What food makes you sleepy?

Sleep.

The ultimate rest and rejuvenation time we have the opportunity to experience every single day.

But most people don’t get enough quality sleep. And it’s not their fault.

Difficulty falling asleep or staying asleep are all too common. A lot of people don’t remember how it feels to wake up well-rested and full of energy. And many people don’t realize how much impact insufficient sleep can have on both physical and mental health.

I spent many years getting poor sleep from having little kids and then a snoring partner. Can’t do much about the kids keeping you up or waking you up but the partner…  ;)  I actually ended up sleeping in a separate room and it has made all the difference in the world to my mental health, ability to handle stress, and overall energy, not to mention the desire to consume copious amounts of refined sugar and carbs to energize me. Amazing what an actual full night of sleep can do for you! I now get up with energy and maintain that energy throughout the day. When I combine my good sleep with good clean eating, I feel great and then sleep even better.

That’s what I’m sharing with you in this week’s blog post. I want to help you optimize your sleep by strategically using the science of food and nutrition. Yes, there are foods and drinks that can help you fall asleep and sleep longer. And, yes, there are foods and drinks that do the opposite. Hello: evening double shot of espresso!

The best part is that you don’t need to give up your favorite things to sleep better . . . you only have to enjoy them more strategically throughout the day.

Sleep is essential for good health and a sense of well-being. It gives your cells (in your brain, muscles, etc.) time to rest, clean out waste, and repair. Enough quality sleep helps to reduce inflammation throughout the body and lower the risk of many chronic diseases, such as heart disease, depression, metabolic syndrome, and high blood pressure. Being well rested promotes physical and mental energy, attention, and productivity. Sleep supports your memory, immune system, exercise performance, and can help you to better manage stress and weight.

In short, getting enough quality sleep every day can help optimize just about everything for your body and mind.

Poor sleep, on the other hand, is linked to increased risk for weight gain, larger waist circumference, and obesity. This is partly due to sleep’s impact on appetite hormones, leading to increased hunger and cravings, and decreased feelings of satiety. Lack of sleep also increases levels of stress hormones like cortisol. Higher cortisol levels are linked to more belly fat and insulin resistance.

When it comes to sleep goals, the ideal amount of sleep adults need to maximize health and well-being is 7-9 hours per night. The reason for this amount is because during sleep, our brains cycle through different stages. These stages include rapid eye movement (REM) and non-rapid eye movement (non-REM). High quality sleep involves 3-5 cycles of REM sleep to non-REM sleep (and back again) every night, and this needs 7-9 hours uninterrupted. Adults who get at least 7 hours of sleep each night have reduced risk for many chronic conditions (as listed above).

Nutrition for better sleep, your essential guide.

Sleep and nutrition are intricately linked. Poor sleep can increase cravings and hunger. On the other hand, there are several foods and drinks that can impact the quality and amount of sleep you get. Lifestyle and dietary choices like when to enjoy caffeine, and what foods and drinks promote better sleep (and which do the opposite) are nutrition strategies to consider if you’re trying to get more, better quality sleep.

Be strategic about when to enjoy caffeine

The reason coffee is so popular in the mornings is because of its proven ability to stimulate the mind, focus better, help you feel awake, and improve your workouts. This also means that focusing caffeine intake when you wake up, and reducing—or eliminating—it in the hours leading up to your bedtime can help you get better sleep.

Coffee and caffeinated energy drinks are the obvious sources of higher quantities of caffeine, but lots of other foods and drinks contain caffeine in smaller amounts that can add up. Many teas, sodas, chocolate, and even decaffeinated coffee contain some caffeine, so consider limiting these several hours before bed to try to get a better night’s sleep. 

Fun Fact: For many people, caffeine starts to exert its stimulating effects in 30 minutes or less, but those effects can last for 10 hours or more. That’s why I recommend cutting back on any caffeine around noon.

Enjoy these nutritious foods and drinks for better sleep (and overall health)

While there isn’t a magical food or drink that helps you get very sleepy very quickly, eating a nutritious diet has a positive effect on sleep quality. Here is a list of specific foods that can help promote better sleep.

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Cherries. Several studies have looked at people who eat cherries and found that eating them may help improve sleep. This sleep effect of cherries is thought to be because they contain serotonin and melatonin, along with phytonutrients (plant-based nutrients). Tart cherry juice about 30 minutes before bed will help stimulate your own melatonin production helping you fall asleep.

