How To Increase Nutrient Absorption For Bone Health

In this article, we’ll take a look at how to increase nutrient absorption from a few key micronutrients for bone health. When we talk about bone health and important micronutrients, usually calcium, vitamin D and magnesium get the most attention.  But, there are several other micronutrients that need our attention like Vitamin K and Vitamin C, for example.  

And, while all of these nutrients deserve attention, one thing we have to consider is how well we absorb the nutrients in general from our food and supplements.  Absorption of nutrients directly influences the strength and density of bones. 

How To Increase Overall Nutrient Absorption – General Tips

Here are some general tips that help us increase the nutrient absorption of foods:

• Maintain a healthy gut: the gut is where we absorb all of our nutrients.   Consume a variety of fruits and vegetables, legumes, nuts, seeds and probiotic-rich foods and/or supplements to support gut health.
• Limit alcohol and caffeine
• Limit soda
• Add fermented foods to your diet: even 1-2 tablespoons promotes gut health and increases nutrient absorption
• Stay hydrated: the lining of your gut and intestines need water for optimal function
• Limit artificial sweeteners as they don’t support gut health
• Limit processed foods.  Foods in whole food form support gut health.
• Get enough sleep: poor sleep can disrupt the balance of gut bacteria
• Get enough exercise: this promotes healthy gut bacteria
• Slow down your eating: chewing your food thoroughly aids in the breakdown of nutrients

Now, let’s discuss how to increase the absorption of individual key micronutrients for bone health.

Calcium:

• Get enough Vitamin D, as it is required for calcium absorption. It’s a good idea to have your vitamin D level tested to know if your level is optimal.
• Pay attention to magnesium intake, as it works with calcium. Magnesium-rich foods such as leafy greens, nuts, and whole grains can contribute to optimal absorption. 
• Spread your calcium intake throughout the day rather than consuming it all at once, as this allows for better absorption. 
• Read my blog post about how to increase calcium intake here.

Vitamin D:

• Have exposure to the sun.  Aim for about 10-30 min of sun exposure several times a week
• Get enough vitamin K (found in leafy green vegetables like spinach and kale). Vitamin K works together with vitamin D.
• Vitamin D is a fat soluble vitamin so consuming healthy fats is necessary for absorption – add olive oil, grass-fed ghee, avocados, nuts and seeds, etc. to your meals
• If you take a supplement, take it with food.
• Get enough magnesium, as it is involved in the activation of Vitamin D (read more about magnesium here).
• Have your vitamin D levels tested to make sure you aren’t deficient; supplement if needed.

Vitamin K:

• Since vitamin K is another fat soluble vitamin, it is similar to vitamin D in that it requires healthy fats for good absorption.  Healthy fats include olive oil, grass-fed ghee, avocados, nuts and seeds.
• Leafy greens, broccoli, and Brussels sprouts are excellent sources of vitamin K. 

Magnesium:

• Magnesium-rich foods include nuts, seeds, whole grains, and leafy greens.  
• Pairing magnesium-rich foods with sources of vitamin D can enhance absorption, as vitamin D supports the activation of enzymes responsible for utilizing magnesium in the body.
• Reducing the intake of caffeinated beverages and alcohol, which can contribute to magnesium excretion, is also advisable. 
• Additionally, managing stress levels positively impacts magnesium absorption, as chronic stress can deplete magnesium stores. 
• Consider supplementation 
• Read more about magnesium and get our magnesium handout here.

Vitamin C:

• Have a variety of vitamin C-rich foods into your diet, such as citrus fruits, strawberries, bell peppers, and broccoli. 
• Pair vitamin C-rich foods with sources of non-heme iron, found in plant-based foods like beans or lentils
• Eat vitamin C-rich fruits and vegetables raw or if you prefer vegetables cooked, do so by lightly steaming them.  
• Consider a supplement if you aren’t able to eat a variety of foods rich in Vitamin C.  

Iron:

• If choosing plant sources of iron (beans, lentil, spinach and tofu), pair those with Vitamin C-rich foods to enhance absorption
• If you eat animal foods -meat, poultry, or fish provide heme iron, which is more easily absorbed than non-heme iron from plant sources; organ meat is also a great source of iron

Consult with a Registered Dietitian Nutritionist:

Individual needs can vary, and certain health conditions may impact nutrient absorption. Consulting with a healthcare professional can provide personalized guidance based on your specific requirements.  Most insurance plans cover nutrition counseling sessions under preventive services. Consider scheduling with me for a nutrition counseling session – more details regarding insurance eligibility and scheduling are found here.

Optimizing nutrient absorption is a multifaceted approach involving dietary choices, mindful eating, and lifestyle habits. By incorporating these strategies into your daily routine, you’re not only investing in strong bones but also fostering overall well-being. Remember, small, consistent efforts lead to lasting results.