Your body needs fuel to function, and this fuel is food. The food you eat contains energy and nutrients that you need to maintain normal bodily functions, but also to be able to live your life. In this article, we list four things that sabotage your nutrient absorption and we share tips how to get around them.
Different types of nutrients
There are two types of nutrients – energy and non-energy. The energizing nutrients consist of proteins, carbohydrates and fats. Non-energizing nutrients are vitamins, minerals and various types of trace elements. All these nutrients are essential, in other words, essential! They are needed to keep our organs healthy, and for the body to function normally.
How to get enough nutrition?
In order to get all the nutrients your body needs, it’s important to eat a varied and nutrient-dense diet – i.e. food that contains a lot of nutrients in relation to the energy content. Something else that’s important to consider is the nutrient uptake. Unfortunately, just because we eat nutritiously, it’s not certain that we’ll absorb all the nutrients from our food. Different nutrients affect each other, and lifestyle factors can sabotage your nutrient absorption. Below we list four common nutrition thieves to be mindful of.
1. Tea and Coffee
Tannins found in tea and chlorogenic acid found in coffee have an inhibitory effect on the absorption of iron in the body. For example, it’s been shown that if you drink tea or coffee with a meal, iron absorption can be reduced by up to about 60 percent. Tea and coffee also affect the absorption of other minerals such as magnesium, calcium, and zinc.
TIP! To prevent this from happening, it is recommended to wait at least an hour after meals before drinking coffee or tea.
Hard exercise is stressful for the body and after a tough workout, both the immune system and the gut flora are negatively affected. If you exercise a lot and hard for longer periods of time, it can deplete the stores of, among other things, vitamins A, C, E and B, as well as iron, magnesium and calcium. For those who train hard, it is therefore extra important to think about the diet and make sure that you cover your entire nutritional and calorie needs.
3. Antibiotics and other medications
Medication with antibiotics and other drugs is sometimes necessary to treat various ailments and health problems. However, a course of antibiotics can knock out up to 90% of the gut flora.
And did you know that over-the-counter drug aspirin can prevent the absorption of vitamin C, which has a protective effect on the gastric mucosa?
During a course of antibiotics, you can advantageously take a supplement of lactic acid bacteria to compensate for the effect on the gut flora. However, it’s important that you wait at least two hours after taking the antibiotic before taking the Synbiotic. During drug treatment, it is also important to eat a nutritious and healthy diet.
TIP! If you really need the antibiotics, always supplement with lactic acid bacteria to repopulate the good bacteria in your gut.
When you’re stressed, vitamins-B, C and magnesium are consumed faster than usual, which is paradoxical because they are extra important for the body during stress. B-vitamins are, among other things, crucial for keeping the nervous system on track. Vitamin C supports the adrenal glands responsible for regulating the secretion of the stress hormone cortisol. Magnesium helps regulate heart rate, lower blood pressure and stimulates the neurotransmitter GABA, which prevents nerve cells from being overstimulated.
Prolonged high stress has a similar effect to hard exercise on the body, where both the immune system and gut flora are affected. Therefore, be sure to eat extra nutritiously during stressful periods and try to find healthy ways to unwind.
TIP! Make it a habit to relax and calm down multiple times a day. This can by taking a quick walk, breathing consciously for a couple of minutes, meditate or reading a book. Find what works for you and use it to manage your stress.
A supplement for your gut health
Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.
Why should you take Synbiotic15?
A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.
Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.
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- Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020;11(1):103-112. doi:10.1093/advances/nmz082
- Maier L, Goemans CV, Wirbel J, Kuhn M, Eberl C, Pruteanu M, Müller P, Garcia-Santamarina S, Cacace E, Zhang B, Gekeler C, Banerjee T, Anderson EE, Milanese A, Löber U, Forslund SK, Patil KR, Zimmermann M, Stecher B, Zeller G, Bork P, Typas A. Unravelling the collateral damage of antibiotics on gut bacteria. Nature. 2021 Nov;599(7883):120-124.
- Morck TA, Lynch SR, Cook JD. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983 Mar;37(3):416-20.