Fun fact: Melatonin is a natural sleep-inducing neurotransmitter (sometimes called a “sleep hormone”) that helps to set your sleep-wake cycle and tells your brain when to get ready for sleep. Melatonin is made from the mood-enhancing neurotransmitter, serotonin. 

Fatty fish. Eating fatty fish is also linked to better sleep. Fish like salmon, mackerel, and trout contain essential omega-3 and omega-6 fatty acids, as well as vitamin D. These are thought to influence serotonin secretion, leading to drowsiness.

Whole grains. Johns Hopkins suggests eating complex carbohydrates like oatmeal, or brown rice with your dinner. That’s because complex carbohydrates can trigger the release of serotonin. (Simple carbohydrates like sugary and starchy foods and desserts are linked to insomnia, increased stress hormones, and can reduce serotonin levels—none of which are good for sleep.) Plus, whole grains contain fiber which seems to help increase the time spent in deeper sleep.

Poultry and dairy. Serotonin and melatonin are made from the amino acid tryptophan. Eating foods that contain tryptophan ensures that it’s readily available when those neurotransmitters are needed to improve mood and induce drowsiness. Foods that contain tryptophan include poultry (chicken and turkey), fish, eggs, dairy (milk and cheese), beans, and pumpkin seeds. Many people with Hashimoto’s don’t tolerate dairy so if that is you, then leave the dairy out of your diet and choose from the other options.

Legumes, nuts, and seeds. The essential mineral magnesium is thought to help improve sleep quality. Foods high in magnesium include whole grains, fish, spinach, avocados, legumes, soy products, and nuts and seeds. You can supplement with magnesium, but be sure you use a magnesium glycinate as magnesium citrate can cause loose stools.

Warm milk or herbal teas. Sometimes a small cup of a soothing warm beverage can help you feel sleepy before bed. The Cleveland Clinic recommends warm milk or an herbal tea like chamomile or peppermint. Another good tea option is Sleepy Time tea which contains specific herbs to cause drowsiness. But don’t drink too much liquid if it’s going to wake you up in the middle of the night to go to the bathroom. If you are going to drink tea before bed you can make a concentrated “shot” of tea to drink by using one tea bag and just about ¼ cup of water to steep it in. Then you don’t have to worry about a high intake of fluids before bed.

Foods and drinks that can disrupt your sleep

Good sleep isn’t only about neurotransmitters that impact your brain and sleep patterns. How your body digests and eliminates foods and drinks can also impact your ability to fall asleep and stay asleep. 

For example, your digestion tends to slow down during sleep. So, if heartburn or indigestion cause you nighttime discomfort, avoid eating large meals or troublesome foods (like spicy or acidic foods) within a few hours of bedtime.

Also, if you need to wake up in the night to go to the bathroom often, consider getting all of the fluids you need earlier in the day so you can stop drinking an hour or two before bedtime. 

Does alcohol’s drowsing effect mean better sleep?

It’s pretty common to feel relaxed and drowsy after that last cocktail or glass of wine at night, but does that nightcap really help you get enough high-quality sleep?

Alcohol can help you fall asleep, however making you feel sleepy doesn’t mean you’ll get a good night’s sleep. Drinking alcohol often leads to fragmented sleep, where you wake up several times throughout the night. Alcohol suppresses your essential REM sleep and can lead to more vivid dreams and nightmares, sleepwalking and other disruptive sleep disorders, insomnia, and even breathing problems like sleep apnea. In fact, as more alcohol is consumed, sleep quality tends to get worse. 

Not to mention the morning after a night with too much alcohol: the oversleeping and grogginess can really prevent you from feeling like your best self for the next day.

These sleep disturbances happen because, as your body breaks down and metabolizes the alcohol, it disrupts the natural healthy sleep cycle that helps you have a sound and restful sleep. The metabolism of alcohol is what prevents you from waking up feeling refreshed and rested. 

Alcohol messes up your sleep because of what it does to your body’s physiology and biochemistry. For example:

• Several hours after drinking alcohol, your body releases the stress hormone epinephrine/adrenaline, which is a stimulant that increases heart rate and causes you to wake up. 

• People who drink alcohol tend to have more leg movements during sleep and this often wakes them up when they should be sleeping.

• Alcohol can reduce your melatonin levels. 

• Drinking alcohol can worsen indigestion, heartburn, and the need to wake up to go to the bathroom when you should be sleeping soundly.

