How to Boost Nutrient Absorption

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Maximising your nutrient absorption isn’t just about what you eat — it’s how you eat it. Here are 6 ways to support better nutrient uptake from your meals:

1. Eat a Variety of Foods

Aim for a rainbow of fruits and vegetables each day. This ensures a diverse range of vitamins, minerals and antioxidants. Avoid eating the same meals on repeat.

2. Pair Vitamin C with Iron

Vitamin C boosts absorption of non-haem (plant-based) iron. Try:

— Lemon juice on leafy greens;

— Capsicum with lentils;

— Strawberries with oats;

3. Add Healthy Fats

Fat-soluble vitamins A, D, E and K need fat to be absorbed. Add:

— Avocado to salads;

— Olive oil on roast veg;

— Nuts with steamed greens;

4. Skip Tea with Meals

Tannins in tea can bind to iron and other minerals.

If you drink tea, wait an hour before or after meals.

5. Reduce Alcohol

Alcohol can irritate the gut lining and interfere with enzyme production,

reducing absorption of key nutrients.

6. Stay Hydrated

Water supports digestion and helps nutrients circulate in the blood.

Dehydration = sluggish nutrient transport.

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Simple shifts = better fuel for your body.

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