Even if you eat well and are diligent about taking your vitamins, you still may not be getting an adequate amount of certain nutrients, thanks to several factors that interfere with their absorption. Read on to find out what you can do to ensure you’re getting the nutrients you need.
1. Prescription drugs: Certain medications can bind with nutrients and inhibit their absorption. For example, acid-reducing drugs can impact the absorption of vitamin B12, while antibiotics can destroy “good” bacteria in the digestive system that play a role in the digestion and absorption of vitamins and minerals. On the other hand, some nutrient-rich foods and dietary supplements can interfere with the effectiveness of medications. Before you take any medication or supplement, talk to your doctor or a healthcare professional to discuss possible interactions and what steps you can take to ensure your body is effectively obtaining and absorbing important nutrients.
2. Age: As you age, your body becomes less efficient at extracting and absorbing nutrients from the foods you eat and the supplements you take. Eating more nutrient-dense foods, such as richly colored fruits and vegetables, can help. You should regularly visit your doctor to have your vitamin levels tested, so you can address any specific deficiencies if necessary.
3. Alcohol: Alcohol affects the absorption of nutrients in a number of ways. Alcohol may encourage the swift breakdown of pills and capsules before they reach the small intestine where absorption occurs. It can also interfere with normal digestion by damaging cells in the stomach and intestine, and interfering with the release of important digestive enzymes. Alcohol also acts as a diuretic, which promotes excretion of stored minerals such as calcium and magnesium. Reduce alcohol’s negative impact on nutrient absorption by avoiding it within four hours of taking supplements.
4. Caffeine: Similar to alcohol, caffeine can promote excretion of vitamins and minerals. In excessive amounts, tannins (a type of plant compound) found in caffeine can also inhibit the absorption of calcium, iron, magnesium and B-vitamins. Limit your consumption of caffeine to 1 or 2 cups of coffee or tea per day, between meals, or drink decaffeinated beverages.
5. Stress: The constant stresses of daily life can take a toll on your body, depleting nutrient stores and altering your body’s digestive efficiency. If you’re feeling frazzled, make sure you’re getting enough antioxidants (including vitamins A, E and C), B-vitamins, fiber and minerals such as chromium, copper, iron, zinc and magnesium, as the absorption or retention of these nutrients can be decreased during times of stress.
Factors that may improve nutrient absorption include a healthy diet, regular exercise and timing and method of supplement intake. Read more about when and how to take your supplements.