Slippery Slope SUPPLEMENTS

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I am loving these blueberry sea kelp cubes for a little extra iodine every now and then…

 

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In so many cases vitamin deficiencies don’t need supplements, they will resolve by changing one’s diet, by either adding in beneficial foods or by subtracting, or lower things consumed that take vitamins and minerals out of the body, like grains and/or alcohol….

“Thiamin deficiency (causing beriberi and other problems) is most common among people whose diet mainly consists of white rice or highly processed carbohydrates in countries with high rates of food insecurity and among people with alcohol use disorder.”

Thiamin Deficiency - Disorders of Nutrition - Merck Manuals Consumer Version.

 

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“If you’re supplementing with high levels of Zinc – this can actually lead to low Manganese levels”

“Manganese is an essential trace mineral that’s mainly located in the bones, liver, kidney, pancreas & mitochondria (the powerhouses of your cells).

It’s important for several antioxidant & enzymatic functions & plays a major role in many processes in the body including reproduction, energy production, immune function, carbohydrate metabolism & bone development.

Manganese is also important for healthy brain function, nervous system function & calcium absorption.”

“THE SYMPTOMS OF LOW MANGANESE LEVELS:​

– Loss of hair colour

– Weak hair & nails

– Chronic fatigue syndrome

– Anemia

– Loss of hearing

– Poor digestion

– Weak bones or osteoporosis

– Getting sick a lot (due to poor immune function)

– Hormonal imbalances“

“ARE YOU AT RISK?​

So now that you know what a powerhouse mineral Manganese actually is – The question is – What can cause you to have low levels?

Most commonly, it’s either because of poor gut health (when you suffer from dysbiosis – meaning that you have more ‘bad bugs’ than you do ‘good bugs’ – your unable to absorb minerals properly!) – OR – because you’re consuming foods grown in poor quality soils (If the minerals aren’t in the soil to begin with – like much of the soil that conventional food is grown in – then the plants can’t absorb that nutrition).

It could also be a result of the contraceptive Pill (which can interfere with manganese absorption) or high zinc supplementation (especially significant for those with Pyroluria who are generally required to take high doses) as high amounts of zinc in the body can drive down your manganese levels. Excess sweating or a low-calorie diet can also put you at risk of a manganese deficiency.”

The little known mineral that improves fertility, enhances energy & keeps your skin & hair strong - The Healthy Patch

When you think of minerals that you might need to ‘up the ante’ on – It’s probably along the lines of Magnesium, Zinc, Iron…. Or maybe Selenium, yes? But have...

thehealthypatch.com.au

 

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“Vitamin D plays an important role in calcium and phosphorus absorption, making it essential for the maintenance of healthy bones and teeth. More than just the 'sunshine vitamin’, it also contributes to maintaining regular muscle function and supporting your immune system.

Now, egg yolks are one of the few foods that contain naturally high amounts of vitamin D, with a serving of two eggs providing 82% of your recommended daily intake.”

https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins#:~:text=More%20than%20just%20the%20'sunshine,of%20your%20recommended%20daily%20intake.

Australian Eggs Nutrient Analysis 2018
Conducted by National Measurement Institute (NMI), a division within the Department of Industry, Innovation and Science

Nutrient	2018 average qty per 100g
Retinol (vitamin A)	98mcg
Riboflavin	0.4mg
Thiamin	0.05mg
Vitamin B6	0.02mg
Vitamin B12	0.33mcg
Biotin	5.2mcg
Folate	88mcg
Vitamin D	7.9mcg
Vitamin E	1.9mg
Pantothenic acid	1.07mg
Potassium	131mg
Magnesium	12mg
Phosphorus	171mg
Iron	1.8mg
Selenium	28mcg
Zinc	1.0mg
Iodine	47mcg

 

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Maybe the solution to the supplement “epidemic” isn’t adding, but maybe it is about subtracting to get more…

“Fructose affects the body's ability to retain other nutrients, including magnesium, copper, calcium, and other minerals. Comparing diets with 20% of the calories from fructose or from cornstarch, Holbrook, et al. (1989) concluded "The results indicate that dietary fructose enhances mineral balance." -Ray Peat

Glucose and sucrose for diabetes.

