How To Absorb Vitamins And Minerals

How to Absorb Vitamins and Minerals

Feb 21, 2011 | By Juliet Wilkinson

Naturally available, vitamins and minerals are substances found in plants, animals, soil and even water. These micronutrients are needed to stimulate reactions and healthy functions within your body, such as digestion and energy production. Your digestive system breaks down and absorbs needed nutrients naturally. However, several factors will modulate how well your body absorbs these nutrients -- which are modifiable by watching how you eat or take supplements.

Step 1

Eat an array of fresh vitamin- and mineral-rich foods. Plants contain both vitamins and minerals, which are extracted from the water and soil in which they grow. Vitamin and mineral supplements may be needed for those who do not eat a balanced diet.

Step 2

Balance your protein, fat and carbohydrate consumption with each meal. These macronutrients affect digestion time -- or the amount of time that nutrients spend in your digestive tract. Proteins and fats linger in the stomach longer and can prolong absorption time. Carbs should compose 45 to 65 percent of your daily calories, whereas protein should represent 10 to 35 percent, according to MayoClinic.com.

Step 3

Avoid laxatives or stool softeners, unless they are prescribed by your physician. Vitamins and minerals are absorbed while resting in the small intestine, and laxatives speed stool through the intestines and may decrease the amount of nutrients absorbed.

Step 4

Try not to eat vitamin- and mineral-rich foods or take supplements at the same time as your antacids or medications for gastroesophageal reflux. These medications affect the hydrochloric acid content of the stomach and may adversely affect your body's ability to absorb minerals, specifically iron and zinc.

Step 5

Take into account the synergistic effects of vitamins and minerals. For example, consume calcium along with vitamin D supplements to maximize absorption. Vitamin D also impacts your body's ability to use the mineral magnesium. Vitamin C is responsible for stimulating the absorption of minerals such as chromium and iron from foods.