How to Make a Whole Food Multivitamin Stack

Aug 15, 2023

As you are on your health journey, you may find yourself wanting to experiment with all whole food supplements to compliment your diet and meet your daily requirements.

Multivitamins are convenient, cheaper, and do not require much thinking outside of understanding how to choose a high-quality formulation with the correct dosages. It’s very much a “set it and forget it” mindset.

Perhaps you are wanting to go deeper with nutrition, and include all of the unknown co-factors, phytonutrients, and compounds we still don’t full understand yet that are only found in food. If this is you, I will present a convincing argument that traditional indigenous diets, The Blue Zones, and the epigenetic anti-aging diet outlines everything you need to create a whole foods supplement stack to outperform a multivitamin.

How Are Multivitamins Made?

You will find the following processes that are used to make a multivitamin: whole food, naturally derived and modified, synthesized from yeast or fermentation. Typically there isn’t a multivitamin that doesn’t contain some synthesized or “scientifically formulated” nutrients since they cannot be reached to high enough levels from food to hit the target amounts.

The majority of “whole food multivitamins” actually use a nutrient-rich broth, added synthetic vitamins and the yeast saccharomyces to metabolize and convert them, then use small amounts of fruit or vegetable blends as filler. The difference is if those forms are in the biologically available and active form. This is where the claims can fall in a gray area.

There are certain synthetics like vitamin E and beta-carotene that have performed poorly and at a detriment in studies, whereas L-ascorbic acid has performed very well.

Magnesium citrate, malate and glycinate show superior absorption and results versus oxide or carbonate forms.

Folic acid has been connected to an increased risk of breast cancer and autism, with methylfolate being the preferred form (very important during pregnancy and for subsequent generations).

The Problems with Multivitamins

If the supplement company you are using does not do strict safety/purity tests, you should be skeptical. This is why I created PhytoVest Certified.

If you are taking a multivitamin, you drink shakes that have added vitamins and minerals, and other supplements that contain multiple vitamins and minerals, you could be tripling up on zinc, manganese, selenium, calcium and copper. Add that to your diet and synthetic fat-soluble vitamins, and it could spell toxicity.

For those who have read my other articles, you know that I have alway been against very high-dosed formulations, especially with B-vitamins, vitamin E, manganese, selenium, vitamin D,  and imbalanced zinc/copper and calcium/magnesium/K2 rations.

In a study looking to reduce biological aging with a specific methyl-donor diet, high-dose multivitamins, and B-vitamins were prohibited. Why? “Extra dietary supplementation of methyl donor nutrients were specifically avoided because of a growing body of epidemiological evidence indicating potential long term risks” in regards to cancer.

Indigenous Cultures, Blue Zone Cultures, and The Epigenetic Diet

You could build a convincing case that a well-crafted whole foods approach would outperform a multivitamin on many metrics. I present exhibit A, B and C.

Exhibit A: Vitamin/Mineral Ratios Based on Indigenous Diets

In the book Nutrition and Physical Degeneration, Dr. Weston A. Price gathered some very interesting data on nutritional profiles from very healthy, indigenous cultures from around the world.

Dr. Price was particularly interested in A, D, calcium, phosphorus, iron, magnesium, copper and iodine. Finding this data gave me some incredible insight into understanding possible optimal ratios. Each one listed is the amount multiplied by the western diet.

Dr. Price also talked about the “x-factor” that was later discovered to be K2. The ratio of vitamin A, D and K2 provided a the golden ratio for exceptional health.

1. Native Eskimos: 5.4x calcium, 1.5x iron, 7.9x magnesium, 1.8x copper, 49x iodine, 10x vitamin A, 10x vitamin D

2. Indians of Northern Canada: 5.8x calcium, 5.8x phosphorus, 2.7x iron, 4.3x magnesium, 1.5x copper, 8.8x iodine,10x vitamin A, 10x vitamin D

3. High Mountain Swiss: 3.7x Calcium, 2.2x phosphorus, 2.5x magnesium, 3.1x iron, 10x vitamin A, 10x vitamin D

4. Gaelics in the Outer Hebrides: 2.1x calcium, 2.3x phosphorus, 1.3x magnesium, 1x iron, 10x vitamin A, 10x vitamin D

5. Aborigines of Australia: 4.6x calcium, 6.2x phosphorus, 17x magnesium, 50.6x iron, 10x vitamin A, 10x vitamin D

6. New Zealand Maori: 6.2x calcium, 6.9 phosphorus, 23.4x magnesium, 58.3x iron, 10x vitamin A, 10x vitamin D

7. Polynesians: 5.6x calcium, 7.2x phosphorus, 28.5x magnesium, 22.4x iron, 10x vitamin A, 10x vitamin D

8. Coastal Indians of Peru: 6.6x calcium, 5.5x phosphorus, 13.6x magnesium, 5.1x for iron, 10x vitamin A, 10x vitamin D

9. Indians of the Andean Mountains of Peru: 5x calcium, 5.5x phosphorus, 13.3x magnesium, 29.3x iron, 10x vitamin A, 10x vitamin D

10. Cattle Tribes of Africa: 7.5x calcium, 8.2x phosphorus, 19.1x magnesium, 16.6x iron, 10x vitamin A, 10x vitamin D

11. Agricultural Tribes of Central Africa: 3.5x calcium, 4.1x phosphorus, 5.4x magnesium, 16.6x iron, vitamin A 10x, 10x vitamin D

All of the above primitive diets also provided a large increase in water-soluble vitamins (B-complex, vitamin C) over the number provided in the displacing modern diets.” – Dr. Price

Exhibit B: The Blue Zones

The Blue Zones outline the lifestyle and dietary habits of the world’s longest-lived people in Sardinia, Italy; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; and Ikaria, Greece.

Similar to Nutritional and Physical Degeneration, the was a similar pattern despite geographical location with the diet, exercise, community, family, purpose, and spirituality.

Here are diet samples from three of the cultures:

1. Sardinia, Italy: The major traditional staples have been sardines (of course), fish roe, goat milk (high in selenium), pecorino sheep cheese, sourdough bread (made with a sourdough starter), tomatoes, fennel, almonds, olive oil, milk thistle tea and red wine. Cannonau wine has up to three times the level of flavonoids as other wines.

2. Okinawa, Japan: The major staples have traditionally been pork, fish, rice, shiitake mushrooms, ginger, turmeric and antioxidant-rich teas like mugwort. Turmeric contains several compounds linked to anti-aging properties, including the ability to mimic caloric restriction in the body.

The Okinawans prepare pork by a lower simmer for days, creating a final dish high in collagen. You will find that careful preparation of pork is found in many cultures, including long marinades, curing, and long stews.

3. Ikaria, Greece: The major staples are fish, goat milk, olive oil, wine, lots of fruits and vegetables. Researchers have found numerous varieties of antioxidant-rich teas used in Ikaria including wild rosemary, sage, and oregano.