If getting more, high quality sleep is important to you, consider cutting down on alcohol—especially before bedtime.

Bottom line for getting better sleep.

Sleep is crucial for optimal health and well-being. Many people struggle to get the coveted 7-9 hours of uninterrupted sleep every night and don’t wake up feeling refreshed and energized. But there are things you can do to start turning that around.

By making some changes to what and when you eat and drink, you can positively impact your body’s ability to fall asleep and stay asleep. Keep caffeine to the mornings, enjoy a nutritious diet that includes a few foods to help regulate your sleep, and cut back on alcohol. This way you can look forward to waking up rested and recharged while caring for your body and mind.

Need help with nutrition and lifestyle for better sleep? As a certified nutrition specialist and licensed nutritionist, I’d love to help.

Wondering how to use food and nutrition to optimize your sleep?

Want delicious and simple recipes and meal plans filled with sleep-promoting foods and drinks?

Need professional nutrition counseling to help you get those coveted 7-9 hours?

Book an appointment with me today to see if I can help you.

References

Binks, H., E Vincent, G., Gupta, C., Irwin, C., & Khalesi, S. (2020). Effects of Diet on Sleep: A Narrative Review. Nutrients, 12(4), 936. https://doi.org/10.3390/nu12040936
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230229/

Cleveland Clinic. (2020, June 17). Why you should limit alcohol before bed for better sleep. Health Essentials. https://health.clevelandclinic.org/why-you-should-limit-alcohol-before-bed-for-better-sleep/

Cleveland Clinic. (2022, May 25). 6 foods that help you sleep. Health Essentials. https://health.clevelandclinic.org/foods-that-help-you-sleep/

Duke Health & Well-being. (2020, August 11). Understanding the connections between sleep and nutrition. https://dhwblog.dukehealth.org/understanding-the-connections-between-sleep-and-nutrition/

Harvard Health Medical School. (2019, August 9). Alcohol and fatigue. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue

Johns Hopkins Medicine. (n.d.). Better Sleep: 3 simple diet tweaks.  https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks

Pan American Health Organization. (2021). Alcohol and sleep: How alcohol can affect your sleep. https://www.paho.org/en/documents/alcohol-series-alcohol-and-sleep-how-alcohol-can-affect-your-sleep

Sejbuk, M., Mirończuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients, 14(9), 1912. https://doi.org/10.3390/nu14091912
https://www.mdpi.com/2072-6643/14/9/1912

Sleep Foundation. (2023, July 18).  Alcohol and sleep. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

Diet for depression and anxiety

Do you ever feel excessive fatigue, restlessness, tension, guilt, or worry? Do you find your moods, sleeping pattern, and appetite have changed? Has your doctor written these symptoms off as depression and offered you medication because your thyroid labs are ‘normal’?

Is it possible that you could use a mental health boost that involves a nutrition and lifestyle approach?

This is where I would start.

Untreated symptoms of hypothyroidism due to Hashimoto’s can often feel like depression and if we are in a flare, we can also feel very anxious.

But diet and lifestyle change (are you sick of me saying that yet?) can go a long ways to helping you feel better.

It’s true. What you eat and drink can impact how you feel—both physically and mentally. More and more research shows that a balanced, nutritious diet helps to reduce your risk of experiencing mental health issues like depression and anxiety.

It will also improve thyroid function.

But, there’s more . . .

New studies take that knowledge further. We are now learning that even after feeling those depressive and anxious symptoms, improving the quality of the foods and drinks you consume can help to reduce those symptoms so that you can feel better.

Not all of those recommendations are simply “general” healthy eating principles (but those are really important too!). Sometimes it’s not just what you eat and drink that matter, but how you eat and drink. There is also new evidence that certain types of supplements can help due to their influence on the gut-brain connection. And there are even a few specific things you can consume more—or less—of for depression that are different from anxiety. Beyond nutrition there are several lifestyle habits you can also try that can help.

I had a client several years ago who had been on antidepressants since the 9th grade. She came to me for nutritional support while she worked with her psychiatrist to wean off her medications. We cleaned up her diet, very slowly because she had also had disordered eating. She got some supplementation, balanced her protein, carbohydrates, and fats and within a few months she was feeling so much better and was off her medication. She had texted me that she had gone to a funeral and it was the first time she could remember crying. She was able to feel again but more importantly she was mentally feeling so much better.