Since the first doctor noticed, hundreds of years ago, that the urine of a diabetic patient tasted sweet, it has been common to call the condition the sugar disease, or sugar diabetes, and since nothing was known about physiological chemistry, it was commonly believed that eating too much sugar...

raypeat.com

 

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People forget that meat has vitamin C…

“According to the USDA, muscle meat contains no vitamin C. However, this is factually inaccurate and based on the default practice of the USDA to fill in vitamin C amounts as “assumed to be zero”. This is a serious error considering that the USDA tests for almost all other micronutrients. Luckily, there are studies proving that there are naturally occurring vitamin C levels found in meat. If you ever experience any of the symptoms of vitamin C deficiency as listed above, you can always eat some of the meats with vitamin C. These symptoms can also be due to mineral or electrolyte imbalances as well as thyroid imbalances.



The recommended daily allowance (RDA) of vitamin C was created based on the minimum intake required to maintain near-maximal neutrophil concentration for antioxidant protection, not to prevent vitamin C deficiency. In order to avoid scurvy, you only need 10mg of vitamin C per day. The RDA for vitamin C for adults 19+ years old is 90mg for males and 75mg for females. Pregnancy RDA is 85mg and lactation RDA is 120mg. It’s recommended that smokers ingest an additional 35mg daily.



Pork liver (25.3mg per 100g serving) and chicken liver (17.9mg per 100g serving) do have measurable amounts of vitamin C while beef liver only has about 1.3mg per 100g serving. However, always limit the amount of liver you’re ingesting in case of hypervitaminosis, excess copper, and high purine levels. Many of these animal food sources consumed in 200g servings (7 ounces) will cover your RDA of vitamin C, including eating muscle meat alone.”

“It’s worth noting, though, that scurvy-ridden sailors were eating dried meat. Vitamin C is water-soluble, and drying out meat would remove any vitamin C that was present in fresh beef.

It turns out fresh beef has vitamin C -- about 16 mcg/g in grain-fed meat and 25 mcg/g in grass-fed meat [*].


That isn’t much vitamin C, but it could be enough. Plenty of people have eaten nothing but beef, salt, and water for well over a year without developing scurvy, symptoms of which should show up within 3 months of starting the diet. Dr. Shawn Baker is a good example -- he talks about carnivore, vitamin C, and scurvy in our recent podcast. Dr. Baker’s theory is that your vitamin C needs decrease when you cut vegetables out of your diet, and that the little bit in fresh beef is enough to keep you scurvy-free, as long as you don’t cook the vitamin C out by eating your meat well-done.“

A Balanced Look at the Carnivore Diet

When a friend of mine first mentioned the carnivore diet to me, I thought he was kidding. Are people really only eating meat, and expecting to be healthy? It seemed like another fad diet geared at grabbing attention more than anything. After all, despite the many differences of various popular...

www.amplemeal.com

Do You Need Vitamin C on the Carnivore Diet? - Nutrition With Judy

Learn more about the vitamin C requirements for the carnivore diet. Work with us and start your healing journey today!

www.nutritionwithjudy.com

 

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“A single cup of canned or smoked oysters contains 873 percent of our daily copper needs. Copper is important for strengthening the immune system, supporting eye health and maintaining a strong heart and bones. It has beauty benefits, too: Copper increases collagenand elastin production in the skin, making it more firmer and more resilient. Though deficiencies are rare, they can lead to heart and bone issues.

They are a terrific source of selenium to heal the thyroid​

One cup of canned or smoked oysters contains 115 percent of our daily selenium needs. Selenium strengthens the immune system, benefits cognitive health and helps the body fight inflammation.”

“Smoked and canned oysters make a great (occasional) afternoon snack, once every week or two. While oysters are extremely nutritious, eating a can every day would likely be too much of a good thing.”

Eating Canned Oysters Is Better Than Eating Them Fresh — Here’s Why

Bonus: the micronutrients they contain will give your thyroid a boost!

www.yahoo.com

 

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“A 3.5-ounce (100 gram) serving of oysters also contains the following daily values:

• Vitamin D: 80% of the Recommended Daily Intake (RDI)
• Zinc: 605% of the RDI
• Thiamine (vitamin B1): 7% of the RDI
• Niacin (vitamin B3): 7% of the RDI
• Vitamin B12: 324% of the RDI
• Iron: 37% of the RDI
• Magnesium: 12% of the RDI
• Phosphorus: 14% of the RDI
• Copper: 223% of the RDI
• Manganese: 18% of the RDI
• Selenium: 91% of the RDI”

Why Everyone Should Eat Oysters

Everyone, from vegans to carnivores, should eat these salty, briny bivalves for better health and cleaner oceans.

www.jeffnobbs.com

 

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“Since the late 1930s, when synthetic vitamins were first used, the human being has experienced the largest growth in vitamin intake in human history. It is possible that excess vitamins, especially B vitamins, may contribute to the development of obesity. Vitamin-rich formulas and food fortification with vitamins may, to a large extent, be responsible for the increased prevalence of obesity over the past several decades. Different fortification policies and standards may account for the differences in the prevalence between countries, while disparities in the consumption of fortified foods may contribute to the disparities in obesity between population groups within a country. Staple food fortification may be of great harm because it leads to a sustained high vitamin intake. Therefore, given that there has been a significant increase in vitamin supply from natural sources, it is necessary and urgent to review and modify the standards of vitamin fortification.”