Ikarians also periodically fast, which has been shown to increase DNA repair, lower oxidative stress and potentially increase lifespan.

Exhibit C: The Epigenetic Anti-Aging Diet

A study published in April of 2021 set out to prove that epigenetic interventions – including diet, sleep, exercise, and breathing exercises – could reduce the DNA methylation clock (DNAmAge) that has been found to predict all-cause mortality and multiple morbidities better than chronological age.

After eight weeks, the diet and lifestyle treatment were associated with a 3.23-year decrease in DNAmAge compared to controls, as well as an increase in folate levels and a reduction in triglycerides. 

Compared to a previous study looking at the anti-aging effect of following a Mediterranean diet over a year in women, this study produced more than twice the decrease in aging in eight weeks.

The diet used was plant-centered with limited nutrient-dense animal proteins including liver and eggs. A focus was on the cofactors in methylation pathways including folate and betaine. 

It also emphasized cofactors and modulators including alpha ketoglutarate, vitamin C, vitamin A, curcumin, epigallocatechin gallate (EGCG), rosmarinic acid, quercetin, and luteolin.  

Here was the diet:

Animal foods: Three ounces of liver 3 times a week (a high source of folate and choline), 5-10 eggs per week, and 6 oz. animal protein per day (grass-fed, organic, and hormone or antibiotic-free)

Vegetables: 2 cups dark leafy greens with a focus on kale, Swiss chard, collards, spinach, dandelion, and mustard greens, 2 cups cruciferous vegetables, 3 cups colorful vegetables (no potatoes or corn), and 1-2 medium beets daily.

Fruit: 2 servings low glycemic fruit daily.

Nuts, Seeds, and Oils: 4 tbsp pumpkin seeds, 4 tbsp sunflower seeds, and coconut, olive, flaxseed, or pumpkin seed oil only.

Methylation Adaptogens: 1 serving methylation adaptogens (½ cup berries, ½ tsp rosemary, ½ tsp turmeric, 2 cloves garlic, 2 cups green tea, or 3 cups oolong tea) daily. 

Avoid: Sugar, dairy, grains, legumes/beans, plastic food containers 

Fasting: No eating between 7pm to 7am.

Closing Statement

Indigenous Diets 

The research here found that calcium levels remain fairly constant but higher than our intake, while the magnesium levels can fluctuate dramatically higher or slightly below calcium. But in not one example do you see a 2:1 ratio of calcium to magnesium as the majority of calcium/magnesium supplements often provide, and magnesium in multivitamins is barely present.

Iodine samples were only recorded for a few cultures, however, a major increase was seen in each. Iron intake can also go up incredibly high in Australia and New Zealand. While exact amounts were not recorded, B-vitamins and vitamin C were in much higher amounts according to Dr. Price.

The most famous observation was that vitamin A and D remain constant in being ten times higher than the western diet in every single culture. But what else is true? Zero sugar, zero high fructose corn syrup, zero refined vegetable oils (soy, corn, canola, safflower, sunflower), zero refined white flour carbohydrates, low stress and zero medications.

The Blue Zones 

The Blue Zones represent local diets that emphasize more phytonutrients from wine, fruits, vegetables, herbs, and spices, which heavily influenced me to create the PhytoVest software. These locations also have rich soils and many ideal growing conditions that concentrated more minerals and plant compounds.

While not as strict as epigenetic diet, the results of these cultures speak for themselves. You can eat dairy, grains and drink alcohol, and it’s not going to stop you from living a long life. 

It’s important to understand that the diet is just one pillar to the success of aging in all these cultures. What is even more powerful for aging is the effect of community in each one. 

The Epigenetic Anti-Aging Diet

In this study, you see a combination of vitamin levels in indigenous cultures and the plant compounds in The Blue Zones. Combining higher levels of vitamin A, D, iron, B-vitamins, vitamin C, and a wide diversity of phytonutrients, replicated the results in indigenous cultures and The Blue Zones for the anti-aging effects.

The Whole Foods Supplement Stack

What we are trying to accomplish here is not to try and hit every single micronutrient perfectly in accordance with the RDI like a multivitamin. The well diversified diet below in combination with this supplement stack will provide it. We want to hit the major micronutrients at the optimal amounts that were found in exhibit A, B and C. 

  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Folate
  • B6
  • B12
  • Iron
  • Choline
  • Betaine
  • Iodine
  • High diversity of phytonutrients

1. Liver, Heart, and Kidney Organ Meat Complex (15% off with this link)

If eating organ meats 2-3x a week is too much for you, consider taking cold-processed organ meat powder of liver, heart and kidney.

This will provide low levels of iron, folate, riboflavin, niacin, B1, B5, B6, choline, zinc, and copper, but about 1500mcg RAE of vitamin A, and approximately 8mcg of vitamin B12.

2. PaleoValley Supergreens (15% off with this link)

If getting 5-7 cups of vegetables is not possible for you due to time constraints, this is a convenient way to get a high diversity of phytonutrients. This greens powder includes 23 superfoods of cold-processed vegetables, fruits, spices and herbs. For more greens options and why I don’t recommend cereal grasses, read more here

For women, some incredible research found that women with the BRCA-1 and BRCA-2 mutations who consumed up to 27 different fruits and vegetables a week saw their breast cancer risk diminish by 73 percent.

3. Rosita Cod Liver Oil

This is a superior form of cod liver oil that will provide 1100mcg of vitamin A, 9mcg of vitamin D, 605mg of DHA and 443mg of EPA.

4. Essential Vitamin C (15% off with this link)

This is a whole-food vitamin C with 500mg per serving. The estimated amount of vitamin C per day in the paleolithic period was 400-500mg, with 500mg and over in research showing the most benefit. 

While research has not shown that there is any difference in the synthesized vitamin C molecule and whole food vitamin C, the phytonutrient benefits of acerola, amla and camu camu do increase the beneficial effects. 

You could easily open the capsules of the organ meats and vitamin C, blend it with the supergreens, and take your teaspoon of cod liver oil. That’s it, you’re all set.

Exceptions: Magnesium and Iodine

One of the trickiest outliers for minerals without a sufficient intake of seafood or mineral-rich soils would be magnesium and iodine. This is where you can either take an exception and choose a magnesium supplement from this list and iodine drops, because suboptimal levels of both are widespread for people even eating perfect diets. 

The Dietary Guidelines and Tips

The first thing you need to remember when grocery shopping, is you always want to choose local and seasonal fruits and vegetables. These contain higher vitamin levels, while mineral content will vary depending on the region. The more miles it has traveled to you, the less nutritious it may be and the worse it is for the carbon footprint.

Second, vine-ripened outdoors is better than in greenhouses, so choose foods in season to make sure they are grown outside.