There is no disputing that a diet for depression and anxiety requires good nutrition, as an essential part of a healthy lifestyle, helps you to achieve the best physical health. New research shows just how important nutrition can be when it comes to mental health too.

Nutrition and mental health are clearly interconnected and completely intertwined with hypothyroidism. For example, you may have experienced the impact that stress and other mental health challenges can have on appetite, food choices, cravings, weight, etc. There are ways to take back control and strategically use nutrition as one of many tools to improve your mental AND thyroid health.

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important to the risk of or prevention of mental disorders.” This means that by eating a nutritious, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

But, what if you’re already experiencing symptoms?

The good news is that recent clinical trials have found that improving food choices can help to reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference.

This article shares some of the latest research that links improved nutrition to improved moods and gives you some practical strategies to optimize your nutrition for better mental health.

Before we look at depression and anxiety separately, let’s go over some of the food and nutrient strategies for better mental health in general.

Medical disclaimer: There is growing evidence that certain foods, supplements, and lifestyle habits can influence the risk and symptoms of depression and anxiety. They may play an important role if symptoms are mild, and can also help to support other treatments. Please see your healthcare professional or book an appointment with me to discuss your personal needs and goals when it comes to nutrition for mental health.

Food and nutrient strategies for depression and anxiety

There are a lot of nutrition strategies that can help to reduce stress and optimize moods in general, whether it’s for depression or anxiety.

Eat a variety of balanced, healthful foods

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on fruits and vegetables, and getting enough protein, fiber, and healthy fats. Basically you just need to eat more real food #jerf.

A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day; plus legumes, lean red meat, fish, poultry, and eggs a few times per week.

<h3>Ensure you’re eating meals as a matter of routine<h3/>

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat meals in the first place, or we just don’t eat because we are too tired to do anything about it. Regularly eating nutritious meals can help balance moods. If it will help, consider setting yourself reminders or scheduling mealtimes to ensure that you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need.

My 28 Day Refresh Meal Plan is a great place to start in eating better.

Enjoy your meals mindfully

Eating mindfully is when you pay attention to your food when you eat. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it helps improve digestion and can positively influence mental health.

Instead of mindlessly eating out of your cupboards, first be sure you are eating enough protein at each meal. Protein is the building block for neurotransmitters like dopamine and serotonin which help us feel good. If you are reaching for something between meals ask yourself why.

Did you not eat enough? Are you trying to sooth yourself? Are you bored or thirsty?

Consider probiotics

Several recent studies have found that probiotic supplements may help with depression and anxiety. Probiotics are friendly, live microbes that can improve gut health and are often found as dietary supplements.

The ability of probiotics in the gut to influence moods is because of the gut-brain connection. The gut and brain communicate with each other through the nervous system, as well as via molecules called neurotransmitters. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

Dr. Formulated Probiotics Mood+ by garden of life is a good option. You can get 10% off by shopping for it here

Extra nutrition tips for depression and anxiety.

Enjoying a nutrient-rich dietary pattern can help to nourish your body and brain so that you can have energy and feel good throughout the day. A couple of nutrition strategies that can help with depression include curbing intake of refined sugars and enjoying coffee in moderation.

Curb intake of refined sugars

There’s a link between depression and consuming a lot of refined sugar (like the kind found in sweets, desserts, sodas). One of the reasons is that the brain depends on a steady supply of sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a rollercoaster. This effect can then impact the brain and influence moods. Many people find that when they’re feeling down, they crave sweets to help boost their moods. So while sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings. This blood sugar rollercoaster also affects your thyroid health. In general, you body doesn’t function well when riding the blood sugar rollercoaster.

A nutrition strategy that can help reduce intake of refined sugars is to have healthier foods available—especially when it comes to snacks and desserts. Instead of reaching for sweets and sugary drinks, consider fruits, nuts, and unsweetened beverages like fruit-infused water and teas.

Enjoy coffee in moderation

Coffee contains antioxidants that can help reduce the harmful effects of oxidative stress and inflammation. Coffee also contains caffeine. Low-to-moderate amounts of caffeine can help to increase energy, alertness, and concentration which are often a much appreciated boost for those who need it.

Some studies show that there may be a “sweet spot” of 2-6 cups of coffee per day to help lower the risk for depression. Caffeine intakes may affect different people in different ways (depending on metabolism, etc.), so proceed with caution to find your personal sweet spot.

