How to Increase Nutrient and Vitamin Absorption

Nutrient and vitamin absorption may be the difference between simply eating well and deeply nourishing your body. Even when you’re doing everything right—eating well, taking supplements, being consistent—it can be a silent saboteur that keeps you from feeling your best. And it’s often hard to catch. Nutrient deficiencies can often present as a slew of vague symptoms, including fatigue, hair changes, hormonal shifts, and brain fog, making them easy to miss. But digestion is about more than just the breakdown of food; it is a delicate process that determines the amount of a nutrient that ultimately gets absorbed into your cells. Here’s how to make sure you’re getting the most out of your food, vitamins, and supplements.

During digestion, the digestive tract breaks down food into smaller, absorbable components. Carbohydrates are broken down into simple sugars, proteins are broken down into amino acids and peptides, and fats are broken down into fatty acids and monoglycerides.

• Carbohydrates are broken down into simple sugars, used for quick energy and to fuel both muscles and your brain

• Proteins are broken down into amino acids and peptides, used to build and repair tissues (like our muscles and skin) and play a role in hormone production, neurotransmitters, and enzymes

• Fats are broken down into fatty acids and monoglycerides, which form cell membranes, support hormone production, and give us long-lasting energy from our cells

From these smaller molecules, nutrients like vitamins and minerals are extracted and cross through the lining of the small intestine (which is lined with millions of tiny, finger-like projections called villi and microvilli that help with absorption). From there, they pass into your bloodstream so your cells can use them to keep your body running smoothly.

Bioavailability is the portion of a nutrient that is available to be absorbed and used by the body after being digested. Which means that the foods and supplements you ingest won’t necessarily be fully used—their bioavailability depends on a few different things (more on that shortly).

Having poor vitamin absorption can lead to nutrient deficiencies that influence a myriad of health concerns and symptoms, including fatigue, difficulty concentrating, pain, mood changes, hair loss, grey hairs, frequent illness, digestive issues, hormonal symptoms, osteoporosis, and slower recovery.

Here are a few of the major factors that shape how well the body absorbs and uses the nutrients you consume:

Learning how to create a better foundation for actually using the nutrients you consume is key. Here are some tips:

Support adequate stomach acid, digestive enzymes, and bile production by:

• Eating regular meals
• Chewing food thoroughly (until liquid!)
• Avoiding drinking liquids while eating (this dilutes stomach acid)
• Managing stress around mealtime with a few concentrated deep belly breaths (to bring the body into rest and digest)

A balanced microbiome supports strong intestinal walls, helping nutrient absorption. Support gut health through: 

• Getting enough fiber (30 grams per day for females, 40 grams per day for males). Fiber feeds our good gut bacteria and keeps us regular

• Try fermented foods (if well-tolerated) such as kefir, sauerkraut, kombucha, or sourdough bread

• Use targeted probiotics when necessary

Not all supplements have equal absorption or the same intended use—check the form! 

• Methylated B-vitamins, chelated minerals, and lipid-based formulations are more bioavailable. 

• Consult your healthcare provider for more guidance for your individual recommendations regarding dosing, timing, and safety.

• For example, doctors recommend taking Folic Acid in pregnancy since it’s backed by years of research and robust safety and efficacy data—but you may want to add Methylated Folate to the mix if you’re worried about Folic Acid metabolism.

Remember, certain nutrients compete for absorption, like Calcium and Iron. Take minerals like these 2 to 3 hours apart to improve absorption.

• Smoking, excess alcohol, and some medications can disrupt digestion and nutrient absorption.

• Healthy aging can be supported through regular exercise, adequate protein and fiber intake, and targeted strategies to support digestion and mitochondrial health.