Nutrient Absorption 101
“You are what you eat” is a very famous saying . . . although, you may have heard the more accurate version of it: “You are what you eat and absorb.” Absorption is important because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from these nutrients simply because they pass right through you and are not absorbed from those foods.
Not absorbing nutrients is similar to not getting them in the first place. Nutrients can’t help your body if they never truly make it inside to do the work they need to do to support your health. Not absorbing enough of all the essential nutrients can lead to health problems (that’s why they’re called essential) if it leads to a deficiency. According to a recent study published in the journal Nutrients, researchers found that “Nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin, or has anemia.” The top five most common nutrient deficiencies were for Vitamins B6, B12, C, and D, and the mineral iron.
Your digestive system is how your body takes the essential nutrients from your food and absorbs them so they can be used for growth, maintenance, energy, healing, and overall good health. For example, Vitamin A has to reach your eyes to prevent night blindness and Vitamin C has to make it to the skin to heal wounds. The same goes for iron for your blood and energy levels, and calcium for your bones, muscles, and teeth. Before nutrients can get where they need to go, they first need to be removed from the food and absorbed into your body so that they can then be circulated to get where they need to go.
In this blog post we’ll go over some of my pro tips on how to make nutrients more absorbable. But first, why are some nutrients hard to absorb?
Why some nutrients are harder to absorb
Everyone needs to get enough of all of the essential nutrients for good health. This includes macronutrients (e.g., protein, carbohydrates, and healthy fats) and micronutrients (e.g., vitamins and minerals). Absorption and digestion of nutrients can be tricky because there are so many different foods and nutrients.
Fun fact: How much of a nutrient is absorbed and can be used or stored in the body is called nutrient bioavailability. This describes how available the nutrient is for our biological use.
There are three main steps to digesting the food you eat: breaking it down, absorbing the nutrients, and eliminating the rest/waste. That’s why your digestive system provides a long, diverse journey for food to travel once it’s eaten. For example, your stomach is full of digestive juices (e.g., acid, enzymes) to break food into smaller pieces. Then, as your food starts moving through your small intestine, your liver and pancreas add alkaline bile (to neutralize the acid), as well as other enzymes to break down other components of food. Your small intestine is responsible for most—but not all—of the absorption of nutrients into your body. The final journey is through the large intestine that is home to your friendly gut microbes (helpful bacteria and other tiny microorganisms). These microbes can break down (or ferment) some of the toughest nutrients that have made it this far intact (some fibers). The large intestine also absorbs some nutrients and water.
Whatever nutrients don’t get absorbed—because they weren’t broken down small enough, or were complexed with anti-nutrients, or because the digestive tract itself couldn’t do its best work—is eliminated as waste. It’s natural and healthy to eliminate a lot of what you’ve eaten, but ideally the waste should have very little nutrition left in it. You want most of the essential nutrients to be absorbed so your body can use them for your best health.
Despite the diverse and complex processes that your body uses to absorb and digest as many nutrients from foods as possible, sometimes it can use some help. Some people have food intolerances or digestive/gut issues that result in malabsorption of certain nutrients. Plus, there are some nutrient-nutrient interactions and anti-nutrients found in foods that can reduce your ability to absorb them.
The good news is research shows that there are some very interesting things that can increase nutrient bioavailability, without necessarily requiring supplements. By eating certain nutrients together—or apart, or certain foods cooked—or raw, you can enjoy the same foods, but in a more nutritionally efficient, bioavailable, way.
Strategies to get more nutrients from the same food
Here are some simple strategies to get more nutrition from the foods you enjoy.
ABSORB MORE VITAMIN c: ENJOY THESE FOODS FRESH AND RAW
Vitamin C is one of the most common vitamin deficiencies in the U.S. Foods that are rich in Vitamin C include fruits and vegetables. Some of the highest sources of Vitamin C are bell peppers, citrus fruits (and their juices), kiwis, broccoli, and strawberries.
Vitamin C is an antioxidant that is water-soluble and destroyed by heat. This means that the Vitamin C levels are highest when the food is fresh and raw (or cooked as little as possible). To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible. If you enjoy them cooked, do so minimally by lightly steaming or microwaving them.
ABSORB MORE IRON: ENJOY IRON-RICH FOODS WITH - AND WITHOUT - THESE
Iron is the most common mineral deficiency in the U.S. Some of the most iron-rich foods are seafood, beans and lentils, liver, spinach, and tofu. Also, some breads and cereals are fortified with iron. But, not all iron-rich foods are equal. Iron is found in two different forms: heme (in animal-based foods) and non-heme (in plant-based foods). Heme iron is more bioavailable and more easily absorbed than non-heme iron. This means that the iron in plants is more difficult to absorb, but there are some simple tips that you can use to absorb more.