Extra nutrition tip for anxiety

One strategy to reduce feelings of anxiety or serious stress is to ensure you don’t get too much caffeine (from all sources).

Don’t overdo the caffeine

While some coffee may help with symptoms of depression, too much caffeine can increase symptoms of anxiety—especially in those who are more sensitive to it. Some of the side effects of having too much caffeine are jitteriness, increased heart rate, sleep difficulties, and anxiety. Moderating your overall caffeine intake (from all sources including coffee, tea, soda, energy drinks, caffeine supplements, some medications, etc.) can help.

For some people, having no more that 400 mg of caffeine (about the amount in four cups of coffee) can help reduce some of these effects. If you start feeling these symptoms and you still want to enjoy your coffee, tea, soda, etc., try switching to decaffeinated options or coffee alternatives like Teccino or Dandy Blend.

Self-care strategies that can help with depression and anxiety

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

Physical activity

Exercise can lower symptoms of depression and anxiety—especially when done regularly (e.g., during most days). Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits.

If you are walking, either say out loud or in your head if people are around, all the things you are grateful for.

I am grateful for my legs because they allow me to walk.

I am grateful for my eyes because I can see the beautiful blue sky.

I am grateful for my nose because I can smell spring.

I am grateful for the birds that are chirping.

You get the idea. Do this for as long as it takes for you to feel better. When I am feeling really down it sometimes takes me my whole walk before I start to feel lighter and happier but it works!

Enough sleep

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night can help you get into deep REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

The most impactful strategy to get better sleep is to make it a priority and stick to a schedule. You can also try to stop screen time and bright lights before bed as they can trick your brain into thinking that the sun is still out and you should stay awake.

Stress management

Other activities that can help to manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, and taking time each day to pay attention to the positive. These activities can help to reduce muscle tension, lower the heart rate, and calm the mind.

Examples include practicing gratitude or journaling about good things that happen, noting why you appreciate them and focusing on the positive by challenging negative thoughts. Perhaps you can take some breaks each day to listen to your favorite music, play a game, read, or enjoy a hobby.

Stay connected

Being social with people whom you care about and who care about you is an often forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly—especially when you need support—can make a world of difference. Even if you are an introvert or feel you have no voice in your life- find your people. It’s important for your overall health. You can also meet new people by joining a group or volunteering to support an issue that means a lot to you.

Final thoughts on diet and nutrition for depression and anxiety

Nutrition can play a big role in reducing the risk of getting depression and anxiety in the first place, and to help manage the symptoms once they occur, even if it is depression caused by suboptimal thyroid function. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

For your mental health, enjoy a nutrient-rich variety of foods that include fruits, vegetables, whole grains, nuts, seeds, and proteins. Cut back on foods that have refined sugars, and find your personal optimal amount of coffee to enjoy every day can help.

Make sure to get your thyroid checked and then we can figure out if there is anything nutritionally we can do to get it working optimally. This alone will go a long way to improving your depression and anxiety.

If you’re in crisis: Call 911 for a medical emergency or 988 to reach the suicide hotline.

Need help planning and making nutrition part of your mental health plan? As a licensed nutritionist and certified nutrition specialist, I’d love to help.

Wondering how to add mood-boosting foods into your current dietary lifestyle?

Want some delicious healthier alternatives to sugar-packed sodas and desserts?

Need recommended high-quality supplements or probiotics?

Book an appointment with me today to see if I can help you. If you are not ready for that you can take my self guided course called Nutrition for Thyroid Health.

Nutrient Absorption 101

How’s your nutrient absorption?

“You are what you eat” is a very famous saying . . . although, you may have heard the more accurate version of it: “You are what you eat and absorb.” Nutrient absorption is important because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from these nutrients simply because they pass right through you and are not absorbed from those foods.

Not absorbing nutrients is similar to not getting them in the first place. Nutrients can’t help your body if they never truly make it inside to do the work they need to do. Not absorbing enough of all the essential nutrients can lead to health problems (that’s why they’re called essential) if it leads to a deficiency. According to a recent study published in the journal Nutrients, researchers found that “Nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin, or has anemia.” The top five most common nutrient deficiencies were for Vitamins B6, B12, C, and D, and the mineral iron. Vitamins A and E are up there too.

