A Holistic Health Perspective on Supplements – Digestion & Absorption

Think quick: how many supplements do you have in your cabinet? How many are you currently taking? How much do you spend each month on your supplements? Do you know exactly what they are doing for you? Importantly, do you know if you are actually absorbing the nutrients in all those pills and powders?

Reasons For Supplement Use

In our experience, there are four main reasons people use supplements:

• To make up for a nutrient-deficient, overly-processed diet and a lack of sleep or rest.

• To address a particular health concern or chronic deficiency. 

• Because of a long term habit of taking vitamins everyday – possibly a placebo effect.

• Because modern lifestyles have become increasingly insular, faster-paced and exposed to more toxins, translating into too little Vitamin D, variable Vitamin B levels, and not enough Vitamin C or antioxidant support. 

We recognize that the modern turn toward supplementation is partly evolutionary – a human adaptation to environmental challenges in order to survive and thrive. But in holistic health practices, diet and lifestyle are the foundation of good health and wellbeing. So, we have to ask: has “surviving” overtaken “thriving” when it comes to nutrient delivery? Is “thriving” even possible?

Market Forces at Play

In the United States, the supplement market is worth at least $30 billion; globally, it rises to $200 billion. Absent testing to determine possible nutrient deficiencies, you may find yourself in the company of millions who learn about supplements from the internet. This can result in an inundation of information, misinformation, and conflicting information, leaving you confused and frustrated. In the best of cases, you don’t buy anything. In the worst, you buy it all and waste a lot of money.

Depending on where and how you learn about which supplements you need, you could end up taking anywhere between 1-20 or more supplements per day, potentially costing you hundreds of dollars per month. Even conservative recommendations can reach a minimum of 12 essential daily supplements: Vitamin D, Magnesium, Probiotics, Omega-3, Spirulina, Turmeric, Vitamin C, Zinc, B Complex, Vitamin A, Vitamin K2, and Collagen. Some of these can be combined into a multivitamin but about half of these are taken on their own.

A Question of Quality

First things first: the supplement market in the United States remains mostly unregulated thanks to the Dietary Supplement Health and Education Act, which restricts the US Food and Drug Administration’s ability to regulate products marketed as “dietary supplements”, which can be sold without submitting evidence of their purity, potency, safety, or efficacy. While there is still some oversight and intervention, especially if a supplement has been proven to cause harm to an individual or group of individuals, there is no guarantee that your supplements are necessarily helping you. And, some supplements are tainted with prescription drugs or other substances. 

How to Choose Supplements

So, quality sourcing matters. In general, we do not recommend buying just any supplement off the shelf or the internet. Just because a label looks natural and claims to be organic, doesn’t mean it’s safe or effective. Research brands before you buy them and look for third party verification or testing from organizations such as UPS, Consumer Lab, NIH Office of Dietary Supplements, BSCG and NSF.

Once you have determined quality, the best measure of whether a supplement is helping you is how you feel when you take it. Do you have more energy? Has your skin improved? Is your hair thicker and stronger? Do you have regular elimination and normal digestion? There are dozens of markers of whether your vitamins and supplements are helping you, so tune in to your body and your energy. After 2-3 months, if you haven’t noticed a difference, your supplements probably aren’t helping you. 

Nutrient Absorption

Whether you’re eating whole and nutrient-dense foods or taking supplements, absorption is what actually matters. Effective nutrient absorption depends upon optimal digestion and many people aren’t digesting their food well. Common signs of poor digestion and potential malabsorption include gas, bloating, indigestion, reflux and constipation or diarrhea.

That’s right, farting matters. So does burping and “food-baby” bellies. In addition to straining, running to the bathroom every hour, skipping poop for multiple days, hard poops, fatty poops, runny poops and watery poops – especially if any of these happen regularly, repeatedly, or consistently. The most important tale-tell sign of early nutrient malabsorption is scalloping on the tongue, which is reversible. 

When your body fails to absorb the nutrients in your food, the downstream effect can be tremendous. Without proper energy transfer from essential amino acids, fatty acids and glucose – protein, fat and carbohydrates – your body doesn’t function well. You don’t feel energized, you lack focus, and you may start to develop inflammatory symptoms and food intolerance or allergy as early signs of weakened immunity. In the worst of cases, malabsorption can lead to nutrient deficiencies, unhealthy weight loss, hormonal irregularities, a compromised immune system, slow growth in children, pancreatitis and osteoarthritis.

The same is true for your supplements. If the body isn’t absorbing the nutrients in your food, it isn’t absorbing the nutrients in your vitamins either – in fact, probably far less. Bioavailability refers to how much of a nutrient is absorbed or made available to the body. Just because a supplement contains a specific nutrient, it’s not guaranteed that your body is able to absorb and use it.

There are several factors involved in nutrient absorption, including whether you take certain vitamins or minerals in conjunction with other foods (see water-soluble and fat-soluble lists below), with other vitamins or minerals (eg. Vitamin C & Calcium), or absent substances such as alcohol and nicotine, which can prevent nutrient transport into the blood. 

From a holistic health perspective, the most important aspect of nutrient absorption, is the “rest and digest” mechanism, or “mindful eating.”  This process, governed by the parasympathetic branch of our autonomic nervous system – the part of our nervous system that calms us down – is only effective if we actually rest during and after eating. Unfortunately, modern fast-food lifestyles have moved so far away from mindful eating that resting probably seems implausible, improbable and impossible. But it is the one major factor that can and will increase nutrient absorption and reduce symptoms of indigestion in nearly 70-80% of all cases. 