Iron absorption can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee. This means, enjoy your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal. For example, add some bell peppers, orange wedges, or berries to your spinach salad. And enjoy your tea or coffee—not with, but—between your iron-rich meals.
ABSORB MORE FAT-SOLUBLE ESSENTIAL VITAMINS A, D, E, AND K
Vitamin A is found in liver, seafood, eggs, and fortified dairy. Pro-vitamin A (beta-carotene) is found in fruits and vegetables, especially orange ones like sweet potatoes and carrots, and dark green leafy ones like spinach and kale. Because of the way beta-carotene is stored in the plant cells, not all of it is as bioavailable as Vitamin A in animal-based foods. Unlike with Vitamin C, Vitamin A is fat-soluble and becomes more bioavailable when orange and dark green plant-based sources are cooked.
Vitamin D is essential for bone health because it promotes absorption of calcium and is needed by bone cells for growth and repair, Vitamin D also helps reduce inflammation and helps to regulate the immune system and carbohydrate metabolism. Known as the sunshine vitamin because your skin makes Vitamin D when exposed to UV light, Vitamin D is also naturally found in a few foods. These foods include seafood, mushrooms exposed to UV light, egg yolks, and some fortified dairy.
Vitamin E is an antioxidant vitamin that is necessary for protecting cells from oxidants to prevent or delay chronic diseases. Vitamin E is also essential for your immune system. Foods with high levels of Vitamin E include whole grains, nuts and seeds, and their butters and oils (e.g., wheat germ oil, sunflower oil, peanut butter).
Vitamin K comes in two forms: K1 is in dark green leafy vegetables, broccoli, soy, and herbs. Vitamin K2 is mostly made by bacteria, so it’s found in fermented foods like yogurt, cheese, and sauerkraut. Vitamin K is essential for proper blood clotting and bone metabolism.
These four fat-soluble vitamins can be fairly bioavailable on their own, but a simple tip can help enhance absorption even more: get enough healthy fat. This means cooking your vegetables with a bit of healthy oil or pairing them with a nutritious dip or dressing to help you absorb more of these essential fat-soluble vitamins.
ABSORB MORE CALCIUM: BE SURE TO HAVE A REGULAR SUPPLY OF VITAMIN d
The largest sources of calcium in the North American and European diets is from milk and dairy products. You can also get calcium from fruits and vegetables (e.g., kale, spinach, broccoli), as well as mineral water. Some of the plant sources of calcium have lower bioavailability because they contain anti-nutrients like oxalate and phytic acid. The amount of calcium absorbed from these foods is increased with Vitamin D intake. While you don’t need to get Vitamin D in the same meal as a calcium-rich one, getting enough vitamin D every day is key—whether that means eating Vitamin D-rich foods with a bit of healthy fat or going outside in the sun.
Note: See the section above on fat-soluble vitamins for more information about Vitamin D.
ABSORB MORE LYCOPENE: COOKING TOMATOES BRINGS OUT THIS BIOACTIVE COMPOUND
Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Studies show that lycopene may help reduce risk of heart disease and some cancers like prostate cancer. Lycopene is a health-promoting antioxidant found red and dark green fruits and vegetables such as tomatoes, pink grapefruit, and watermelon. The main source of lycopene are cooked tomato products like ketchup, tomato juice, and pasta sauce.
Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can improve your absorption of lycopene.
IDEAL NUTRIENT PAIRING EXAMPLES:
Leafy greens (like spinach, kale, etc.) with peppers or berries
Eggs with sweet potatoes or wilted greens
Olive oil with herbs and veggies
Avocado with kale or broccoli
Nuts/seeds with oranges, berries or cherries
Beans and rice
Turmeric and black pepper
Lifestyle factors that affect nutrient absorption
How you prepare and consume your food is incredibly important. However, even if you’re preparing and consuming your foods in the best ways possible you still may not be absorbing your nutrients as well as you could due to various lifestyle habits/factors. This is where the holistic approach to nutrition comes in. To receive optimal health, our lives as a whole need to be balanced and fine-tuned! Let’s take a look at some lifestyle factors that could be hindering your nutrient absorption.
