Paleo Diet and Paleolithic Diet Questions & Answers

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Hey kids, I'm new to paleo -- week 3. Hooray! I've struggled with bloating, constipation that started one morning 5 years ago. I went through a battery of tests back then and was treated for h.pylori (antibiotics--boo!). There was also an unconfirmed guess of minor median arcuate ligament syndrome (some restricted blood flow to the artery that delivers blood to the stomach).

I got weary of doctors visits and just tried to forget about the chronic pain, discomfort (bleh)-- I've never been big on processed food or sugar, but finally I started paleo and I'm starting to feel better! Plus, my mood, energy and even memory is noticeably improved. I just recently went through a new round of doctors who said I was WAY low in vitamin D (11ng/mL) and somewhat low in B12, slightly enlarged thyroid. I had a bone scan and showed ostepenia in my lumbar spine (why?!). Normal thryoid scan/labs.

I'm a 27 year old female, [5'4", 104 lbs, 15% body fat], and have always been active (lifting, yoga, running). I started on vitamin D 2000iu/day, a pro/prebiotic, plus a multivitamin with kelp and I think that has been okay for the most part. A few days ago, my doctor put me on caltrate+D for the bone mineral density, but I've heard mixed things about calcium supplements and was hoping to get some input from you kids. Also, the constipation has returned a bit-- can that be from the supplements?

Thanks!!

Update: So my less-than-perfect alternative was the Trader Joe's Cal/Mag/Vit D. I realize the evils of combination supplements (and possibly supplements in general, but...)-- there are a few things in it that I wouldn't have put in there. But, it's relatively affordable and I think there is some improvement in my digestive symptoms. There is 500mg Calcium in many forms, 250mg Magnesium (oxide ... still and aspartate), D3 cholecalciferol, along with Betaine HCL, Stinging nettles, horsetail, spirulina. It advertises as a made "in a green food base." While I can't scientifically tell you what that statement means, so far it's better than what I had before. Hoping to get off the Calcium by my next check-up as I think I'm better off on VitD and maybe some Mag. Also, I tried the Magnesium oil - it feels pretty good on sore legs and feet. In all, NICE WORK TEAM!

edited May 24 2011 at 22:59

asked May 17 2011 at 14:54

smartcookie
1,845●2●11

	With your D3 at 11ng/ml, you bump up your daily intake of d3 to 10000IU for three months then back down to 5000IU. If you are out in full sun half clothed for a half hour you can make 10000 to 20000IU. Aches and pains...fibromyalgia... abate with levels of vit d3 between 70 and 100ng/ml. D3 assists in transporting cal to the bones and it assists your immune system in warding off viruses and bacteria. I haven't been sick for 3 years since supplementing with 5000IU/day. My level mid 80s. – Dexter May 17 2011 at 17:41
	Ok, Dex. I get retested in a month, so hopefully I'll be all sunshine inside and out. How long did it take to bring your levels up? – smartcookie May 17 2011 at 23:59
	I never did test pre supplementing. I just went with what I was reading at Nephropal and Dr Harris' and Trackyourplaque, Dr Davis and the Vitamin D Council site. Then tested after a year and I was at mid 80s ng/ml and still there. – Dexter May 18 2011 at 0:41
	There is bing.com/health/article/mayo-126649/… Hypercalcemia which is too much cal circulating in the blood. Since Vit D3 assists the body in moving cal into the bones and does it very efficiently, I have read that some practictioners will limit supplements with Calcium. But since you are so low to begin with I don't think Hypercalcemia will be a problem in the next year. But bloodwork always tracks serum calcium so be aware in the future blood lipid panels. – Dexter May 18 2011 at 0:49
	Ok then. I have a hunch that I'm fine with the calcium just need to get that vit D up. – smartcookie May 18 2011 at 17:10

Aughra · Accepted Answer · 2011-05-17 15:29:46Z UTC

Are you taking Magnesium? If you're taking Calcium you have to take magnesium, first of all to help with absorption but also it helps prevent the constipation. I'm not a sciency person so I can't give you the medical reason why it's important but I know that a magnesium deficiency is a common reason for constipation and it's one of the only nutrients that's hard to get enough of in the diet... even Paleo. A good rule of thumb is 2:1 for cal/mag. so if you take 1000mg of calcium then take 500 of magnesium.

Also, I have to admit, if I'm having a bad day constipation-wise, which still happens sometimes, I'll use magnesium as a natural laxative and increase my dosage to a little higher.

Make sure you're getting plenty of probiotics in your diet too. Kimchi, NATURAL sauerkraut (like Bubbies,) and yogurt/kefir if you're dairy tolerant are good sources.

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