Your digestive system is how your body takes the essential nutrients from your food and absorbs them so they can be used for growth, maintenance, energy, healing, and overall good health. For example, Vitamin A has to reach your eyes to prevent night blindness and Vitamin C has to make it to the skin to heal wounds. The same goes for iron for your blood and energy levels, and calcium for your bones, muscles, and teeth. Before nutrients can get where they need to go, they first need to be removed from the food and absorbed into your body so that they can then be circulated to get where they need to go.

In this blog post we’ll go over some of my favorite tips on how to make nutrients more absorbable.

But first, why are some nutrients hard to absorb?

Everyone needs to get enough of all of the essential nutrients for good health. This includes macronutrients (e.g., protein, carbohydrates, and healthy fats) and micronutrients (e.g., vitamins and minerals). Absorption and digestion of nutrients can be tricky because there are so many different foods and nutrients.

Fun fact: How much of a nutrient is absorbed and can be used or stored in the body is called nutrient bioavailability. This describes how available the nutrient is for our biological use.

There are three main steps to digesting the food you eat: breaking it down, absorbing the nutrients, and eliminating the rest. That’s why your digestive system provides a long, diverse journey for food to travel once it’s eaten. For example, your stomach is full of digestive juices (e.g., acid, enzymes) to break food into smaller pieces. Then, as your food starts moving through your small intestine, your liver and pancreas add alkaline bile (to neutralize the acid), as well as other enzymes to break down other components of food. Your small intestine is responsible for most—but not all—of the absorption of nutrients into your body. The final journey is through the large intestine that is home to your friendly gut microbes (helpful bacteria and other tiny microorganisms). These microbes can break down (or ferment) some of the toughest nutrients that have made it this far intact (some fibers). The large intestine also absorbs some nutrients and water.

Good Digestion is Needed For Nutrient Absorption

Whatever nutrients don’t get absorbed—because they weren’t broken down small enough, or were attached to anti-nutrients, or because the digestive tract itself couldn’t do its best work (common in autoimmune disease)—is eliminated as waste. It’s natural and healthy to eliminate a lot of what you’ve eaten, but ideally the waste should have very little nutrition left in it. You want most of the essential nutrients to be absorbed so your body can use them for your best health.

Despite the diverse and complex processes that your body uses to absorb and digest as many nutrients from foods as possible, sometimes it can use some help. Some people have food intolerances or digestive issues that result in malabsorption of certain nutrients. Plus, there are some nutrient-nutrient interactions and anti-nutrients found in foods that can reduce your ability to absorb them.

The good news is research shows that there are some very interesting things that can increase nutrient bioavailablity—without necessarily requiring supplements. By eating certain nutrients together—or apart, or certain foods cooked—or raw, you can enjoy the same foods, but in a more nutritionally efficient, bioavailable, way.

Here are some simple strategies to get more nutrition from the foods you enjoy.

Absorb more Vitamin C: Enjoy these foods fresh and raw

Vitamin C is one of the most common vitamin deficiencies in the U.S. Foods that are rich in Vitamin C include fruits and vegetables. Some of the highest sources of Vitamin C are bell peppers, citrus fruits (and their juices), kiwis, broccoli, and strawberries.

Vitamin C is an antioxidant that is water-soluble and destroyed by heat. This means that the Vitamin C levels are highest when the food is fresh and raw (or cooked as little as possible). To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible. If you enjoy them cooked, do so minimally by lightly steaming or microwaving them.

Absorb more iron: Enjoy iron-rich foods with—and without—these

Iron is the most common mineral deficiency in the U.S. Some of the most iron-rich foods are seafood, beans and lentils, liver, spinach, and tofu. Also, some breads and cereals are fortified with iron. But, not all iron-rich foods are equal. Iron is found in two different forms: heme (in animal-based foods) and non-heme (in plant-based foods). Heme iron is more bioavailable and more easily absorbed than non-heme iron. This means that the iron in plants is more difficult to absorb, but there are some simple tips that you can use to absorb more.

Iron absorption can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee.

This means, enjoy your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal. For example, add some bell peppers, orange wedges, or berries to your spinach salad. And enjoy your tea or coffee—not with, but—between your iron-rich meals.

Get more fat-soluble essential Vitamins A, D, E, and K

Vitamin A is found in liver, seafood, eggs, and fortified dairy. Pro-vitamin A (beta-carotene) is found in fruits and vegetables, especially orange ones like sweet potatoes and carrots, and dark green leafy ones like spinach and kale. Because of the way beta-carotene is stored in the plant cells, not all of it is as bioavailable as Vitamin A in animal-based foods.

