Vitamin B Deficiency In Ray Peat Diet

I know RP eats an egg every day, and eats liver and shellfish occasionally. But is this enough to get your b group vitamins?

Vitamin B content of a cooked large egg: Egg, whole, cooked, fried Nutrition Facts & Calories

Sure liver and shellfish have a lot of b-vitamins, but since b group vitamins are water soluble, they need to be eaten every day regularly to get the b-vitamins.

So what should be done about this? I know RP cares a lot about b-vitamins, especially for their effects on nervous system, metabolism, liver. How does he get his b-vitamins?

 

I use nutritional yeast almost every day now. It can be also beneficial to superdose some other B vitamins separately like Thiamine, Biotin depending on current health.

 

Orange juice? Milk? A couple of quarts of either provides plenty alongside those other foods that you speak of

 

Orange juice, potatoes, milk also contain some b vitamins. If you would only eat potatoes and milk, you will meet the RDA.

 

If you eat a lot of white rice and white sugar and use metabolism increasing substances such as caffeine, methylene blue, or thyroid you will quickly deplete vitamin B stores. Antibiotics can also deplete B vitamins.

 

You simply may not be eating enough. Out of all the vitamins, I find being deficient in b vitamins exceedingly difficult on a Peat way of eating. Liver, eggs, shellfish, milk, orange juice are some of the staples and they're all loaded with vitamins and minerals, especially the b vitamins. Vitamin k is the only nutrient that Peaters could possibly not be getting enough of, due to the strict avoidance of green vegetables. However most Peaters supplement this, so it's not a issue. Also liver does have some k in it, probably just enough to prevent an outright deficiency (can't confirm though).

 

What you are describing is an ideal Peat diet. I don't think everyone who Peats eats those foods. Many (myself included) eat a lot of refined sugar and refined starch like white rice. It's an easy way to get more carbs and avoid toxins, but can induce several nutrient deficiencies.

 

I don't think there's anything wrong or anti-peaty about table sugar. I eat some myself, I also drink coke pretty regularly. But I make sure I have about a tbsp. of beef liver pate everyday plus 2 eggs and a quart of 1% milk. Typically I'll also have a 16oz glass of OJ as well. I prefer potatoes and homemade tortilla chips over rice when I want starch, but I've been known to occasionally eat rice as well. Refined carbohydrates are not bad in my opinion, they just might increase your nutritional demands some.