“Know your soil, know your food.” If minerals are low in the soil, it is low in your food. Here is a map of magnesium and selenium, two common nutrients that vary widely in the US soil. According to the following 1984 paraphrased US government soil concentration document:

Eastern United States: Lower concentrations of some elements (notably, aluminum, barium, calcium, magnesium, potassium, sodium, and strontium)
Western United States: Greater abundance of heavy metals in the same materials.
Atlantic Coastal Plain: Low concentrations of many elements in soils.
Pacific Northwest: Generally have high concentrations of aluminum, cobalt, iron, scandium, and vanadium, but are low in boron.
Rocky Mountain: Region have high concentrations of copper, lead, and zinc.
Gulf Coast and Atlantic coast sites of Connecticut, Massachusetts, and Main: High mercury concentrations
Florida: Most striking geochemical patterns by having soils that are low in the concentrations of most elements considered in this study.

Using this chart, an understanding of local food and what is in the soil, and the relative ratios of healthy cultures, you can solve most of the vitamin/mineral riddle.

THE HEALTH BEAT MULTIVITAMIN WITH FOOD STANDARD MULTIVITAMIN 
Vitamin A: Liver, shellfish, marrow bones, egg yolks, grass-fed butter, cod liver oil, wild salmon oil, fish eggs Vitamin A often beta carotene (not true vitamin A) and vitamin A acetate. The conversion rate of beta-carotene to vitamin A may be very poor based on the BCOM1 gene. Retinol is the active form of vitamin A.
Vitamin C (freshly picked): Persimmons, black currants, citrus, all berries, peppers, spinach, collards, broccoli, poplar buds, (many indigenous cultures got their vitamin C from animal sources including adrenal glands and the inner layer of skin from the norwhal whale) Vitamin C: 60mg is the standard and way too low. It should be 100% L-ascorbate.
Vitamin D: Sun, pastured lard (400 IU per 1 Tbsp.), cod liver oil or wild salmon oil (450IU per 1 Tsp.), marrow bones, wild herring, wild sardines, wild salmon, liver, shellfish, fish eggs, pastured egg yolks, Swiss, cheddar, brie, and munster Sometimes as D2. If it has D3, it is often too low. Requires A, K2, and the minerals in the right ratios. Vitamin D may have 8-12 distinct factors.
Vitamin E (tocopherols and tocotrienols): Egg yolks (especially from fertile eggs) grass-fed butter, coconut oil, coconut meat, cocoa butter,  barley, nuts, sunflower seeds, avocado, broccoli, spinach, olive oil, grass-fed beef or lamb Vitamin E often as dl-alpha-tocopherol (synthetic). Should be d-alpha-tocopherol and mixed tocopherols/tocotrienols
Vitamin K1: Kale, spinach, collards, beet greens, swiss chard, dandelion greens, cabbage, broccoli, Brussels sprouts, cauliflower, watercress, arugula, alfalfa leaf Vitamin K as phytoandione
Vitamin K2: Bone marrow, pastured egg yolks, animal testicles (don’t see this one catching on) salivary gland, pancreas (sweet breads), gouda, brie, muenster, Jarlsburg, swiss, liver 1x a week and pastured butter Vitamin K2 is not included in most multivitamins and is very important for preventing calcification, bone loss, and certain cancers
B1 Thiamin: Heart, poultry, pork. beef, fish, sourdough bread B1: Thiamin HCL
B2 Riboflavin: Liver, meat, fish, dairy, pastured eggs, mushrooms, watercress, spinach, wild dandelion greens, wild nettles, wild chickweed, wild lambs quarters, sourdough bread. Poor T3/T4 thyroid status affects riboflavin. Support T3 and T4 with specific nutrients like magnesium, zinc and selenium. B2:  Should be Riboflavin 5′-Phosphate
B3 Niacin: Liver, fish, chicken, turkey, pork, sourdough bread B3: Niacinamide
B5 Pantothenic Acid: Liver, muscle meats, egg yolks, wild fish, avocados, yogurt, shiitake mushrooms, cauliflower, broccoli, sweet potato, sourdough bread B5: Calcium Pantothenate
B6 Pyridoxine: (animal foods are much better absorbed) Tuna (raw is higher, depleted in canned), liver (raw is higher), turkey and chicken giblets, wild salmon, cod, halibut, pork chops, beef steak, elk, buffalo, dulse, unfiltered beer, bananas, pistachios, avocados, spinach, potatoes, egg yolks, broccoli, cauliflower B6 best as pyridoxal-5-phosphate. This may be one of the most important nutrients in your body for your neurotransmitters and the homocysteine cycle. It also gives evidence of how important fish and organ meats are in our diet.
B7 Biotin: Egg yolks, liver, yeast in unfiltered fermented drinks, wild salmon, brewer’s yeast B7
B9 Folate: Chicken liver and other types of liver, romaine, spinach, beets, broccoli, mustard greens, asparagus, collard greens, parsley, arugula, cauliflower, artichokes, oranges, chickpeas (hummus), basil (pesto), celery, cucumber, certain strains of probiotics produce it in the gut B9 should be methylfolate. Avoid folic acid which is the wrong synthetic form and may block folate receptors
B12 Cobalamin: Liver, heart, all meat and seafood B12 should be methylcobalamin, not cyanocobalamin
B17 Nitrilosides: Apricot kernel oil, wild blackberry, wild chokecherry, wild lingonberry, wild elderberry, wild raspberry, wild loganberry (but not domesticated berries) macadamia nuts, flax, buckwheat Not added to multivitamins, interesting potential
Choline: Pastured eggs, liver, fish eggs, fish, bone marrow, cauliflower Choline: Most formulas do not contain choline, and 90% of people may not be getting enough.
PABA: Liver, mushrooms, spinach, yeast, probiotic foods including sauerkraut, kimchi, kefir, yogurt (your own bacteria can manufacture it) PABA: Most formulas do not contain PABA
Calcium: Seafood with bones like canned sardines or salmon, alfalfa leaf, bok choy, kale, swiss chard, collard greens, almonds, dandelion greens, broccoli, cauliflower, Brussels sprouts, parsley, watercress, dairy, Gerolsteiner Mineral Water Often as Calcium Carbonate: Poorly absorbed and should be consumed from food.
Phosphorus: Meat and diary Phosphorus
Iodine: Bladderwrack, wakame, kombu, dulse, nori, seafood, Needs will vary greatly depending on thyroid health and exposure to bromides, fluoride, and chlorine. Selenium foods need to be in proportion to iodine. Iodine: May react and destroy other nutrients in the formula. Very important to get at least 150 mcg up to 1 mg depending on your needs. Hypothyroidism and breast cancer especially. May be too low if not eating seafood or seaweed 2-3x a week.
Selenium: Seafood, pork, chicken, turkey, brewer’s yeast, sunflower seeds, sourdough bread, crimini and shiitake mushrooms, pastured eggs (land foods vary greatly depending on the soil) *What about Brazil nuts? Brazil nuts are prone to mycotoxins, more specifically ones that produce aflatoxin as described in this study and this study. Selenium: Best as the organic form selenomethionine. Inorganic forms as sodium selenite and selenate may not be as beneficial. Very important to get for thyroid health, cancer prevention, and immunity. If you have a low seafood diet or low selenium in the soil, supplementation may be needed.
Magnesium: Kelp, whole grain sourdough bread, hemp seeds, almonds, cashews, buckwheat, Brazil nuts, dulse, filberts, peanuts, walnuts, rye, purslane, alfalfa leaf, cilantro, burdock root, chickweed, dandelion, nettles. (Amounts vary greatly depending on the soil) Magnesium usually as magnesium oxide which only 4% is absorbed, and is absurdly low in formulas. Should be citrate, malate or glycinate, and the target is in the 400-600mg range.
Potassium: Swiss chard, avocado, spinach, crimini mushrooms, broccoli, alfalfa leaf, Brussels sprouts, celery, romaine lettuce, potatoes, wild salmon, banana, sweet potato, kale, tomato sauce, apples, meat Potassium often omitted. Important for healthy blood pressure.
Zinc: Oysters, crab, lobster, liver, heart, beef, lamb, sprouted pumpkin seeds Zinc often as zinc oxide, poorly absorbed. Zinc is crucial to get an adequate intake of. If you avoid red meat and shellfish, or eat a fair amount of grains, a zinc deficiency is very common.
Copper: Oysters, liver, kale, mushrooms, cashews, chickpeas, avocados, goat cheese, alfalfa leaf Copper: Too much copper may occur from the diet, medications and a multivitamin. Serves an important function in relation to zinc.
Iron (Heme): Liver red meat, egg yolks, seafood Iron: Can be constipating in multivitamins
Manganese: Mussels, clams, hemp seeds, hazelnuts, pine nuts, pecans, macadamia nuts, almonds, walnuts, chickpeas, spinach, kale, black tea, blueberries, chocolate, and lentils. Manganese: Plenty could be consumed from food, and too much manganese (over 11mg) acts as a neurotoxin creating Parkinson’s or schizophrenia-like behavior. The herbicide glyphosate used on GMO foods promotes toxic accumulation of manganese in the brainstem, linked to Parkinson’s. Deficiencies are also linked to asthma, low thyroxin, poor carbohydrate and fat metabolism, high iron levels, and low bone density. You also need more if you have the SOD2 gene mutation. Avoiding shellfish, nuts, chickpeas, and berries could lead to a deficiency.
Chromium: Brewer’s yeast, broccoli, beef, egg yolks, turkey, alfalfa leaf Chromium: May be toxic in inorganic forms, however very important to get enough dietarily due to low amounts. Those with blood sugar issues may need more chromium.
Beta-Carotene, Lutein, Lycopene: Egg yolks, sweet potatoes, carrots, kale, squash, broccoli, pumpkin, asparagus, tomatoes, apples, watermelon, grapefruit, papaya, apricots, sweet red peppers (fat increases the absorption of these carotenoids dramatically). Synthetic beta-carotene and other synthetic carotenoids are often used and found to be detrimental or ineffective in studies
Omega-3 Fatty Acids: Fish, pastured eggs, cod liver oil, wild salmon oil Not added to multivitamins. Very important.
Prebiotics: Tigernuts, dandelion greens, radicchio, garlic, onions, bananas, yacon syrup
Probiotics
: Raw sauerkraut, raw beet kraut, raw kimchi, raw milk, yogurt, kefir, facto-fermented pickles
Not added to multivitamins, if so very unlikely they are alive
CoQ10: Heart, liver Not added, if so very small minuscule amounts
Vanadium: Mushrooms, shellfish, beer, wine, parsley, dill Not added to multivitamins usually
Lithium: Dairy, meat, tomatoes, potatoes, peppers, mushrooms,  and Gerolsteiner Mineral Water. Not added to multivitamins. Up to 83% may be deficient (According to Dr. Yasko). Lithium plays a role in B12 transport, and high B12 supplementation can deplete lithium leading to high blood levels and low absorption.
Silicon: Drinking water depending on location, beer (one study showed that silicon in beer is readily bioavailable because it is solubilized during the mashing process of beer making), string beans, sourdough bread, alfalfa leaf Not added to multivitamins
Boron and Molybdenum: Boron is found in raisins, wine, dates, prunes, cherries, apples, broccoli, almonds, hazelnuts, peanuts, parsley and honey. Molybdenum is found in beef liver, pork, lamb, lentils, green beans, eggs, sunflower seeds, cucumbers, alfalfa leaf and grains. Boron plays a role in healthy testosterone in males and bone building in both sexes. Molybdenum plays an important role in lowering sulfites and should be provided in the 75mg range.
Nickel: Found in lots of fruits, grains, nuts and fish Unnecessary in a multivitamin
Tin: Found in lots of vegetables and fruits Unnecessary in a multivitamin

