Low-carb, gluten-free diet and Centrum Silver

[jcmiller]

I'm gluten intolerant and need to follow a low-carb diet to keep my weight under control. My initial use of the Atkins Diet is what allowed me to discover my intolerance. The intolerance seems to have developed with age (I'm 66) and became a definable problem at about age 62. I'm pretty sure that my late father had the same problem in later life. I have tested negative for celiac disease by duodenal biopsy.

Problems with leg cramping at night drove me to WebMD, where calcium and magnesium deficiencies are identified as possible causes for same. An inspection of the label of my Centrum Silver revealed that it provides only 22% and 13% RDA for these nutrients, respectively. Supplemental calcium and magnesium seems to be helping me with the cramping problem.

This investigation made me wonder what other nutrients I might be lacking on my low-carb, gluten-free diet. Reportedly, whole grains are rich in vitamin B (specifically, thiamine, riboflavin, niacin, and folate). Centrum Silver provides 0, 0 100% and 100% of these nutrients, respectively. Whole grains are also rich in iron, magnesium and selenium. Centrum Silver provides 0, 13% and 79% of these nutrients, respectively. These observations made me wonder if the formulation of Centrum Silver is based in part on the assumption that its users eat "normal" amounts of grain each day.

It appears that, on a low-carb and gluten-free diet, one should be especially concerned about acquiring the RDAs of calcium, magnesium, thiamine, riboflavin, and iron. Calcium is mainly available in dairy products, including cheddar cheese. Magnesium is mainly available in artichokes; in nuts; in black, Navy and white beans; and in spinach and tomato paste. Thiamine is mainly available in grains. Riboflavin is mainly available in dairy products and grains. Iron is available in meats, poultry, and seafood. Thus, supplements for calcium, magnesium, thiamine, riboflavin may be in order on a low-carb and gluten-free diet.

I solicit others' observations on this issue.

[mizski]

Re: Low-carb, gluten-free diet and Centrum Silver

I have some sensitivity to wheat products and feel much better since starting Atkins. I became aware of this issue when I was following the South Beach diet prior to Atkins where they stressed having whole grains and whole wheat breads. Grains like oats, barley and quinoa didn't seem to be as problematic. I will be curious to try them again when I get to the OWL grain rung.

As far as supplements, I felt somewhat draggy in the beginning of Atkins and after reading the supplement chapter in DANDR, I questioned whether my Centrum Silver was adequate. I switched to an Atkins Basic 3 clone offered by Vitacost in addition to fish oil, CoQ10 and L-Carnitine. The difference in how I felt was HUGE. I also take calcium citrate on days when my calcium is low (per the numbers in FitDay). The Vitacost low-carbers multi has plenty of thiamine and riboflavin to make up for the lack of grains in the early phases of Atkins.

p.s. I take 2 rather than 3 of the multi per day.

[atkinsgal08]

Re: Low-carb, gluten-free diet and Centrum Silver

For leg cramps, are you getting all your water?

You might also try eating avocado ... great source of potassium.