Top Strategies to Enhance the Bioavailability of Mineral Supplements
While most people recognize the importance of vitamins for overall health, minerals often don’t get the same attention. However, these essential micronutrients play a critical role in various bodily functions, including maintaining strong bones and muscles, supporting immune health, enhancing skin health, and boosting cognitive performance. Ensuring an adequate intake of mineral salts is vital for optimal health (1)—but how can we improve their absorption and bioavailability?
What is mineral bioavailability?
Mineral bioavailability refers to how effectively our body can absorb and utilize minerals from foods or supplements (2) This efficiency varies based on the following factors:
Nutrient Interactions
Some minerals compete for absorption sites in the body (e.g., calcium and magnesium). Additionally, certain vitamins can increase the absorption of minerals (3)
Presence of Anti-Nutrients
Compounds such as phytates, oxalates, and tannins in foods can bind to minerals and inhibit their absorption (4).
Digestive Health
Good gut health is essential for mineral absorption. Conditions like gut inflammation or an imbalanced microbiome can impair mineral uptake (5).
Form of Mineral
Minerals in their chelated form (bonded to organic molecules like amino acids) are often more readily absorbed (6).
How to boost mineral bioavailability?
Optimize Food Pairings
- Calcium and Vitamin D: Calcium absorption increases when paired with Vitamin D-rich foods (7).
- Iron and Vitamin C: Non-heme iron sources benefit from pairing with Vitamin C, which improves absorption by keeping iron in a more soluble form (8).
- Reduce anti-nutrient intake
Support Digestive Health
A balanced gut microbiome is essential for nutrient absorption. Gut inflammation and balance can be restored by increasing pre- and probiotic intake (5).
Incorporate Chelated Minerals
Chelated minerals, which are bonded to amino acids, generally have greater bioavailability. Minerals can be chelated using the amino acid derivative Pyrollixone Carboxylic Acid (PCA). PCA binds to minerals, thereby improving their stability and enhancing absorption (9).
Take Home Message
While minerals are essential to health, improving their bioavailability ensures we use their full potential. Small adjustments in diet and supplementation can make a significant impact on their level of uptake and thus our overall health and well-being.
