less serious.
The Paleo Diet improves gut health by eliminating foods that irritate the gut (grains, sugar, dairy, vegetable oils, alcohol, caffeine), while embracing foods that heal the gut (fermented vegetables, bone broth, fermentable fibers, and healthy fats). Put Paleo into action with The Paleo Diet Cookbook and eat your way to weight loss, increased energy, and lifelong health-while enjoying delicious meals. Forty years later, I now realize that my naïve food choice constituted part of a much larger, unwise global perspective on diet that had emerged since World War II. If we read just a little between the lines, you can see that one of the key points brought up is that our overall nutritional quality is most dependent upon the foods we don’t eat.24, 30 No amount of vitamins, minerals or supplements added to breakfast cereals will ever make them a healthful food. If you visit your local pharmacy or health food store and decide to buy a mixed B vitamin formula, or even a multivitamin, you are immediately met with a staggering number of choices. If we follow the evolutionary template, it will provide us guidance about all aspects of healthful human diet, including vitamin and nutritional supplements. In 1994 one of the first inklings that high doses of antioxidants may be harmful surfaced with the completion of the ATBC study, a randomized, placebo controlled experiment of 29,133 male smokers.2 The idea behind this experiment was to determine if beta carotene or vitamin E supplementation could reduce lung cancer incidence in this group of heavy smokers. A series of recent meta analyses (combined results from many studies) show that high vitamin E intake may be particularly dangerous.
Even the once acclaimed and vaunted vitamin C may have little therapeutic value for cancer or heart disease.
More from The Paleo DietNutrient Deficiencies and SupplementationCommonly Asked Questions with Dr. Walter Willet, perhaps the most published researcher on pubMed, a well as Bruce Ames have found in their research, including publications from the past 12 months, that vitamin and mineral supplementation is necessary. October 13, 2013 By Suz Leave a Comment Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins.
There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. 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.
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. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika.
Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. 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. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need. July 28, 2013 By Suz Leave a Comment Biotin – also known as Vitamin H – actually belongs to B-complex vitamins. There are a number of great natural sources of Biotin that you are encouraged to consume under the Paleo Diet – below are some of the best.
Mushrooms – Mushrooms are another good source for Biotin in your diet, so feel free to add them to your salads, soups and stews! Biotin is a stable vitamin, and exposure to heat, light and oxygen doesn’t lessen its content in foods. Vitamin B12 deficiency is a serious issue, especially for the elderly, partly because we produce lower levels of stomach acid when we age.
Vitamin deficiency anemia is characterized by immature or incompletely developed red blood cells, which crowd out healthy red blood cells. Symptoms of vitamin deficiency anemia include fatigue, muscle weakness, loss of appetite, diarrhea, and numbness or tingling of the hands and feet.

Because the Paleo Diet promotes a healthy gut while featuring many vitamin B12-rich foods, Paleo Diet adherents are likely to maintain healthy B12 levels. Loren Cordain’s The Real Paleo Diet Cookbook with 250 Paleo recipes prove following The Paleo Diet is as delicious and inspiring as it is healthy. Instead of focusing upon natural, healthy foods in my diet, I was suckered into focusing upon nutrients. Lichtenstein and Russell24 from Tufts University which appeared in the prestigious Journal of the American Medical Association, “The most promising data in the area of nutrition and positive health outcomes relate to dietary patterns, not nutrient supplements. Similarly, athletic drinks boasting of vitamins, amino acids and additives are nothing more than liquid candy.
For our hunter gatherer ancestors, micronutrients (vitamins, minerals, and phytochemicals) have always been consumed in a range of concentration that was available through diet only.
Prior to the Agricultural Revolution, it would have been difficult or nearly impossible for any forager to develop a vitamin or nutrient deficiency by falling on the left hand side of the curve. I realize that many of you may be taking high doses of B and antioxidant vitamins because you think they provide protection from cancer and heart disease.
The most commonly supplemented antioxidants are beta carotene, vitamin A, vitamin C, vitamin E and selenium.
In The Physicians’ Health Study, a randomized, placebo-controlled trial of vitamins E and C in 14,641 male doctors, the authors summarized, “. If you are an athlete a series of recent human and animal experiments suggest that mega doses of vitamin C may have detrimental effects upon your performance.12, 15, 33 Surprisingly, supplementation with vitamin C may decrease training efficiency, cancel beneficial effects of exercise on insulin sensitivity, and delay healing after exercise. In fact, the available evidence conclusively shows these compounds are harmful by causing nutritional imbalances within our bodies.4, 6 The Paleo Diet has never been about supplements, but rather about real, wholesome living foods. Bleys J, Miller ER 3rd, Pastor-Barriuso R, Appel LJ, Guallar E Vitamin-mineral supplementation and the progression of atherosclerosis: a meta-analysis of randomized controlled trials. Therefore, given the world and diets we now live with, supplements in moderation are a necessity for optimal health and wellness. Therefore, it 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. Whether you prefer to fry it up by itself, make pate, or add it to your minced meat, liver is a great addition to your diet. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. You ask the clerk, and she says go with the 100 mg version because you’re getting more vitamins for your buck, and we all know that B vitamins are water soluble; so what you don’t use will simply be excreted in your urine.