Unlike with Vitamin C, Vitamin A is fat-soluble and becomes more bioavailable when orange and dark green plant-based sources are cooked.

Vitamin D helps reduce inflammation and helps to regulate the immune system and carbohydrate metabolism. Known as the sunshine vitamin because your skin makes Vitamin D when exposed to UV light, Vitamin D is also naturally found in a few foods. These foods include seafood, mushrooms exposed to UV light, egg yolks, and some fortified dairy.

Vitamin D is essential for bone health because it promotes absorption of calcium and is needed by bone cells for growth and repair.

Vitamin E is an antioxidant vitamin that is necessary for protecting cells from oxidants to prevent or delay chronic diseases. Foods with high levels of Vitamin E include whole grains, nuts and seeds, and their butters and oils (e.g., wheat germ oil, sunflower oil, peanut butter).

Vitamin E is an essential nutrient for your immune system.

Vitamin K comes in two forms: K1 is in dark green leafy vegetables, broccoli, soy, and herbs. Vitamin K2 is mostly made by bacteria, so it’s found in fermented foods like yogurt, cheese, and sauerkraut. Vitamin K is essential for proper blood clotting and bone metabolism.

These four fat-soluble vitamins can be fairly bioavailable on their own, but a simple tip can help enhance absorption even more: get enough healthy fat. This means cooking your vegetables with a bit of healthy oil or pairing them with a nutritious dip or dressing to help you absorb more of these essential fat-soluble vitamins.

Absorb more calcium: Be sure to have a regular supply of Vitamin D

The largest sources of calcium in the North American and European diets is from milk and dairy products. You can also get calcium from fruits and vegetables (e.g., kale, spinach, broccoli), as well as mineral water. Some of the plant sources of calcium have lower bioavailability because they contain anti-nutrients like oxalate and phytic acid. The amount of calcium absorbed from these foods is increased with Vitamin D intake. While you don’t need to get Vitamin D in the same meal as a calcium-rich one, getting enough vitamin D every day is key—whether that means eating Vitamin D-rich foods with a bit of healthy fat or going outside in the sun.

Note: See the section above on fat-soluble vitamins for more information about Vitamin D.

Get more lycopene: Cooking tomatoes brings out this bioactive

Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Studies show that lycopene may help reduce risk of heart disease and some cancers like prostate cancer. Lycopene is a health-promoting antioxidant found red and dark green fruits and vegetables such as tomatoes, pink grapefruit, and watermelon. The main source of lycopene are cooked tomato products like ketchup, tomato juice, and pasta sauce.

Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can improve your absorption of lycopene.

Final Thoughts on Nutrient absorption

Healthy eating is a little bit more than consuming nutritious foods, it’s also about absorbing the nutrients from those foods so they can be used in your body. With a few simple tips, you can get more benefits when you enjoy the same nutritious foods you usually do.

Eating Vitamin C-rich foods fresh and raw, and cooking foods rich in fat-soluble vitamins can help you absorb more of those essential nutrients. Eating fat-soluble vitamins with a bit of healthy fat, iron-rich foods with some Vitamin C (but not tea or coffee), and calcium-rich foods with some Vitamin D can also enhance absorption.

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References

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Cleveland Clinic. (n.d.). Malabsorption. https://my.clevelandclinic.org/health/diseases/22722-malabsorption

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https://pubmed.ncbi.nlm.nih.gov/36299246/

Harvard T.H. Chan School of Public Health. (n.d.). Are anti-nutrients harmful? The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/

Melse-Boonstra A. (2020). Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Frontiers in nutrition, 7, 101. https://doi.org/10.3389/fnut.2020.00101
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Your digestive system & how it works. https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works

National Institutes of Health. (2021, March 26). Vitamin C: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

National Institutes of Health. (2021, March 26). Vitamin E: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

National Institutes of Health. (2021, March 29). Vitamin K: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

National Institutes of Health. (2021, June 15). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

National Institutes of Health. (2022, April 5). Iron: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

National Institutes of Health. (2022, August 12). Vitamin D: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Science Direct. (n.d.). Nutrient bioavailability. https://www.sciencedirect.com/topics/medicine-and-dentistry/nutrient-bioavailability

Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210. https://doi.org/10.1146/annurev.food.102308.124120