 

 

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57 Comments

  1. Dylan

    The new garden of life kind organic line made straight from organic non gmo fruit and vegetables seems like a great multivitamin also.

    Reply
    • Alex Swanson M.S.

      I spoke with Garden of Life in detail about the mykind Organics line – which is their vegan product – and the processing method is better than most. They use a heat distillation process of organic fruits and vegetables to achieve the levels of nutrients. Since it takes so many fruits and vegetables to hit their target levels, the product is expensive.

      In my opinion, the same problem exists in that it is very low in magnesium (3mg, most people are deficient) and calcium (7mg), the conversion rate to vitamin A from beta carotene for many people is poor and requires fat, many of the levels of the nutrients can be achieved by diet, and omega-3 fatty acids and probiotics also need to be a priority for most people. As a b-vitamin supplement, this is a good source. Although, I could also see how this might upset some people’s stomach due the broccoli, garlic, onions, cauliflower and cabbage blended with fruit. So it is really up to you if this fits what you need.

      Reply
  2. Mike

    The problem with Garden of Life, and all manufacturers, is they source at least some of their ingredients from China and Mexico. Because of this, most supplements purchased over the counter are contaminated with substances that are not on the label and often fall short of the analysis on the label. As a result, your supplements may be doing you more harm than good. You are better off just making your own food-based supplements from organic foods grown and raised locally.

    Reply
  3. Michelle

    What about dr.mercolas multivitamin and multi mineral formula? Is there any multi formula that you would recommend for teenage athletes swimming 2 to 3 hrs a day 6 days a week and lifting weights 3 times a week? I am glad to have found your website amazing!
    Thank you!

    Reply
    • Alex Swanson M.S.

      Hi Michelle,

      There is a longer response above regarding Mercola’s multivitamin. Basically you need to take 8 capsules, so in my opinion it is better to target certain nutrients based on the individual if you are going to take that many capsules. Second, many of the ingredients are sourced from China and they had a prop 65 warning for lead on their children’s multivitamin.