MEDICATION
Many times, nutrient needs are altered because of long-term medication use, especially when taking anticonvulsants and/or Phenobarbital for epilepsy, antacids, anti-inflammatory drugs, and laxatives. All these medications, for example, can interfere with calcium and vitamin D absorption, which negatively affects bone metabolism. Blood pressure medications, antidepressants, and hormone medications can also interfere with nutrient levels in the body. Some foods, such as B12, calcium, and iron, as well as others, depend on the high acidity of gastric juices from the stomach to release them from foods. Those who habitually take acid-blocking drugs often have impaired nutrient absorption, and, as a result, can actually develop nutrient deficiencies. These are just a few examples, but you get the picture.
lack of exercise
Exercise helps keep the digestive tract healthy, pushing food through it for better absorption. One important note is that too strenuous of workouts can wreak havoc on digestion, especially if you don’t give food the time it needs to digest. Working out on a full stomach can take over digestive resources and interfere with proper absorption. Wait about 1 hour after eating before partaking in intense exercise. If the body is too busy trying to divert blood and nutrients to muscles during an intense workout, it can’t also stay focused on the task of digestion. This rule only applies for intense workouts, however, as yoga and walking can be great for the digestive system after a meal!
POOR STRESS MANAGEMENT
When you are stressed, which happens to all of us, (and unfortunately most of us are chronically stressed), the fight or flight response takes over and can shut down digestion in the process. Indigestion and heartburn are two common results to a constant fight or flight atmosphere in the microbiome, but other signs can include headaches, diarrhea, constipation, multiple food sensitivities, and more. When stressed, the increase in cortisol (the stress hormone) slows digestion of food and can leave some of it digested. Stress also increases the need for specific nutrients, like vitamin C, B vitamins, and magnesium. Finding a workable stress management plan can relieve those symptoms, creating more favorable circumstances for normal absorption. Some great ways to reduce stress include:
Meditation
Yoga, tai-chi, Qui-gong, taking a walk
Breathwork
Journaling
Visualization practices
Listening to high-frequency music or a sound bath on YouTube
Etc.
ALCOHOL AND CAFFEINE CONSUMPTION
Unfortunately, caffeine and alcohol are both diuretics, meaning that they make the body lose water. This ultimately affects digestion and not in a good way. Caffeine and alcohol also reduce the number of digestive enzymes in your systems, and can damage the stomach and intestines making it harder for nutrients to be absorbed. I’m not saying to give up caffeine or alcohol completely, but taking a break from them a couple times a year can make a huge difference. The key is to at least limit intakes. Here are some tips:
If you are hooked on caffeine but also iron deficient, consider waiting an hour or so between caffeine and supplements or meals that contain iron
If you cannot wait an hour, consider adding a couple TBSP of milk or cream to coffee or tea to buffer the interference
When it comes to alcohol, keep it to a minimum or at least avoid it within 4 hours of taking supplements
EATING TOO QUICKLY/NOT CHEWING THOROUGHLY
Many times, this goes hand-in-hand with stress levels. When we are stressed we usually don’t slow down and chew our food properly. This is also common if we are in a rush, which majority of us are (our schedules are packed too tightly). If food isn’t chewed properly or thoroughly, the body will not absorb the nutrients it needs. Deep diaphragmatic breathing before consuming a meal may help not only relieve stress but allow the body relax before you start eating. This will help slow down your mind and body, which makes for better digestion and absorption!
OTHER FACTORS TO CONSIDER
Get 7-9 hours of quality sleep each night
Consider using probiotics (or incorporate more probiotic-rich foods) to nourish a healthy gut microbiome
Reduce sugar levels in your diet
Avoid eating while distracted
Consume an anti-inflammatory diet
The natural aging process affects how we absorb nutrients, it’s important to increase consumption of specific vitamins and minerals as we get older
Final thoughts
Healthy eating is a little bit more than consuming nutritious foods, it’s also about absorbing the nutrients from those foods so they can be used in your body. With a few simple tips, you can get more benefits when you enjoy the same nutritious foods you usually do.
Eating Vitamin C-rich foods fresh and raw, and cooking foods rich in fat-soluble vitamins can help you absorb more of those essential nutrients. Eating fat-soluble vitamins with a bit of healthy fat, iron-rich foods with some Vitamin C (but not tea or coffee), and calcium-rich foods with some Vitamin D can also enhance absorption.
If you need help getting enough of all of the essential nutrients to reach your health goals, consult a credentialed dietitian who can help!
Do you have concerns about your digestion? Want to ensure you’re maximizing absorption of all the essential nutrients? Need some support in planning and making meals to get the most nutrition for you and your family? Book an appointment with me today to see if my product/program/service can help you. CLICK HERE TO BOOK NOW!
References
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
Cleveland Clinic. (n.d.). Malabsorption. https://my.clevelandclinic.org/health/diseases/22722-malabsorption
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https://pubmed.ncbi.nlm.nih.gov/36299246/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/
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National Institutes of Health. (2021, March 26). Vitamin C: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
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National Institutes of Health. (2021, June 15). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
National Institutes of Health. (2022, April 5). Iron: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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