Increasing Nutrient Absorption in Your Body
Mascari, Brooke. January 25th, 2025
How to Increase Nutrient Absorption
Nutrient deficiencies can significantly impact your overall health, leaving you feeling fatigued, prone to illness, experiencing poor mood, and unable to perform at your best! While eating a nutrient-dense diet is essential, the way your gut absorbs these nutrients is equally important. In Ayurveda, we say, “You are what you digest,” in comparison to the familiar Western phrase, “You are what you eat.”
Eating the healthiest foods in the world doesn’t matter if your gut cannot absorb and utilize the nutrients in that meal. So, digestion is key to a healthy and balanced life! Let’s explore effective strategies to optimize nutrient absorption and improve overall health.
1. Understand the Basics of Nutrient Absorption
Nutrient absorption primarily occurs in the small intestine, where nutrients from digested food are absorbed into the bloodstream. Factors such as gut health, enzyme production, and the presence of beneficial bacteria all play a role in how well nutrients are absorbed. If your gut is inflamed or imbalanced, it may not effectively absorb essential vitamins, minerals, and other key nutrients.
2. Start with Gut Health
To maximize nutrient absorption, the health of your gut lining and microbiome is crucial:
Address Gut Inflammation: Chronic inflammation in the gut can damage the intestinal lining, leading to conditions like leaky gut. Incorporate anti-inflammatory foods such as turmeric, ginger, and omega-3 fatty acids. Consider cutting out hard-to-digest foods, like raw vegetables and high oxalate foods. Leafy greens, though very high in nutrients, can be very hard for an inflamed or injured gut to digest; leading to further inflammation and gut permeability (leaky gut).
Support the Gut Microbiome: A diverse microbiome supports digestion and nutrient absorption. Consume fermented foods like yogurt, kefir, sauerkraut, and kimchi, or take a high-quality probiotic supplement (or even better, do both if you can!) to support and balance your gut microbiota.
Ensure Adequate Stomach Acid: Low stomach acid (hypochlorhydria) can hinder nutrient breakdown and absorption. Foods like apple cider vinegar and bitter greens can help stimulate stomach acid production.
3. Focus on Digestive Enzymes
Digestive enzymes are crucial for breaking down macronutrients into absorbable forms:
Supplement When Necessary: If you have enzyme deficiencies, consider taking digestive enzyme supplements with meals.
Chew Your Food Thoroughly: This simple step aids in the mechanical breakdown of food, allowing enzymes to work more effectively.
Include Enzyme-Rich Foods: Pineapple (bromelain) and papaya (papain) are natural sources of digestive enzymes.
4. Optimize Your Diet
Certain dietary practices can enhance nutrient absorption:
Pair Nutrients Strategically: Some nutrients require specific conditions for absorption. For instance, pair iron-rich foods with vitamin C (e.g., spinach with lemon juice) to boost iron absorption.
Eat Healthy Fats: Many vitamins, such as A, D, E, and K, are fat-soluble and require dietary fat for absorption. Include avocados, olive oil, and nuts in your meals.
Avoid Anti-Nutrients: Compounds like phytates and oxalates can inhibit nutrient absorption. Soaking, sprouting, or fermenting grains, legumes, and nuts can reduce their impact and help your digestion.
Stay Hydrated: Adequate hydration supports digestion and nutrient transport across the intestinal lining.
5. Address Underlying Health Conditions
Certain conditions can impair nutrient absorption:
Celiac Disease: Gluten can damage the small intestine in individuals with celiac disease, reducing nutrient absorption.
Lactose Intolerance: Lactase deficiency can hinder the digestion of dairy products, leading to nutrient malabsorption.
Irritable Bowel Syndrome (IBS): IBS can disrupt gut motility and lead to nutrient deficiencies.
Seek Professional Guidance: If you suspect an underlying issue, consult a healthcare professional for testing and tailored recommendations if you feel like you could use further support. Many of these imbalances and diseases can be cured and healed with consistent lifestyle changes; so don’t lose heart.
6. Reduce Stress
Chronic stress can impair digestion and reduce nutrient absorption by diverting energy away from the gut.
Practice Relaxation Techniques: Activities such as deep breathing, yoga, and meditation can calm your nervous system and improve digestion.
Avoid Eating Under Stress: Make mealtimes a calm and mindful experience to support optimal digestion.
Allowing your nervous system to relax and be calm is key. Begin adding mindfulness practices to your daily life like meditation (this one is the best), breathwork, and yoga! Try as many mindfulness practices as you can and be consistent with your favorites.
7. Incorporate Lifestyle Adjustments
Small lifestyle changes can make a big difference:
Exercise Regularly: Moderate exercise promotes healthy blood flow to the digestive organs, enhancing nutrient absorption.
Sleep Well: Poor sleep can disrupt gut health, so aim for 7-10 hours of quality sleep each night.
Limit Processed Foods: Highly processed foods can disrupt gut health and hinder nutrient absorption. In fact, in some cases, processed foods have been shown to deplete your body of nutrients. Think of it this way, good foods give you life, but processed fake foods steal your life. Try to choose real, good-quality foods as often as you can. By doing this, you know you’re adding to your health and life.
8. Consider Testing for Nutrient Deficiencies
To determine the root cause of your nutrient deficiencies, consider testing:
Blood Tests: Measure levels of vitamins (B12, D), minerals (iron, magnesium), and other nutrients.
Stool Tests: Evaluate gut health and detect imbalances in the microbiome or digestive enzymes.
Functional Tests: Identify food sensitivities, inflammation markers, and more.
9. Supplement Smartly
If dietary changes alone aren’t enough, supplements may be necessary:
Choose Bioavailable Forms: Look for highly absorbable forms of nutrients (e.g., methylcobalamin for B12, magnesium glycinate).
Follow Professional Advice: Work with a healthcare provider, functional doctor, or Ayurvedic practitioner to choose appropriate supplements and dosages.
Improving nutrient absorption in the gut involves a multifaceted approach that prioritizes gut health, mindful eating habits, and addressing underlying health issues. By making these adjustments, you can enhance your body’s ability to absorb essential nutrients, paving the way for better health and vitality! (Always consult with a healthcare professional to tailor these strategies to your unique needs.)