      I haven’t seen a multi-vitamin formula that I would recommend yet. Teenage swimmers do best with a whey protein, electrolyte drink, b-vitamins, vitamin C, magnesium and fish oil.

      Reply
      • Michelle

        Thank you so much! Your articles are awesome. So glad I found your site.

        Reply
        • Alex Swanson M.S.

          I appreciate the feedback! Let me know if you have any other questions.

          Reply
  4. Janice Klein

    I was amazed at all the complexities of vitamin suppliments. I would like to get most of my vitamins through what I eat and supplement those I can’t get enough of but quite frankly it seems so overwhelming. I don’t know where to start. One day you have fresh fruit and another day you can’t get any. My whole day would be consumed with …what vitamin am I missing today? Help

    Reply
    • Alex Swanson M.S.

      Hi Janice,

      Yes, it can be overwhelming at first. I will try to simplify it. Do you need to hit every target everyday? No. It would most likely take months for a deficiency to show up, and we are designed to go without food and nutrients for periods of time. In fact, during these times of intermediate fasting, our health improves. Where it can get complicated is if you are taking certain medications that deplete certain nutrients, are under heavy stress, drink a lot of alcohol or coffee, eat a lot of sugar/refined carbs/vegetable oils etc., which can expedite a deficiency. These aspects plus your body’s feedback tells you what you may need to focus more on, and where you may need to supplement.

      My argument against the multi-vitamin is that it is most likely not giving you what you need, and therefore it is providing false insurance and potentially continuing bad dietary habits. Knowing you need more folate forces you to eat more leafy greens, which of course provide a lot more than just folate. On the home page, if you scroll down I also have a list of foods and drinks that cover every nutrient in a shorter paragraph form.

      My job as a nutritionist is to simplify this process based on your individual needs/lifestyle/blood work, and make it an easy and enjoyable process. If this is something you decide you need, you can always contact us at http://www.swansonhealthcenter.com to set up an appointment.

      Reply
  5. Marge

    Can you elaborate on why vine ripened outdoors is better than in greenhouses? If you can point me to some research as well, I’d appreciate it.

    Reply
    • Alex Swanson M.S.

      Hi Marge,

      This came from Dr. Donald Abrams, and I believe can be found in the book Integrative Oncology. This is paraphrased from a lecture I gave on cancer. Along with higher vitamins, minerals and antioxidants, a lesser known benefit of organic comes from the plant’s version of an immune system called “phytochemicals.” Dr. Donald Abrams, director of integrative oncology at UCSF medical center, explains: “If a vegetable is grown indoors or in a hothouse, it doesn’t need to protect itself from its environment. Whereas if you grow a tomato organically outdoors, it needs to protect itself from insects and other predators and from sunshine. So it produces chemicals to protect itself. And it turns out, for the most part, that those are the phytonutrients that are beneficial to people and protect against cancer.

      Reply
  6. C Brand

    I am 67 years old. I have memory problems and sweet cravings also arthritis and heart rythmal issues. Otherwise I think I M pretty healthy. ANY SUGGESTIONS?

    Reply
    • Alex Swanson M.S.

      Hi C Brand,

      It would require me knowing a lot more to make an accurate nutritional assessment, especially if you are taking medications. The potential common dietary link between these three are high blood sugar, low magnesium (and potentially potassium), b-vitamin deficiencies and calcification. Refined sugar, vegetable oils (soy, corn, canola, sunflower, safflower) and non-fermented flour based foods would need to go. If you need a full analysis, I would recommend visiting Swanson Health Center.

      Reply
  7. Lena

    Hi Alex, Thank You for yet another Very informative article & replies !
    Interesting about the difference between vegetables grown ‘outside or inside’.
    When I read your list of food sources and came to Selenium, I thought I would find Brazil nuts… I’ve read before that this is one of the best sources – do You not agree with that?

    Reply
    • Alex Swanson M.S.

      Hi Lena,

      Great question and thank you for bringing it up. Yes, they are a very good source of selenium. I currently do not have them listed because they are prone to mycotoxin contamination, most specifically ones that produce aflatoxin. I also have reservations about them being stored in open bins at grocery stores. I have been trying to find a company that sells them in sealed bags – ideally in cold storage – that have tested the nuts before I could make a recommendation. I will add a note with the studies in this article in case others have the same questions and will keep trying to track down a good company.

      Reply
      • Lena

        Thank you Alex for that explanation and for the mycotoxin warning. I was not aware of that. I have bought from an ECO-shop and they kept them in those special Big tubes (where you put a bag under and fill up the amount you want). Stupid of me to buy many at the same time also!

        Reply
  8. mcolbert

    Hi Alex, your site and its information have really helped me refine my dietary approach. Thank you. One thing i couldn’t find is what to do about Omega 3 for vegans?

    Thanks!!!

    Mike

    Reply
    • Alex Swanson M.S.

      Hi Mike,

      The only omega 3 in plants is ALA, which poorly converts to EPA and DHA. However, there is one option and that would be algae based DHA.

      Reply
  9. Tracey banta

    I’m 50 years old and from poor nutritional diets most of my life I have aged more than I should have. I have osteo arthritis in my hands. I have suffered major depression all my life. Recently was hospitalized with sepsis and pneumonia. They found me deficient in iron zinc and folate. I also suffer with cystic acne. I’ve tried vitamins off and on over the years and no help. Your article explains why they did nothing. If I took Thorne Research – Basic Nutrients 2 / Day – Complete Multivitamin/Mineral Formula – NSF Certified for Sport – 60 Capsules is it necessary to supplement with their mineral supplements?

    Reply
    • Alex Swanson M.S.

      Hi Tracey,

      I’m sorry to hear you have suffered for so long. It’s never too late to make changes. The body is resilient and can regenerate. If you use the Basic Nutrients 2 a day, no, you wouldn’t have to supplement extra minerals. Iron may be needed based on your levels, but this also depends on your B12/folate status and diet.

      Reply
      • Carrie

        So with this multivitamin it would be unnecessary to add the mineral drops and/or the Cod liver oil?

        Reply
        • Carrie

          Also, do you recommend taking probiotic pills or is it best to stick with cultured and fermemnted foods? If so, which pills?

          Reply
          • Alex Swanson M.S.

            Hi Carrie,

            I recommend getting it from fermented food and drinks if possible, but probiotic supplements are also excellent. It depends on what you are trying to target. Here is an article on probiotics: http://paleoedge.com/best-and-worst-probiotics/

        • Alex Swanson M.S.

          Hi Carrie,

          The multivitamin would cover most of your needs except omega-3’s, which you could get from eating fish 2-3x a week, fish oil or cod liver oil.

