Is it bio-available? Optimising Absorption of Food & Supplements
Bioavailability is a fundamental concept in nutrition and pharmacology, describing the proportion of a nutrient or active ingredient that enters the bloodstream when introduced into the body and is thus able to have an active effect. In simple terms, even if we ingest a high quantity of a particular nutrient, only a certain amount might actually be absorbed and utilised by our body. This makes bioavailability a crucial factor in ensuring that the nutrients or compounds we consume can truly benefit us. Here at ELIVIDE I talk a lot about the bioavailability of many supplements on the market. In fact it was one of the big reasons I started ELIVIDE after seeing that much of the market was using poorly absorbable nutrient forms and additives that negatively affected digestion. But what about the food we ingest? Bioavailability is vital in food because it determines the actual nutritional benefit we gain from what we eat. Even foods that are nutritionally dense may not deliver all their benefits if their nutrients are poorly absorbed. For instance, leafy greens like spinach are high in calcium, but due to the presence of oxalates—a compound that binds to calcium and inhibits absorption—the bioavailability of calcium from spinach is lower than its face value. So how can we improve bioavailability? When I work with clients, I'm always thinking about ways to optimise their absorption of food, before I even think about changing the diet. We can be eating the healthiest food in the world but we might not be absorbing it. Here's my top tips for making sure you get the most out of your food. Chewing You have probably heard this many times before but chewing is essential for digesting food properly. Did you know that carbohydrate digestion starts in the mouth? The more we chew, the more we signal our stomach to produce acid and our pancreas to start making digestive enzymes. Both of which are essential for increasing how much we absorb. Aim for 20 chews per mouthful. Liquid intake Be mindful of drinking too many fluids near to eating, ideally 20 minutes before and after food refrain from drinking too many fluids. A few sips is absolutely fine but just to be aware that drinking to many fluids can dilute our stomach acid and digestive enzymes. Drinking a lot of fluids during a meal can also lead to feeling uncomfortably full or bloated, which may hinder digestion by causing an overly stretched stomach. Timing There's nothing more your body loves than routine as its always looking to predict your next move so it can prepare better, at least physiologically speaking. If you can eat at the same time each day, you will find more consistent hunger patterns and likely better digestion as a result. Keeping a routine isn't easy in this day and age but aim for a 30 minute window at each eating interval. Breathing Are you breathing through your mouth the majority of the time? Breathing through your mouth increases activation of the sympathetic nervous system (SNS), sometimes referred to as our fight and flight system. Think of it this way, the only time you would breath through your mouth is when you are running at the peak of your breath, at least thats when it should happen. It's a bit like simulating running for your life. Our SNS is not interested in digesting food and therefore shuts down digestive processes. Try to get into the habit of breathing deeply through your nose during the day and also whilst you eat. This will help make your body feel safe enough to digest properly. There's plenty more one can think about when considering bioavailability but these are great tips to consider that don't even involve changing your food. And don't forget, if we can optimise digestion of food, we can also increase the absorption of the supplements we consume. Matt Jarosy Founder
