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Overcoming the Nutrient Absorption Barrier: How Supplements Can Help

In the world of wellness, there's a common belief that supplements are simply a way to fill in the gaps in our diets. However, the truth is that there are many factors that can impact how much vitamins and minerals our bodies are able to absorb and retain from the foods we eat. Stress, medications, environmental toxins, and even the natural aging process can all play a role.

As a result, even if you already eat a nutrient-dense diet, you may not be absorbing and utilising all the essential nutrients your body needs to thrive. 

Other contributing factors that affect our overall nutrient intake include the quality of our food and the timing of which we consume it.

We have come a long way since our ancestors foraged for wild foods that were naturally rich in vitamins, minerals, and essential fats. Sadly, due to modern farming practices such as soil depletion, industrial farming, and hybridisation techniques, the foods we consume today have significantly fewer nutrients compared to their wild counterparts.

It's well known that exercise is one of the best ways to support our well-being, however, if you don't give your body the time it needs to properly absorb nutrients before you work out, you could be missing out on the full benefits of your food and your workout.

Supplements are a great complementary approach to ensure that the body is receiving adequate amounts of key vitamins and minerals. When choosing supplements, it's important to opt for high-quality products that are free from harmful additives and synthetic fillers. By choosing clean supplements, you are avoiding these unwanted substances and ensuring that you are getting the highest quality nutrients and bioavailability.

Bioavailability refers to the ease with which your body can absorb and utilise the nutrients in a supplement. This also determines how much of the desired nutrient your body can absorb without requiring you to take excessively high doses.

How to improve supplement absorption and get the most out of the nutrients you're taking

1. Genetic Insights:

myDNA gives you a deeper insight into how your DNA impacts the way your body responds to vitamins with personalised B Vitamin insights.

B vitamins are crucial for maintaining energy levels, promoting immunity, supporting healthy skin, and improving eyesight. With your personalised B Vitamin insights, you'll understand how your body processes B Vitamins and learn which foods you should be consuming to ensure you maintain a healthy vitamin intake tailored to your unique genetic makeup. By optimising your vitamin intake, you can take control of your health and wellbeing.

2. Vitamin D


A vitamin D deficiency affects the body's ability to absorb calcium. 

Vitamin D is a vital nutrient that impacts our overall health and well-being. While it is primarily known for supporting bone health. Vitamin D also plays an important role in regulating the immune system, supporting cardiovascular health, and even influencing gene expression.

Incorporating enough vitamin D into your diet via food alone can be quite tricky as it is only present in small amounts in a handful of select foods. If you follow a mostly plant-based or vegan diet, it's particularly beneficial to supplement with vitamin D3 and omega-3.

To maximize the benefits of your Vitamin D supplement, opt for Vitamin D3, which is considered the most bioactive form.


Cod liver oil is also a great dietary source of vitamin D.

3. Magnesium


Magnesium contributes to many bodily functions, including protein synthesis, muscle and nerve function, blood sugar control, blood pressure regulation, and energy production. The reason it is so crucial for the absorption of important nutrients is that it activates enzymes that facilitate the transport of minerals such as calcium and potassium across cell membranes and into cells.

4. Timing


The timing of your supplement intake can also impact absorption. Some supplements are better absorbed in the morning, while others are better absorbed at night. For example, iron is best absorbed on an empty stomach in the morning, while magnesium is best absorbed at night. Check the instructions on your supplements to see if there are any recommendations for timing.


Incorporating vitamin C into the daily routine can improve various vital body functions, such as strengthening the immune system, promoting tissue healing, and collagen formation. To maximize absorption, experts suggest dividing your vitamin C intake throughout the day.

5. Combining Supplements For Synergy


Taking a multivitamin or a supplement that combines several key nutrients can provide a synergistic effect, where the nutrients work together to improve absorption and maximize their health benefits.  This can be particularly beneficial for people who follow restrictive diets or for fussy children who may not be getting all of the nutrients they need from their food.

Herbs of Gold children's range of supplements and multivitamins are formulated to be free from common allergens like egg, milk, nuts, gluten, lactose, and artificial colors, flavours, and sweeteners. With clean and natural ingredients, you can feel confident that you're providing your child with a safe and effective source of essential nutrients to support their growing bodies.


Nutrients important for healthy hair include protein, B vitamins, vitamins A, C, and D, and minerals like iron, selenium, and zinc. Diets low in calories or fat are often linked to weak, unhealthy hair. Pairing hair and skin supplements with food helps to improve the absorption of hair and skin supplements, the combination helps to activate digestive enzymes and acids.

6. Prioritising the health of our gut Health


The gut microbiome is responsible for gathering, breaking down, and utilising nutrients. Maintaining good gut health is not only important for improving the absorption of nutrients but also for keeping toxic waste and bad bacteria at bay. 

The gut microbiome also plays a role in synthesising certain vitamins, such as vitamin K and some B vitamins. These vitamins are produced in the gut and absorbed by the body. Supplements, like probiotics, work to balance the good bacteria, ensuring the digestive system has the environment it needs to function properly.

7. Reducing Stress


Stress is known to hamper the digestive process and can have a detrimental effect on nutrient absorption. Stress releases cortisol, which slows down digestion. Being calm and getting enough rest helps to reduce your body's heightened adrenal state and supports the release of important digestive enzymes, muscle relaxation, and blood flow.

8. Staying hydrated


Drinking enough water throughout the day is essential. Water helps to transport nutrients throughout the

Supplements can be a valuable tool in overcoming the nutrient absorption barrier and ensuring that your body is getting the nutrients it needs to function at its best. 


woman drinking water

This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It should not be relied upon for specific medical advice and you should always consult with a qualified healthcare professional for any concerns related to your health.

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