          Reply
  10. Marty

    Hi Alex – what do you think of North American Herb and Spice Wild Salmon Oil (PolarPower) as an alternative to Rosita EVCLO? Looks like a great product; actually all of their products seem great (thanks for sharing). It has a good amount of Vit A and D, EPA, DHA and astaxanthin as a bonus.

    Reply
    • Alex Swanson M.S.

      Hi Marty,

      I think it is an excellent product. I used it for years and made the switch to cod liver oil at a certain point. I haven’t thought about that product in a while, and after looking at it again, I think I may bring it back in the rotation. North American Herb and Spice makes some really fantastic products.

      Reply
  11. Rebecca

    Hi Alex,

    I live in El Salvador and worry about contamination, so I use desiccated liver capsules for my liver intake. I use Perfect Supplements desiccated liver and I put it on my children’s food. I am wondering how many capsules compares to 1oz of regular liver? I can’t find the information anywhere and I am not sure how much to take and how much to give to my children (3yrs and 16 months). The bottle says 4 capsules is a serving size and contains 3000mg.

    I was also wondering about the C Salts Vitamin C powder you recommend. My children are very sensitive to salicylates and I have Now Acerola Powder for vitamin C, but I can’t give it to my kids without them getting very cranky. What is the C Salts made from?

    Finally, I was wondering if you have heard of 4Life products? My holistic doctor recommended I take their Tri Factor product to help balance my immune system. I have Celiac Disease and it doesn’t take much upset my body. Homeopathic treatments have helped me the most, but I do find the Tri Factor capsules help a lot. I am wondering if you know of a cheaper version that would still do the trick? They are made from cow colostrum and egg yolk. Thank you for all of your information. It is very helpful!

    Reply
    • Alex Swanson M.S.

      Hi Rebecca,

      Sorry for the late reply, I’ve been in the mountains with limited internet.

      Regarding the dehydrated liver, I would ask the manufacturer to give you the amounts of vitamin A, D, and B-vitamins for 3,000mg and then compare that amount to 1 oz. of cooked liver. I would be very interested to see the amount left after dehydration.

      The C-Salts is actually made from corn, but the final product is completely corn free. I was under the impression in the beginning that it was from beets or tapioca, which I think they should be more clear about. However, many manufacturers have told me that the final compound is the same regardless of the starting material. If your kids are sensitive to salicylates, they likely will not do well with vitamin C supplementation.

      I haven’t heard of 4Life products but I looked at the Tri-Factor formula. It is a good formula but it does seem overpriced. It appears that the colostrum is the most effective part of the formula for your current health issues. You could try Jarrow’s Colostrum Prime Life ($15.80) and see if you get the same results.

      Reply
      • Rebecca

        Thank you Alex.

        I sent an email to Perfect Supplements and will see what they say.

        I run a children’s center and I am trying to help my children’s defenses a little so they don’t get every virus that walks through the door. My daughter has the most trouble with salicylate and I am working with a homeopath to see if we can keep it from being such a problem. Maybe after that we can do some Vitamin C and maybe I will try the colostrum with my kids too if I can get it cheaper. Thank you so much!

        Reply
  12. Bonnie

    Hi Alex. Your information about vitamins and their value is finally giving me some clear info so thank you. So it seems that if I am doing my best to eat clean and healthy foods, would it make sense to take the right multiple vitamin like 3 times a week rather than every day? I am 56 and exercise and try to eat right and have been through a rough year going into menopause. I have been working with my dr and a nutritionist and I am doing a lot better and almost feel “normal ” again. I was very low on iron and vitamin D but have gotten those levels to be a bit better now. My whole digestive system was out of whack and I had a lot of all over muscle pain. I decided to start taking a good multivitamin and that has helped a lot. Just worried that maybe I don’t need it everyday if I eat the way you suggest? Thanks!

    Reply
    • Alex Swanson M.S.

      Hi Bonnie,

      Good question. Yes, when you are eating a good diet, I see no problem with using a multivitamin 3 times a week. However, it really depends on your health. Some people feel better using it daily, while others may only require using a multivitamin 3 times a week. I wouldn’t be worried if you want to use it daily with your diet. If it is a stronger multivitamin that requires multiple capsules, you can also take a lower dose daily.

      Reply
  13. Ross

    Hi, great article!

    I was wondering if you could help me out.. I’m having skin issues (acne) and I’m trying to supplement Vitamins E, A, zinc, and milk thistle into my diet (I had taken them for 2 months previously and all my acne went away). The day I stopped taking them, my acne slowly came back.

    I quit dairy too, and that helped. My question is; Do you know of how I would go about eating natural foods that would match the amount I was taking with the pills? For example, I was taking 400 IU in Vitamin E, so do you know how I can get that amount naturally?

    I’m thinking of buying natural/ organic powders that contain the same amount of IU and mg as the pills (such as wheatgrass), and then building a natural drink every morning with them. I’m just so confused about the amounts and how to match IU to mg, etc…

    Thank you!
    – Ross

    Reply
    • Alex Swanson M.S.

      Hi Ross,

      Thank you! There isn’t a way to get that much vitamin E from your diet. The amounts of vitamin E found in food is actually quite small. You would likely have to take a lot of wheat germ oil, which isn’t much different than getting it in a capsule.

      Vitamin A is found in higher amounts in cod liver oil, wild salmon oil and liver. Zinc is highest in shellfish and is also high in liver. But in terms of finding A, E, and zinc from plant powders, the amounts are going to be too low to match the supplement levels.

      Reply
  14. Alex

    Hi Alex,

    Your articles are fantastic. Your website and this article in particular are both very helpful and have recently changed the way we eat in a big way. Thank you so much!

    My question – Folate and Folic Acid
    If we choose to use supplements, you suggest taking one with Methylfolate and to stay away from Folic acid. Is Folic acid from organic lemon peel ok? Is that actually folate or is it synthetic?

    My wife and I trying to conceive and we have been very confused with the new labeling of 6.. MCG DFE (as 4..mcg…methylfolate), organic lemon peel folic acid, and synthetic folic acid.

    Would it be possible for you to explain the differences in a little more detail and perhaps make some suggestions?

    Thank you again!
    -Alex

    Reply
    • Alex Swanson M.S.

      Hi Alex,

      Thank you and I’m happy to hear the information was useful. Yes, it is my understanding that when it says folic acid from organic lemon peel, they actually mean folate. Some companies are still using these interchangeably for some whole foods unless folic acid is listed separately in the “other ingredients” section.

      The new labeling is confusing using the mcg/DFE (Dietary Folate Equivalents). This is the amount of mcg folate ÷ 0.6 = [Amount in mcg DFE]. 800 mcg ÷ 0.6 = 1333 mcg DFE. New labels of 800 mcg of folate for pregnancy will now be reported as 1333 mcg DFE.

      Reply
      • Alex

        Thank you so much for your explanation. I really appreciate your help!

