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Understanding Absorption and Bioavailability of Nutrients 

 November 29, 2012

By  Dr. Tripp Stover, D.C.

Mechanicsville Virginia Chiropractor – At Stover Chiropractic, P.C. it is not unusual for me to recommend some basic nutritional supplements, herbs, or vitamins to support faster and more effective pain relief and healing.  More often than not most of my patients are already taking or have tried supplements.  As a result the conversation often touches on the quality and effectiveness of the products they are already taking or are available on the market.

It is so important to understand how our bodies absorb nutrients we take in supplements.  Most of what is taken off the drug store shelves is not effectively absorbed in our digestive system.  As a result we literally flush our money down the toilet.

What I’m saying is – the cost conscious shopper will look at labels for what they need in a supplement, and if there are two with the same doses of what they need and one costs less, they will go with the cheaper one.  Believe me, it is cheaper in more ways than price.  It is not helpful to spend slightly less money and not actually be able to absorb the vitamin (Centrum and One-a-Day brands are the best examples of this).

We carry Standard Process Whole Food vitamins at Stover Chiropractic.  You will not flush your money down the toilet with this brand and it will benefit your health and healing.  There may be other brands that do just fine, I don’t know them personally.

I know many of us spend a considerable amount of time and money buying and preparing foods that will help keep us healthy—and for good reason.  There are far more nutrients in whole foods than in anything you can buy in a box at the supermarket.  When food is processed, many vitamins, minerals and important micronutrients are removed.  Some are added back in by the manufacturer, but it is never the same as what you would get from the original food.

But even if you cook whole foods from scratch, is there really any way to be sure that your body is actually getting all those good nutrients you’re putting into it?  Even if you take appropriate vitamin and mineral supplements, is there really any guarantee they actually get to where they’re needed?  Understanding how absorption and the bioavailability of nutrients works can help ensure you are getting the nutrients you need.

The technical definition of bioavailability according to the Oxford Dictionary is “the proportion of a drug or other substance which enters the circulation when introduced into the body and so is able to have an active effect.”  In other words, it’s the amount of a nutrient that gets into your bloodstream that determines its bioavailability.  The many things that affect bioavailability include the food’s original nutrient content, food processing, efficiency of digestion, absorption, how the circulation distributes the nutrient and whether it is able to pass through cellular walls.

To become bioavailable, nutrients must first be absorbed from food.  The first step in absorption is breaking your food down so the nutrients contained inside it can be released.  To some extent, this happens when the food is cooked or otherwise processed.  Lycopene, the phenol contained in tomatoes, is a great example.  It is more bioavailable if the tomatoes have first been processed in a product such as tomato sauce.  The tough cell walls of raw tomatoes do not allow for as much lycopene to be released through the normal digestive process.  Prior processing aside, food begins to be broken down when you chew and swallow.  It continues to be broken down by digestive juices in your stomach.

Once food is broken down in the stomach by digestive enzymes, it passes into the small intestine, which is where the most nutrients are absorbed.  If there are any problems with the digestive system at any point, bioavailability may be reduced.  For instance, many elderly people have been found to have low levels of vitamin B12, despite eating foods high in the nutrient.  As we get older, our digestive system often does not release sufficient amounts of pepsin and digestive acids to be able to free B12 from the protein in the food to which it is bound.

Bioavailability can also be affected by the combination of nutrients being consumed at the same time.  Some types of nutrients help and some hinder the absorption of certain other nutrients.  For example, calcium and iron interfere with one another’s absorption, so if you are trying to increase either your intake of calcium or iron (or both), be sure to eat them at separate meals.  On the other hand, vitamin C actually enhances iron absorption, so sautéed spinach with red bell peppers is a good food combination from this this point of view.

If you are in good health, have a good digestive system and eat healthy foods grown organically and meat from free range sources, then you might be getting sufficient nutrients from the foods you eat (I would not recommend taking a chance).  Bioavailability becomes more of an issue if these basic conditions are not met or if you’re asking your body to perform at a level that benefits from having specific types of nutrients available faster (during elite athletic competitions for example).  If either of these situations applies to you, your doctor can suggest supplements you can take (or injections, if necessary) to ensure that you are not deficient in any important nutrients.  If you’re involved in competitive athletics, you should also be careful to know and follow the rules of your sport as they apply to nutrition, supplements and any other substances that may be introduced to improve performance.

Please consider what supplements you are taking and the quality of product.  If you have any questions please call – 804-559-1100.

Dr. Tripp Stover

Stover Chiropractic, P.C. –  Real. Simple. Healthcare.

www.DrTrippStoverBlog.com

Spine-Health.com

www.TrippStoverDC.com

 

Location:

We are located at 9097 Atlee Station Road in Mechanicsville, Virginia, 23111.  This is a Hanover county address, but we are minutes from Glenn Allen, Innsbrook, Sandston, and Varina.  We also serve many people from King William and New Kent Counties.  Our close proximity to I295 means we are very easy to reach from anywhere in the Richmond Metro area.

Dr. Tripp Stover, D.C.


Dr. Stover grew up in Richmond. He has been married to his wife Andrea since 2000 and they make their home in Mechanicsville with their children, Avery and Garnett.

Dr. Tripp Stover, D.C.

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