Excess vitamin intake: An unrecognized risk factor for obesity

Over the past few decades, food fortification and infant formula supplementation with high levels of vitamins have led to a sharp increase in vitamin intake among infants, children and adults. This is followed by a sharp increase in the prevalence of ...

www.ncbi.nlm.nih.gov

 

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“A vitamin that has the ability to slow down your metabolism, vitamin C can help you gain weight. It's a necessary vitamin to help protect your body, but also to help you gain some weight. While you can gain some weight from the slower metabolism, vitamin C can also help keep you from overeating.”

https://biothrivesciences.com/blog-post/what-vitamins-help-gain-weight/#:~:text=Vitamin%20C,help%20keep%20you%20from%20overeating.

 

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“Taking too much of Vitamin C can lead to iron overload in the body, which can cause damage to liver, heart, pancreas, thyroid and central nervous system.”

Vitamin C: How Much Is Too Much? Know The Potential Side Effects Of Too Much Vitamin C

Vitamin C is one of the most important nutrients for the body, which helps in strengthening immune system and speeds up healing of wounds. But, too much of Vitamin C, in the form of supplements, can lead to side effects like digestion problems. Here's what you need to know.

www.ndtv.com

 

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“Chronically high intakes of selenium can lead to health problems, ranging from muscle tremors, hair loss, stomach upset, and lightheadedness, to more severe outcomes of heart attack, respiratory distress, or kidney failure. Brazil nuts are exceptionally high in selenium even when grown in low-selenium soil, with even one nut containing more than the RDA. Eating too many of these nuts on a daily basis can reach a toxic level, as well as using supplements that contain selenium in excess of the RDA.

Early symptoms:

• Metallic taste, bad breath
• Nausea, diarrhea
• Hair loss
• Nail brittleness or discoloration
• Skin rash or lesions
• Skin flushing
• Fatigue
• Irritability
• Muscle tenderness”

Selenium

Selenium is a trace mineral, which means that the body only needs a small amount of it. It is found naturally in foods or as a supplement. Selenium is an essential component of various enzymes and …

www.hsph.harvard.edu

“15 foods that contain selenium​

Many foods contain selenium, includingTrusted Source:

1. Brazil nuts​

Brazil nuts are very high in selenium, with 1 ounce (oz), or 6–8 nuts, containing 544 mcg. That’s 989% of an adult’s recommended daily value (DV).

2. Tuna​

Around 3 oz of cooked, yellowfin tuna contains 92 mcg of selenium, or 167% of the adult DV.

3. Halibut​

The same size portion of halibut has 47 mcg, or 85% of the adult DV.

4. Sardines​

Once drained, a 3 oz can of sardines in oil, with bones, will account for 82% of the adult DV. That’s because it contains 45 mcg of selenium.

5. Roasted ham​

A 3 oz portion of roasted ham contains 42 mcg of selenium. That equates to 76% of the adult DV.

6. Shrimp​

Around 3 oz of canned shrimp has 40 mcg of selenium, or 73% of the adult DV.

7. Enriched macaroni​

Some brands of macaroni are enriched with selenium. Once cooked, one cup of this type of pasta will contain 37 mcg, or 67% of the adult DV.

8. Turkey​

A 3 oz portion of boneless, roasted turkey contains 56% of the adult DV, which is 31 mcg.

9. Beef liver​

Pan fried, 3 oz of beef liver can provide 28 mcg, or 51% of an adult’s DV.

10. Chicken​

The light meat in chicken contains the selenium. People should aim for around 3 oz of roasted chicken to consume 22 mcg, or 40% of the adult DV.

11. Cottage cheese​

One cup of 1% milk fat cottage cheese contains 20 mcg, or 36% of the adult DV.

12. Brown rice​

Around one cup of cooked, brown, long-grain rice contains 35% of the adult DV, or 19 mcg.

13. Eggs​

Eggs are also a good source of selenium. One large, hard-boiled egg will provide 15 mcg of the nutrient. That equates to 27% of the adult DV.

