How to Increase Nutrient Adsorption

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No one can argue with the adage “you are what you eat” but that’s only if you absorb what you eat. Nutrient absorption is very 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.

Not absorbing nutrients is similar to not consuming them in the first place. Nutrients can’t help your body if they never truly make it inside to do their job. Not absorbing enough of all the essential nutrients can create health problems 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 their destination.

In this blog post, I’ll share some strategies on how to make nutrients more absorbable. But first, a quick lesson on the nutrient absorption process.

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 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 they were complexed with anti-nutrients, or 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 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. 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.

Simple strategies to boost nutrient absorption from the foods you enjoy

Vitamin C

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. Looking for some fun and nutritious ways to prepare your vegetables? Check out my blog post on Healthy greens to eat now: 5 not-so-basic leafy greens.

Iron

Iron is the most common mineral deficiency in the U.S. Some of the most iron-rich foods are meat, 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 or cook lentils with vegetables (see my cooking demo). Enjoy your tea or coffee—not with, but—between your iron-rich meals. 

Photo by Marko Rick on Pexels.com

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 olive oil or pairing them with a nutritious dip or dressing to help you absorb more of these essential fat-soluble vitamins. 

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Calcium

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 some 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. Just be sure to have a regular supply of vitamin D (see the section above on fat-soluble vitamins for more information about Vitamin D). If you are on a dairy-free diet and have limited access to sunlight, a professional-grade supplement may be helpful.

Lycopene: Cooking tomatoes brings out this bioactive

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 in red and dark green fruits and vegetables such as tomatoes, pink grapefruit, and watermelon. The main sources of lycopene are cooked tomato products like tomato paste, tomato sauce and tomato juice.

Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can improve your absorption of lycopene.

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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 to maximize nutrient absorption to meet your health goals, consult a registered dietitian/nutritionist who can assess your diet and customize an eating plan for you.

How to Avoid The Most Common Nutrient Deficiencies

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It’s proven: 31 percent of people in the United States are at risk for a deficiency in at least one vitamin or mineral essential for good health. It may be hard to imagine that we don’t get enough nutrition when we see an abundance of food available 24/7, but it’s true. A recent study showed that many of us need more of these top five nutrients: Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, and iron.

Should you be concerned about being low in one or two vitamins or minerals? In a word, yes. That’s because vitamins and minerals are essential for optimal health. Being low may not cause immediate symptoms, but it puts you at risk for many serious diseases that can affect your brain, heart, blood, immune system, metabolism, bones, mental health, etc. Nutrients are key pieces your body needs to maintain all of your systems in good working order. Missing just one or two pieces can throw off the delicate balance you need to be healthy and feel great. That’s because most nutrients don’t have just one vital role to play within the body, they play many, many vital roles.

How would you even know if you’re at risk for a nutrient deficiency? It’s not always obvious. Sometimes symptoms aren’t felt for a long time and sometimes they’re very vague and non-specific. For example, fatigue, irritability, aches and pains, decreased immune function, and heart palpitations can be signs of many things, including a nutrient deficiency. This article goes over the five most commonly deficient nutrients, some of the more obvious symptoms, and foods that are high in each so you can get enough.

Vitamin B6

The number one most common nutrient deficiency found in the US was Vitamin B6. This vitamin is important for your blood, brain, and metabolism. Vitamin B6 helps the formation of hemoglobin in the blood (the part that carries oxygen around). It also helps to maintain normal levels of homocysteine (high levels of homocysteine are linked with heart disease). In addition, this vitamin plays an important role in the production of neurotransmitters (chemical messengers allowing nerve cells to communicate with each other). Not to mention the fact that it’s also involved with over 100 enzyme reactions in the body, mostly for metabolism. 

Some of the main symptoms of a serious deficiency in Vitamin B6 are depression, confusion, convulsions, and a type of anemia called “microcytic” anemia. Symptoms of a less serious deficiency are no less serious. They include increased risks for heart disease and Alzheimer’s. These wide-ranging health effects are why Vitamin B6 is so essential for health. 

Vitamin B6 is found in all food groups. People who eat high-fiber cereals tend to have higher levels of the vitamin because cereals are often fortified with it. Vitamin B6 is also found in high quantities in potatoes, non-citrus fruits (e.g., bananas), and various animal-based foods such as poultry, fish, and organ meats.

Chicken and Potatoes are good sources of Vitamin B6

Vitamin B12

Like Vitamin B6, Vitamin B12 is also very important for your blood and brain. It is needed for the creation of healthy red blood cells and the formation of the outer coating of nerve cells (myelin) which is very important for their optimal functioning.

Vitamin B12 can be a bit difficult to absorb from your food. To improve absorption, it’s important to have adequate acid and digestive enzymes in the stomach. This is because the vitamin is very strongly bound to the proteins in food, and stomach acid and enzymes help to break those bonds and free the vitamin so your body can take it in.

Having a Vitamin B12 deficiency can be caused by a type of anemia called “pernicious” anemia. Pernicious anemia is an autoimmune disease that affects the stomach and reduces its ability to absorb Vitamin B12. A deficiency in Vitamin B12 can then lead to a different type of anemia called “megaloblastic” anemia. Low levels of Vitamin B12 can also cause neurological damage (due to impaired myelination of nerve cells). 

Vitamin B12 isn’t naturally present in most plant-based foods, except it is found in some nutritional yeast products. It is naturally found in dairy, eggs, fish, poultry and meat and is particularly high in clams, beef liver, trout, and salmon. Many breakfast cereals are fortified with Vitamin B12. 