        Reply
  15. Kay

    Was searching the internet as to dosage for specific Vitamin’s and came across your site.
    I am 70 years old and faced daily with multiple bottles of product recommended by a registered nutritionist. I’ve done expensive testing …… each time I end up with more supplements tagged on to my already long list. At this point, I feel I may be over dosing on certain vitamin and minerals and/or under dosing for my specific health needs. I do take medications. I eat a very healthy diet of fruits, veg, meat, eggs, nuts. These are some of the supplements I take everyday: Enzymes by Pure Encapsulations, Multivitamin by Metagenics (PhytoMulti), Cod Liver Oil by Omega3 Innovations, Organic Plant Calcium by Garden of Life, Vit C by Pure Encapsulations, a Complex B by Premier Research (Max B-ND), Magnesium, etc., etc., I don’t feel my life should be consumed with pill popping.

    Reply
    • Alex Swanson M.S.

      Hi Kay,

      It is definitely easy to get carried away with too many supplements that are often unnecessary. My philosophy is that you should only take things where you either absolutely notice a difference or are for preventative purposes when you have a higher susceptibility to certain health issues. If you take medications, the first step is to determine what nutrients depletions are being caused by those medications, and which supplements you can take to offset the deficiencies that may occur. If you are unhappy with your nutritionist, I would recommend finding another practitioner that can do a full analysis of your health history and everything you are taking, and reduce the supplements to only what is necessary.

      Reply
  16. Marni Kelso

    Hi Alex – I love reading your articles and “Best & Worst Series”. I have had digestive issues since I was a teenager and I have had h.pylori. I eat pretty healthy – I would say 80% healthy and 20% may be questionable. 🙂 I have been taking a supplement, called Alkalete, for 5 1/2 years. I have always felt it made a big difference…but now after reading your articles, I am second-guessing that thought. It is comprised of a 1 g blend and I do not know how much of each ingredient is actually in it (Calcium Carbonate, potassium hydroxide, potassium chloride, dicalcium phosphate, tricalcium phosphate and magnesium hydroxide). I am taking 2 capsules twice per day. I was also taking some other supplements. After reading one of your articles, I am now taking the Vitamin iQ Whole Food Multivitamin for Women and recently purchased “hyperbiotics PRO-15 advanced strength”. I also eat a lot of FODMAP approved foods. Do you believe that what I am taking is okay? I didn’t see hyperbiotics PRO-15 listed on your list for probiotics and I wonder why. Should I take a different one? Also, should I be taking on Omega, as well? I do have hormonal imbalances (I use a progesterone cream one week out of the month to help). Sorry-that was a lot of questions but your articles are so good and informative that many questions come to mind 🙂 Thanks!

    Reply
    • Alex Swanson M.S.

      Hey Marni,

      The 80/20 rule is a great balance, especially when the 20% is something that really makes you happy :).

      In regards to Alkalete, is the price $44.49? If so, I’m confused about what is making it so expensive. That is a pretty basic blend of just a few minerals. I don’t see anything harmful, and if it has made a big difference, I wouldn’t make a change.

      For probiotic supplements, it is best to purchase products that only use studied strains (numbers at the end of the probiotic strain) to ensure you are getting what has been clinically studied. It also contains FOS – which is a good thing – but if you are sensitive to FODMAPs right now, it could be an issue until your digestive system is tolerating prebiotics again.

      I would take another month or two before introducing another new product like omega-3’s to see how your system does with the multivitamin first. They can definitely be helpful with hormones, and you should see some balance with the B’s and iodine from the multi as well if your body is okay with it.

      Reply
  17. Christa

    Hi Alex, have been trying to implement a lot of what I have been reading on here for the last 8 months or so, but……lol. I have serious acid reflux or GERD as my Dr. calls it and any vitamin C supplement or citrus is agonizing. I can tolerate tomatoes if they’re not cooked. Iv’e pretty much given up on supplements this year, even the RDA 100% only ones bc of acid reflux after taking them. I’m simply taking desiccated liver (that organic one from Argentina) & Now magnesium citrate powder. Chicken everyday, a small avocado everyday, about 1 cup of tomato everyday, 1 egg everyday, red meat maybe twice a month if that, 2 cups of coffee, drink only water other than that, small piece of dark chocolate occasionally, some dried oranges if my stomach can handle once or twice a month. Some kind of nut pretty much everyday. That’s my entire diet bc I’m so afraid of upsetting the GERD. I’m thinking of adding flax-seed bc I can’t tolerate fish oil or omega supplements, bc of stomach swelling after I take it. Health issues besides stomach is severe osteoarthritis. Not overweight, but I don’t sleep well bc of pain from arthritis. I take two Tylenol before bed, 2 ativan throughout the day for pain – other than that, no meds. Anything I could do better for my health? Love the site.

    Reply
    • Alex Swanson

      Hi Christa,

      I’m sorry to hear about the acid reflux and pain. Typically, tomatoes, coffee, nuts, beans/legumes, non-fermented grains and citrus can all make it acid reflux/GERD worse. For fruits, banana, papaya (frozen is fine), apple sauce, and avocado are all good choices. There are lots of vegetables that can be roasted that should be tolerable like all zucchini, butternut squash, potatoes, beets and carrots. Sauteed greens are also great Your best way to get the most nutrition without causing reflux issues would be a variety of chicken broth based soups (Bonafide is a good brand that has the gelatin and is worth the extra cost) with a variety of vegetables. The glycine from the broth can also assist sleep. This can easily be heated up for lunch and dinner for quick meals.

      In regards to omega-3s, if you are buying pasture raised eggs, you getting EPA and DHA. Same with grass-finished red meat. Flaxseed is poorly converted for most people to sufficient EPA and DHA.

      Reply
    • Alex Swanson

      Hi Christa,

      I was giving this more thought and was wondering if you tried gelatin powder? This has been found to help reflux and osteoarthritis, so that is an interesting potential connection of something you really need.

      Reply
  18. Sushma

    Hi Alex,

    I have question regarding desiccated beef liver capsules. Can I use them to supplement iron for kids (ages 2 and 4)? I try to give iron rich foods with Vitamin C, cook in cast iron but their iron levels are still on the lower side. One of my friends suggested the liver capsules and I was wondering how safe are these and what would be the dosage.

    Any suggestions?

    Thanks !!

    Reply
    • Alex Swanson

      Hi Sushma,

      Yes, liver capsules can be helpful. Is it possible that they are not getting enough vitamin A (not plant-based beta carotene)? Vitamin A is also in the liver capsules and helps iron levels.

