Are You Blocking Your Nutrients Without Realizing It?

We often focus on what we eat — but not how well our body absorbs it.Even a clean diet packed with protein, greens, and supplements can fall short if something’s quietly interfering with absorption.Here are some of the most common nutrient blockers — and how to work around them.

1. Caffeine

That morning coffee or afternoon energy drink may be robbing your body of key minerals. Caffeine can reduce the absorption of iron, calcium, magnesium, and B vitamins, especially when taken close to meals or supplements.

• ☕ Tip: Wait at least one hour before or after eating or taking vitamins before drinking coffee or tea.

• Try green tea or matcha if you want gentler caffeine with added antioxidants.

2. Fiber (Yes, Even the Healthy Kind)

Dietary fiber is essential for gut health — but too much (especially from supplements or high-fiber cereals) can bind to minerals like iron, zinc, and magnesium, reducing how much you absorb.

• 🥣 Tip: Balance is key — aim for 25–35 g/day, but separate high-fiber foods from your supplements by a few hours.

3. Phytates and Oxalates

Plant compounds found in foods like spinach, nuts, beans, and whole grains can bind to minerals iron, zinc, calcium, and magnesium, forming insoluble complexes your body can’t use.

• 🌿 Tip: Soaking, sprouting, or lightly cooking these foods helps break down phytates and oxalates, improving mineral bioavailability.

4. Alcohol

Alcohol disrupts digestion and damages the intestinal lining, which impairs absorption of vitamin B12, folate, zinc, and magnesium.

• 🍷 Tip: Limit alcohol intake and add a B-complex or electrolyte support if you drink regularly.

5. Medications and Antacids

Proton pump inhibitors (PPIs), acid blockers, and even some antibiotics can interfere with nutrient uptake, especially B12, calcium, and magnesium.

• 💊 Tip: If you take these medications, talk to your provider about nutrient monitoring and timing your supplements several hours apart.

6. Stress

Chronic stress increases cortisol, slows digestion, and alters gut motility — all of which can impair nutrient absorption.

• 🧘 Tip: Breathe, move, and recover. Even five minutes of diaphragmatic breathing or a short walk can reset your gut-brain axis.

7. Poor Gut Health

A compromised gut (due to inflammation, dysbiosis, or low stomach acid) means nutrients can’t cross into your bloodstream efficiently.

• 🦠 Tip: Support digestion with probiotics, fermented foods, and mindful eating — chew thoroughly and slow down.

Takeaway

Eating healthy is only half the story. To actually benefit from the nutrients you’re consuming:

✅ Space out caffeine and supplements

✅ Keep fiber in balance

✅ Support gut health and stress management

✅ Check for medication interactions

Dr. Jeremy Taylor, DC

Sports Chiropractor | Taylor Made Integrative Therapy, Fort Worth TX

Helping golfers and athletes play longer, play stronger, and recover faster — from the inside out.