what is the best way to get a good balance of vitamins A, D (D3?), K (K2)? should I just go with fermented CLO/butter oil or should I supplement them all separate to avoid the high omegas? I know ideally I would be getting D3 from the sun, and A & K from food sources. But if those don't seem to be doing it what would be the best way to supplement?
The answer to your question is simple. Eat a balanced diet consisting of whole, unprocessed foods. Pastured ruminant liver is likely the cheapest, most bio-available way to get most of your vitamin / mineral needs. If you have access to it, daily mid-day sun is the best way to get your D naturally. It doesn't take too long either.
The CLO and butter is great but ideally you'll want pastured, raw butter. Supposedly you'll be getting lots of vitamin K this time of year (the spring) from pastured butter. Also pastured egg yolks. I wouldn't count on getting adequate D from sun exposure. Organ meats are also good sources for what you're looking for but if you eat beef liver (high in vitamin A but no D) you should eat some lard with it for the vitamin D...you don't want one without the other. Chicken, goose and duck livers have both A and D. I don't know why omega 6 should be an issue here. You're getting omega 3 from both the CLO and butter and in a good ratio to the 6.
I agree with the above, if you eat a health balanced diet then you should not be deficient in these vitamins. Personally I take a Vitamin D supplement during the winter months as sun exposure is pretty limited!
One thing to remember is that Vitamins A, D E and K are fat soluble. This means that they are best absorbed and transported in our bodies in the presence of fat. So if your taking supplements of these vitamins make sure you take them after a meal with a decent fat content :)
Okay, an important point here, fermented CLO is food. It's not what we usually think of as a supplement that has been designed in a lab and pressed together my machines from synthesized vitamins and binders.
If you have true fermented CLO, that hasn't been heat treated, you can think of it as more of whole food. Same goes for butter oil.
Vitamin K2, especially the MK-4 variant which appears most beneficial, is difficult to find in the diet, without pastured dairy. So butter oil is potentially a good option, it just depends on who you are.
I have absolutely no affiliate with these guys, but they are the only source on the planet that I have been able to find that actually make real fermented CLO - and they are Green Pastures.
As has been mentioned, ruminant liver is an awesome source of Vitamin A, and of course sunlight for vitamin D.
I've personally came to the conclusion that the RDI for Vitamin A is ridiculously low, so I eat several serves of liver each week to bump it right up.
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