      Reply
      • Sushma

        Thanks for the reply Alex! Umm, I cut down on the milk for my 2 year old because she was drinking only milk and not eating anything. Now, she is currently not eating anything solid other than yogurt, arrowroot cookies and half a banana. I try to sneak some oat powder in the yogurt but that’s about it. She eats everything at her day care but I worry she isn’t getting enough. I was thinking of adding this but wasn’t sure about the dosage. Might ask her doctor about it.

        https://well.ca/products/canprev-iron-bis-glycinate-20-liquid_186775.html?gclid=Cj0KCQjw8NilBhDOARIsAHzpbLD9gWTYRG8sz-DY5cn_9QymAuacgfsLDgusudNk9pkusx9Aa2CDWFcaAmoKEALw_wcB

        or this one –

        https://well.ca/products/childlife-essentials-liquid-iron_274753.html

        So not sure if I should be giving her the liver capsules or this liquid iron or maybe a multivitamin. Any suggestions?

        I started giving her probiotics per your suggestion for her constipation and smelly poop. Both have improved a lot! It’s so much better now and I can’t thank you enough !!

        Reply
        • Alex Swanson

          Hi Sushma,

          I think the second product (Childlife Essentials Liquid Iron) looks like a good fit. The first product is designed for adults, and the added B-vitamins are dosed on the high end, even if you dosed it lower. The children’s liquid iron will likely be more effective than liver capsules. I would recommend asking your pediatrician for dosing.

          I’m so glad to hear the probiotics were successful! I know it’s a lot of work to manage all of this with a little one. Keep up the good work!

          Reply
  19. Katherine

    Hi Alex, this is just a treasure trove of excellent information. I’m a doctor in the UK suffering with long covid and trying to optimise my health. Discovered I have high copper to zinc ratio (I think this can be linked to high inflammation), and so have steered away from organ meats and liver capsules as they have very high levels of copper in them. Any comments on that? I think I have poor vit A conversion and was otherwise keen to try this approach, but thought perhaps I need to get my copper down and zinc up first? Of note, I eat a lot of legumes which might be part of my copper/zinc problem… Many thanks Katherine

    Reply
    • Alex Swanson

      Hi Katherine,

      I’m happy to hear the information was valuable for you and I’m so sorry to hear you are suffering from Long Covid. I’ve been hearing about an uptick of these cases lately.

      Regarding the copper levels in organ meats, beef liver is the source with a much higher copper level. While the risk of copper toxicity is also reduced by zinc, choline and B-vitamins in liver, I think it’s wise to generally limit the intake of 3-4oz of beef liver to once a week. This is especially true for those eating many other foods higher in copper. For those with high copper levels, it is best to avoid beef liver and instead choose chicken liver (3mg zinc to 0.5mg copper per 4 oz.).

      In the capsule form of organ meats that I have recommended here, it is a blend of beef liver, heart and kidney. The amount of zinc and copper is low (0.24mg of zinc and 0.52mg of copper per serving).

      I remember research found elevated levels of copper and low levels of zinc and selenium in critically ill covid patients. As you said, your elevated copper level is likely reflecting your body staying in an inflammatory state. It would stand to reason that getting your plasma zinc up would target the NF-kB pathway, bring inflammation down, and copper should normalize. If you tolerate cod liver oil, this may be a better source of vitamin A, which also increases zinc absorption.

      Reply
      • Katherine

        Many thanks Alex, very helpful indeed, I don’t think Paleovalley ship to the UK and can’t see any obvious local sellers. Do you know of any similar high quality products that I might be able to get in the UK? If not what are the specific things I need to ask / look out for? I think I’d have to find a powder or capsule as I can’t see myself eating chicken liver consistently enough. Best wishes, Katherine

        Reply
        • Alex Swanson

          Hi Katherine,

          You are right, I just checked and PaleoValley doesn’t ship to the UK. I did a search for similar products, and I could only find ones that ship to the US, Canada and Australia. Perhaps you will have more luck looking in local health food stores or natural pharmacies. You want to look for grass-fed and freeze-dried, and a blend of organ meats instead of just liver to keep the copper content down.

          Reply
          • Alex Swanson

            Hi Katherine,

            The Hirsh PrimeOrgan supplement looks excellent. I wouldn’t hesitate to buy this one. ApeNutrition Beef Organs is also excellent. Nordic Kings also looks superior. You really can’t go wrong with any of these. Great finds!

  20. Katherine

    Hi Alex, thank you very much, I hope you don’t mind another question.. I had a query about cod liver oil and vitamin E. I found some older studies that showed that cod liver oil, whilst containing vitamin E it actually lowered vitamin E levels and so may contain some sort of antagonist.
    https://www.cambridge.org/core/services/aop-cambridge-core/content/view/727901DEFB935D63CC21E5D0F82E3170/S0007114559000150a.pdf/cod-liver-oil-as-both-source-and-antagonist-of-vitamin-e.pdf
    https://www.nature.com/articles/171790a0
    https://academic.oup.com/jas/article-abstract/19/2/620/4740085?redirectedFrom=fulltext

    The reason why I’m looking at this is because I seem to have polymorphisms which mean I tend towards lower vitamin E levels.. and so if I move from normal multivitamin to this whole food approach, I wanted to check I was getting what I need. I’d be grateful on your thoughts on this concern wrt using this whole food stack approach, when prone to low vitamin E levels. Very much appreciate your input on this.

    Reply
    • Alex Swanson

      Hi Katherine,

      Good question. Vitamin A and D have antagonist properties towards each other as well. I’ll read the studies and get back to you. Can you let me know which SNPs you are referring to that are associated with lower vitamin E levels?

      Reply
      • Katherine

        Hi Alex, many thanks I would appreciate that… Apparently I’m “CC” at SNP rs12272004, in the APOA5 gene, which is associated with low Vitamin E?? However in the CYP4F2 gene I do not have the variation assoc with low evels (i.e. at rs2108622 I’m CC). I’m expect this all means more to you than to me!!

        Reply
    • Alex Swanson

      Hi Katherine,

      I think that APOA5 (rs12272004) needs more replicated studies to determine if certain variants cause lower serum vitamin E levels. I believe the only study citing this is the one from 2009. The CYP4F2 SNP does have evidence that it affects serum vitamin E levels, but my understanding is that the TT genotype is associated with higher alpha-tocopherol levels in the liver. The CC genotype is associated with average levels. So from a genetic standpoint, I wouldn’t be concerned about your vitamin E levels. I’m actually more concerned when people take too much vitamin E. With cod liver oil, I’m looking at variants mainly in the BCMO1 genes.

      For the studies, researchers found in animal studies that if a diet is low in vitamin E, a diet high in cod liver oil or lard will induce vitamin E deficiency symptoms. However, as soon as vitamin E is included, the issues resolve. Vitamin E deficiency is very rare, so this is really only a problem if your diet or supplementation contains an extremely low vitamin E intake. In addition, most cod liver oils contain added vitamin E as a preservative. A similar thought process could be for those with very low vitamin D levels. You wouldn’t want to use cod liver oil until the vitamin D levels are range due to the antagonist nature of vitamin A to vitamin D.

      Reply

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