14. Bread​

Bread can boost selenium levels, particularly if a person opts for brown varieties. On average, a slice of whole-wheat bread contains 24% of the adult DV, or 13 mcg.

15. Baked beans​

Baked beans are a good source of selenium as well as protein. One cup will provide an adult with 24% of their DV, or 13 mcg.”

15 high selenium foods: Why we need them, and more

The best sources of selenium include some nuts, fish, and poultry. Selenium is a nutrient that the body needs to stay healthy. Learn more.

www.medicalnewstoday.com

 

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“Pure maple syrup has more nutritional value than most sweeteners and has one of the lowest calorie levels. It's got several minerals including potassium, calcium, manganese, phosphorus, iron, and selenium. In this study you can see that maple syrup has up to 24 different antioxidants, which is like unleashing an army inside your body to heal free radical damage and inflammation.”​

Maple Syrup Grades: Everything You Need to Know

The Ultimate Guide to Maple Syrup We all love maple syrup - it’s an all-natural sweetener made from maple tree sap boiled over a wood-fired evaporator. We mash it into sweet potatoes, drizzle it over yogurt, marinate meats or tempeh, spoon it into smoothies, and whip it into baked goods. Ah...

www.treejuicemaplesyrup.com

 

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“The darker syrup also contains more calcium and phosphorus per serving, with more than two times the total found in the Golden Color, Delicate Taste. Basically, in average, darker grades have roughly 27% more mineral contents than their lightest cousin.”

Which grade of maple syrup is the healthiest?

Until a few years ago, the grading systems for maple syrup in the United States and in Canada were different from one another. Nonetheless, the labelling led to some confusion in both countries, which is why it has been modified. For example, the American system used both Grade A and Grade B to...

puremaplesyrup.co

 

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@burtlancast posted this…

“Whatever you chose, never go for manganese supplements....

Russel Blaylock:

These people are destroying their nervous system, and I talked to a lot of them who complained of severe migraine headaches. I said, "Get off the soy," and they do, and that migraine headache goes away. In addition, you have very high manganese levels, which is toxic to the very same part of the brain that produces Parkinson's. You've got a mixture of toxins with soy products, and the people think they are eating a healthy, nutritious product. It's destroying their nervous system, as well as other organs.

Interview with Dr. Russell Blaylock on devastating health effects of MSG, aspartame and excitotoxins - NaturalNews.com”

Maple Syrup. Manganese!

Through Cronometer, I noticed that the only mineral my diet was lacking was manganese. I was trying to figure out how to get more of it in my diet, and I discovered that maple syrup is a great source. I think I will start having maple syrup with my raw liver. (with coffee, gelatin, milk, &...

raypeatforum.com

 

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People forget that meat has vitamin C…

View attachment 60691
“According to the USDA, muscle meat contains no vitamin C. However, this is factually inaccurate and based on the default practice of the USDA to fill in vitamin C amounts as “assumed to be zero”. This is a serious error considering that the USDA tests for almost all other micronutrients. Luckily, there are studies proving that there are naturally occurring vitamin C levels found in meat. If you ever experience any of the symptoms of vitamin C deficiency as listed above, you can always eat some of the meats with vitamin C. These symptoms can also be due to mineral or electrolyte imbalances as well as thyroid imbalances.



The recommended daily allowance (RDA) of vitamin C was created based on the minimum intake required to maintain near-maximal neutrophil concentration for antioxidant protection, not to prevent vitamin C deficiency. In order to avoid scurvy, you only need 10mg of vitamin C per day. The RDA for vitamin C for adults 19+ years old is 90mg for males and 75mg for females. Pregnancy RDA is 85mg and lactation RDA is 120mg. It’s recommended that smokers ingest an additional 35mg daily.



Pork liver (25.3mg per 100g serving) and chicken liver (17.9mg per 100g serving) do have measurable amounts of vitamin C while beef liver only has about 1.3mg per 100g serving. However, always limit the amount of liver you’re ingesting in case of hypervitaminosis, excess copper, and high purine levels. Many of these animal food sources consumed in 200g servings (7 ounces) will cover your RDA of vitamin C, including eating muscle meat alone.”

“It’s worth noting, though, that scurvy-ridden sailors were eating dried meat. Vitamin C is water-soluble, and drying out meat would remove any vitamin C that was present in fresh beef.

It turns out fresh beef has vitamin C -- about 16 mcg/g in grain-fed meat and 25 mcg/g in grass-fed meat [*].