Further, processed foods were not on the menu, nor were vitamin supplements or fortified foods.
Paracelsus, one of the greatest Renaissance physicians of 16th century Europe is credited with this quote, “dose makes the poison.” And indeed, this ancient wisdom is now coming back to haunt us in the 21st century as we indiscriminately lace our food supply with artificially produced vitamins, minerals and supplements that we perceive to enhance our health and prevent disease. Further, the men taking vitamin E suffered more hemorrhagic stroke than those taking placebo pills.2 A similar randomized placebo controlled trial known as the CARET study had been on-going concurrently with the ATBC study. The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers.
Intakes of vitamins A, C and E and folate and multivitamins and lung cancer: a pooled analysis of 8 prospective studies. Respiratory outcomes in early childhood following antenatal vitamin C and E supplementation. Early-life supplementation of vitamins A and D, in water-soluble form or in peanut oil, and allergic diseases during childhood.
Selenium and vitamin E for prostate cancer: post-SELECT (Selenium and Vitamin E Cancer Prevention Trial) status.
Vitamins C and E for prevention of pre-eclampsia in women with type 1 diabetes (DAPIT): a randomised placebo-controlled trial. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. His research emphasis over the past 20 years has focused upon the evolutionary and anthropological basis for diet, health and well being in modern humans.
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. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Accordingly, our ancestral vitamin, mineral and nutrient intake would have always fallen within a narrow range – not too low and not too high. Below is a graph known as a “U” shaped curve that depicts how numerous isolated vitamin and mineral supplements affect health and well-being.9, 16 Notice that when nutrient intake is low it increases our risk for disease, but this really isn’t news to most of us. Except for fish oil and vitamin D, supplementation is a total waste of your time and money. Alternatively, supra normal doses of antioxidant vitamins upset other delicate aspects of cellular machinery which can actually turn antioxidants into pro-oxidants and ultimately increase free radical activity. Schurks and co-workers at Harvard Medical School concluded, “In this meta analysis, vitamin E increased the risk for haemorrhagic stroke by 22% .
Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance.
Dietary supplementation with different vitamin C doses: no effect on oxidative DNA damage in healthy people. 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.
So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet. Also, there is a protein present in raw egg whites – called avidin – that disrupts Biotin absorption, so if you’re concerned about your food’s Vitamin H content, you shouldn’t combine it with raw egg whites. Being young and naïve, my food choices were not that good to begin with, but I did manage to purchase a box of Total Cereal, thinking this was a sensible food to help me obtain 100% of my daily vitamins and minerals. Additionally, the relative levels of one B vitamin to another or any single nutrient to another1, 20, 21, 36, 38 would have also fallen within a range determined by the types of unprocessed plant and animal foods that were consumed.
What may surprise you is that excessive intake of many so called, “safe” vitamins and minerals have increasingly been shown to be harmful and actually cause illness. Our bodies use dietary antioxidants to disarm free radicals and thereby prevent damage to cells.
Cordain’s scientific publications have examined the nutritional characteristics of worldwide hunter-gatherer diets as well as the nutrient composition of wild plant and animal foods consumed by foraging humans.
This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.
Worry not, however, there are a number of great sources for Biotin that you can get from whole foods under the Paleo Diet, to support your health in a natural way. I can tell you right now that it would have been impossible for any hunter gatherer to ever obtain 10 times the DRI for any B vitamin, much less 100 times this value. Vitamin and mineral deficiencies became commonplace in early farmers as nutrient poor cereal grains replaced wild meats, fish, fruits and vegetables.
Just like tires, our body’s natural defense against disease as well as the rate it ages is dependent upon just the right amount of antioxidants from our diet – not too little, but also not too much.
We also manufacture antioxidants within our bodies which work together with dietary antioxidants to keep free radicals at bay. These data provide no support for the use of these supplements for the prevention of cancer in middle-aged and older men.”14 The situation for cardiovascular and vitamin C and other antioxidants appears to be the same as for cancer – they are a waste of your money as Dr. Use of vitamin, mineral, nonvitamin, and nonmineral supplements in the United States: the 1987, 1992, and 2000 National Health Interview Survey results. He is the world’s leading expert on Paleolithic diets and has lectured extensively on the Paleolithic nutrition worldwide. Similarly, the natural ratio of one B vitamin to the next or any nutrient to another would never have been exactly one to one as it is in most modern vitamin formulations.
His concluding remarks were as follows: “Our meta-analysis showed no evidence of a protective effect of antioxidant vitamin-mineral or B vitamin supplementation on the progression of atherosclerosis. Cordain is the author of six popular bestselling books including The Real Paleo Diet Cookbook, The Paleo Diet, The Paleo Answer, and The Paleo Diet Cookbook, summarizing his research findings.

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