redsun
Member
- Joined
- Dec 17, 2018
- Messages
- 3,013
what nutrients should I look for ? I downloaded cronometer now and I put my breakfast and lunch, here it’s 12 am, now I am going to have lunch.
These are my micros until now , i’m Thinking too much iron ? And I don’t take any supplements but being young I don’t have too much money for it, what would the supplements staples that I should take ? Thanks
Consider increasing riboflavin, and pyridoxine content in the diet. On carnivore those numbers would have been much higher and they are integral for skin health. Also riboflavin is depleted much faster on a high fat diet as well as with lots of exercise so you had a much higher requirement back then as well. Biotin is not listed on cronometer, but animal foods are the only considerable sources of biotin, mainly meats and eggs. Biotin is incredibly important for skin and hair health and works synergistically with many of the other B-vitamins, including B2 and B6. Liver, eggs, meat being the best source in that order.
Also make sure you make the folate requirement everyday, it would take a day and a half to write down why you shouldnt skimp on folates. Liver, potatoes, orange juice, other folate foods should help.
If you can't make space for the foods to increase B2, B6 without going too high fat, a B-complex would help a lot. B1 is also low, and low B1 will bite you in the back sooner or later. Biotin supplement and possibly a good B-complex if you dont change your foods too much will probably sort out your dandruff issue. If you include a few more eggs and/or increase milk consumption it should help cover B2 and biotin(eggs).
I would still recommend biotin supplement regardless as biotin also increase glycogen stores and helps glucose control as well as necessary for overall skin, hair, nail health.