Clams are rich in Vitamin B12

If you are consuming Vitamin B12 supplements or eating foods that are fortified with Vitamin B12, your levels of stomach acid and digestive enzymes aren’t as critical as they are for the absorption of the vitamin directly from foods. This is because when adding Vitamin B12 to foods and supplements, it’s not tightly bound to their proteins and this makes it much more easily absorbed.

Vitamin C

Vitamin C is important for wound healing (by assisting in collagen formation), the production of neurotransmitters, metabolism, and the proper functioning of the immune system. Vitamin C deficiency can result in a disease called scurvy. Symptoms of scurvy include weak connective tissue such as bleeding, wounds that won’t heal, and even the loss of teeth.

Vitamin C also acts as an antioxidant to reduce the damage caused by free radicals that can worsen several diseases such as certain cancers and heart disease. Vitamin C also helps your body absorb the essential mineral iron, which is one of the top five nutrient deficiencies also included in this article.

You can get Vitamin C from many fruits and vegetables. Ones particularly high in Vitamin C include bell peppers, oranges, and orange juice. Other good sources of the vitamin include kiwifruit, broccoli, strawberries, Brussels sprouts, tomato juice, cantaloupe, cabbage, and cauliflower. Vitamin C is not naturally present in grains, but some breakfast cereals are fortified with it.

When choosing foods for Vitamin C, choose the freshest options because levels of the vitamin naturally reduce over time the longer the food is stored. Try, as much as possible, to eat Vitamin C-rich foods raw. If you do cook them, then choose steaming and microwaving instead of prolonged boiling because the vitamin is destroyed by heat and is water-soluble.

Fruit is rich in Vitamin C

Vitamin D

Vitamin D, also known as the “sunshine vitamin,” is very important for your bones. It promotes the absorption of the mineral calcium. When your body has enough calcium, it can maintain normal bone mineralization and prevent problems in the muscles that lead to cramps and spasms. Getting enough Vitamin D and calcium can also help protect against osteoporosis. In addition to all of these bone and muscle impacts, Vitamin D helps to reduce inflammation and modulate both immune function and sugar metabolism. 

Without enough Vitamin D bones can become thin, brittle, or misshapen. Vitamin D prevents these issues known as rickets (in children) and osteomalacia (in adults).

Your skin makes Vitamin D when it’s exposed to the ultraviolet rays of the sun and very few foods naturally contain it. The few Vitamin D-rich foods include fatty fish and fish liver oils (e.g., salmon, trout, cod liver oil). Other foods that naturally contain small amounts of Vitamin D include egg yolks, beef liver, and cheddar cheese. Some mushrooms can contain Vitamin D—particularly those exposed to UV light. 

Salmon is a good source of Vitamin D

Most of the dietary Vitamin D that people in the US get is from fortified foods and beverages. These include some dairy products (mainly milk), certain plant milks (e.g., soy, almond, or oat milks), various breakfast cereals, and a few types of orange juice. Be sure to look at the nutrition labels to see if and how much Vitamin D is in each serving of the food or beverage.

Iron

Iron is a mineral essential for healthy blood so that it can transport vital oxygen throughout your body every second of every day. This happens via a compound in your red blood cells called “hemoglobin.” Iron also supports your muscles (like Vitamin D) and your connective tissue (like Vitamin C). Having adequate iron is necessary for physical growth, neurological development, hormone production, and the function of your cells. 

A deficiency in iron is commonly known as “anemia.” Menstruating women tend to be lower in iron simply because of their regular loss of blood.

Most iron in the body is in the blood, but there is some stored in the liver, spleen, bone marrow, and muscles. This is why iron deficiency progresses slowly from depleting your stores (mild iron deficiency), to reducing the number of red blood cells (marginal iron deficiency), before you get to full-out iron deficiency anemia.

Iron is naturally found in many foods in one of two forms: heme and nonheme. Animal-based foods contain the more absorbable heme form. Plant-based foods naturally contain nonheme iron. This is where Vitamin C comes in. Vitamin C helps your body absorb the nonheme iron from plants, which is why, if plants are a main source of iron in your diet, it’s important to combine iron-rich plants with Vitamin C-rich plants in the same meal.

Some of the best sources of iron include fortified cereals, oysters, white beans, dark chocolate, beef liver, lentils, spinach, and tofu.

Combine Vitamin C rich peppers with beans and lentils to enhance iron absorption

Bottom line

Up to one-third of people in the US are at risk for at least one nutrient deficiency. Most commonly, that deficient nutrient is Vitamin B6, but there are also many people deficient in vitamins B12, C, and D, as well as the mineral iron. Vitamins and minerals are essential nutrients because everybody needs them on a regular basis for good health. Lacking in any one nutrient can have far-reaching consequences. Eating a nutrient-rich diet with a variety of foods can help everyone achieve their health and nutrition goals. If you are uncertain about the nutrient adequacy of your diet, taking a multivitamin is a good insurance policy. Optimal Multivitamin with Iron by Seeking Health is a well-rounded daily multivitamin and mineral supplement with high-potency gentle iron and active B vitamins. Quality matters when it comes to dietary supplement. Consider the bioavailability of the nutrients when comparing prices. Don’t waste your money buying supplements that your body can’t absorb and utilize. Be sure to choose a reputable brand with 3rd party testing to verify the content of the supplement. For trusted professional brands, check out my wellness store. I offer my readers 15% off all purchases.

To know if you’re at risk for a nutrient deficiency, consult a Registered Dietitian who can review your food intake and supplements.