3 Simple Ways to Improve Nutrient Absorption
article by Emily Collyer
You made the switch to a more whole foods diet, so why are you still feeling flat?
Plenty of people clean up their diet in hope to feel amazing but still end up battling low energy, slow recovery, digestive issues or signs they're not getting enough nutrients.
One key factor in nutrition isn't just what you eat, but how well your body absorbs and uses those nutrients. This is known as nutrient bioavailability - the proportion of a nutrient that actually enters your bloodstream and is available for your body to use. In simple terms, it's how much of what you eat that will actually benefit you on a cellular level. Without efficient digestion and absorption, even the most nutrient-rich meals may fall short of supporting your overall health.
Three Factors Affecting Nutrient Absorption
The following factors will influence how well your body absorbs and utilises nutrients:
1. Digestive Function and Gut Health
Issues such as gut inflammation, low stomach acid, or insufficient digestive enzymes can reduce your ability to break down food and extract nutrients effectively. After all, most of our nutrients are absorbed in the small intestine and stomach.
Issues such as gut inflammation, low stomach acid, or insufficient digestive enzymes can reduce your ability to break down food and extract nutrients effectively. After all, most of our nutrients are absorbed in the small intestine and stomach.
2. Nutrient Type and Form
Some nutrients need to be converted by enzymes before your body can use them, meaning certain forms are easier to absorb than others. For example, whole-food sources like beef liver (or beef liver capsules) naturally contain folate in it's active form - ideal for those who have reduced enzyme activity or can't convert folate from other sources (for example, MTHFR gene mutation). Iron is another example: it exists as heme iron (found in red meat, liver and spleen) and non-heme (found in plants and supplements). Heme iron is more bioavailable and easier to absorb.
Some nutrients need to be converted by enzymes before your body can use them, meaning certain forms are easier to absorb than others. For example, whole-food sources like beef liver (or beef liver capsules) naturally contain folate in it's active form - ideal for those who have reduced enzyme activity or can't convert folate from other sources (for example, MTHFR gene mutation). Iron is another example: it exists as heme iron (found in red meat, liver and spleen) and non-heme (found in plants and supplements). Heme iron is more bioavailable and easier to absorb.
3. Presence of Co-Factors
Vitamins and minerals often work as a team. Nutrients like copper, zinc, magnesium ad B vitamins support each other in metabolic processes. Low levels or imbalances of these co-factors can limit how efficiently your body uses nutrients you consume. Additionally, fat soluble vitamins like A,D,E,K also require a dietary fat source for absorption.
Case Example: Why A Healthy Diet Fell Short
In a recent clinical case, a client made an effort to include more carbohydrates, B vitamins and other energy supporting nutrients, yet still struggled with persistent fatigue and low energy. Testing revealed that their body wasn't efficiency converting these nutrients into useable forms. The underlying issues? low stomach acid and suboptimal levels of co-factors.
Supporting Nutrient Absorption
With that in mind, creating an internal environment that supports nutrient absorption and utilisation is a key part of good nutrition. Evidenced based recommendations include:
- Supporting Gut Health: Consuming probiotic and prebiotic foods may help maintain a balanced microbiome. Minimising irritants such as excessive alcohol or highly processed foods may be beneficial.
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Supporting Digestive Function: Adequate stomach acid and digestive enzymes assist in breaking down food for nutrient absorption. If digestion is a concern, consultation with a healthcare practitioner is advised.
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Including Dietary Fat: Consuming healthy fats alongside foods rich in fat-soluble vitamins (A, D, E, and K) may support their absorption.
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Balancing Co-Factors: Ensuring intake of minerals such as magnesium, zinc, copper, and B vitamins through whole food supplementation if necessary.
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Minimising Nutrient Blockers: Limiting excess caffeine, alcohol, and certain medications at appropriate times may help optimise absorption.
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Personalising Nutrition: Individual digestive and metabolic needs vary. Professional nutritional guidance can help tailor nutrition strategies.
Shifting the Nutrition Conversation: From Quantity to Quality Within
While food quality remains important, advancing nutrition involves understanding how the body utilises food. Prioritising the conditions that enable full nutrient absorption and activation may contribute to overall wellbeing.
By focusing not only on the foods on your plate but also on how your body processes them, you may support optimal nutritional outcomes.
Have questions about your diet? Connect with Emily
Have questions about your diet? Connect with Emily