That isn’t much vitamin C, but it could be enough. Plenty of people have eaten nothing but beef, salt, and water for well over a year without developing scurvy, symptoms of which should show up within 3 months of starting the diet. Dr. Shawn Baker is a good example -- he talks about carnivore, vitamin C, and scurvy in our recent podcast. Dr. Baker’s theory is that your vitamin C needs decrease when you cut vegetables out of your diet, and that the little bit in fresh beef is enough to keep you scurvy-free, as long as you don’t cook the vitamin C out by eating your meat well-done.“

A Balanced Look at the Carnivore Diet

When a friend of mine first mentioned the carnivore diet to me, I thought he was kidding. Are people really only eating meat, and expecting to be healthy? It seemed like another fad diet geared at grabbing attention more than anything. After all, despite the many differences of various popular...

www.amplemeal.com

Do You Need Vitamin C on the Carnivore Diet? - Nutrition With Judy

Learn more about the vitamin C requirements for the carnivore diet. Work with us and start your healing journey today!

www.nutritionwithjudy.com

"Yes, beef liver has so much of the oily vitamins that it just takes an occasional meal to meet those requirements generously. The charts have stopped giving its vitamin E content, and rarely mention vitamin K, but it's very good for those. Charts still don't reflect the intracellular (lipid soluble dehydro-) form of vitamin C, but liver is a good source of that too." Ray Peat e-mail exchange

 

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“If you want to reap the benefits of vitamin D-packed mushrooms, here's what to do. First, you'll want to clean them since the sunlight will help them dry more quickly than they would inside. Then, per the Nutrients study, slice them to increase the surface area that can absorb the essential vitamin. Spread your slices out in a single layer on a baking sheet or any kind of flat tray and place them outside in the sun between 10 a.m. and 4 p.m., when the sun's rays are the strongest. During this time, a chemical in your 'shrooms called ergosterol will react with UV rays to generate and soak in even more vitamin D.

Try to leave your fungi out in the sun for an hour to maximize nutritional value, but as the study demonstrated, even a quarter hour of exposure can make a huge difference. Keep in mind that the amount of UV rays your mushrooms absorb can vary depending on the season, weather, and time of day -- although, as a study published in the Journal of Nutrition & Food Sciences noted, the sun-soaking fungi can still produce more vitamin D on cloudy days. As long as they have a little time out in nature, they'll help you stay out of the sun and meet your nutritional needs.“

Why You Should Let Mushrooms Sit In The Sun Before Cooking Them

Save yourself the cost and trouble of picking up supplement bottles and let your mushrooms soak in the sun for a boost of vitamin D. See what to do.

ca.news.yahoo.com

These mushrooms that I left out in the sun for two days to increase their vitamin D content were so tasty! I barely sautéed them in butter and used them in a bone broth and onion soup! They were more intensely flavored.

 

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I am marinating fruit in filtered water for 24 hours, frozen blueberries, raspberries, and a whole organic orange sliced. I will drink this as my vitamin source, sweetened or unsweetened, over the course of two or three days.

 

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@youngsinatra posted…

“I also react very negatively to vitamin D. Gives me symptoms of extreme magnesium and potassium deficiency, and requires unnatural high amount so of both to mitigate some of the effect.

Non of this happens when I sunbath extensively for me.”

Vit D negative sides

Hey everyone, I recently tried to take D3, 1000iu once a day with food, for a couple days I noticed a very subtle improvement. Then I noticed I would out of the blue just get wiped out about 6 hours or so after taking, go to sleep wiped out, next day I would wake up and recover. This repeated...

raypeatforum.com

 

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@5a-DHP posted…

“Sometimes this forum is guilty of falling into black and white thinking when it comes to hormones - if thyroid is protective, more thyroid = more benefit / couldn't possibly ever cause harm (same applies to preg, prog, dhea, dht, etc); likewise, if an excess of cortisol, estrogen, serotonin, etc, is harmful, dropping them as low as possible = entirely beneficial.
Then, when people experience negative or positive effects from taking 'protective' or 'stress' hormones respectively, there's an enormous amount of mental gymnastics to try explain it away - for example, how estrogen deficiency-induced joint pain from AIs is actually a progesterone deficiency, etc.
The reality is much more nuanced; health lies in balance, not extremes.”

Can you get atrial fibrillation from thyroid supplementation

Seems that some people report correlation between low TSH and AFib. What do you think? https://www.bmj.com/content/345/bmj.e7895 Results Of the 586 460 individuals in the study population (mean (SD) age 50.2 (16.9) years, 39% men), 562 461 (96.0%) were euthyroid, 1670 (0.3%) had overt...

raypeatforum.com