How do we know this? Because we see it in our clients all the time and we have experienced it ourselves. Graduated cases of malabsorption are actually quite rare but earlier stages are so incredibly common that we rarely work with individuals who aren’t experiencing some kind of nutrient absorption deficiency simply due to a lack of mindful eating. 

Mindful eating or honoring food as a sacred rite used to be commonplace when meals were placed in higher regard than an assembly line and when humans honored food sources and food preparation practices as ritual. In modern times, drive-thru fast food, take-out boxes, and long commutes have replaced these revered practices. What we’re missing out on is the fact that, in more ways than one, honoring a food ritual helps to keep us healthy simply by consuming food more slowly and with intention.

So slow down, enjoy your food, honor its source and let it work its nutrient magic on you. Need help in this area? Try our Mindful Eating Meditations:

• Pre-Meal Meditation for Digestion (3 mins)
• Mindful Eating Meditation (12 mins)
• Post-Meal Meditation for Digestion (5 mins)

Immunity & Supplement Support

Because so many people suffer from varying degrees of compromised immunity – be it seasonal colds, allergies or autoimmune conditions – supplemental support can be extremely helpful while working to get your overall system back on track. In some cases, long-term supplemental vitamins, herbs and minerals can help those with a chronic autoimmune condition to stay healthier longer. But, most people should be able to build an immune system that works on its own to defend the body from foreign invaders without reeking chronic havoc. 

The Ayurvedic terminology for building immunity is “increasing ojas”. Ojas refers to the strength, vitality and immunity of the body. Almost every Ayurvedic treatment plan has “building ojas” as its ultimate goal since a body with strong ojas is one in which no disease or imbalance can disrupt the system for too long. Check out our articles on Vata Season & Immunity, Alleviate Your Allergies, and Prana, Tejas and Ojas for more information. 

While diet and lifestyle are also the foundation of building a strong immune system, supplements can play a helpful role as well:

• 7-9 servings of fruit and vegetables/day, which help to deliver immune-boosting antioxidants through phytonutrient delivery
• 7-9 hours of sleep – ideally 9 when you’re not feeling well or ill
• Vitamin C 1-2K msg/day in liposomal form, which absorbs more efficiently 
• Zinc 20-30 mgs/day – it’s an essential mineral but also acts as an antioxidant
• Vitamin D – 3-5K IUs/day with food because it is fat-soluable
• Chyawanprash – a herbal formula that is an antioxidant and immune-boosting powerhouse
• Mineral Rich Tea
• Kadha – Immune-Boosting Tea
• Immune Boosting Tonic

The Best Sources 

Before you start popping pills to treat a known or perceived deficiency, always start with the fuel (your food) you’re using to power your engine (your body). For those consuming a mostly processed diet – or a diet otherwise low in whole grains, fruits and vegetables – supplements alone won’t be enough. Whole fruits and vegetables contain a mixture of vitamins, phytochemicals, fiber and other nutrients that act synergistically to deliver a host of health benefits. 

If you have a known vitamin deficiency in one or more areas, consider upping your intake of the foods, herbs, and spices below to help even out your profile. Check out our article Food, What Do I Eat? for more information about the best food sources to avoid toxins and increase nutrient content. In addition, as holistic health practitioners and Clinical Ayurvedic Specialists, we recommend learning and understanding your unique constitution to understand the foods that best align with the biology and energy that make up you in mind, body, and spirit. 

Vitamins

Water Soluble – can be taken on their own for absorption 

• B Vitamins –
  • B-1 – thiamin: meats, fish, whole grains, beans, lentils, sunflower seeds
    • Thiamin is involved in several basic cell functions and the breakdown of nutrients for energy, a deficiency can lead to various problems in the brain and heart that require a constant supply of energy.   
  • B-2 – riboflavin – milk, yogurt, cheese, eggs, organ meats, lean beef, chicken breast, salmon, almonds, spinach and beets
    • Riboflavin is a key component of coenzymes involved with the growth of cells, energy production, and the breakdown of fats, steroids, and medications.
  • B-3 – niacin – red meat, poultry, fish, brown rice, legumes, bananas
    • Niacin works in the body as a coenzyme, with more than 400 enzymes dependent on it for various reactions. Niacin helps to convert nutrients into energy, create cholesterol and fats, create and repair DNA, and exert antioxidant effects.
  • B-5 – pantothenic acid – organ meats, beef, chicken breast, mushrooms, avocado, nuts, seeds, milk, yogurt, potatoes, eggs, brown rice, oats and broccoli
    • Pantothenic acid is used to make coenzyme A (CoA), a chemical compound that helps enzymes to build and break down fatty acids as well as perform other metabolic functions, and acyl carrier protein, which is also involved in building fats
  • B-6 – pyridoxine – beef liver, tuna, salmon, chickpeas, poultry, dark leafy greens, papayas, bananas, oranges, cantaloupe
    • The active coenzyme form of pyridoxine breaks down proteins, carbohydrates, and fats; maintains normal levels of homocysteine (since high levels can cause heart problems); and supports immune function and brain health. 
  • B-7— biotin – beef liver, eggs, salmon, avocado, sweet potato, nuts and seeds
    • Biotin plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food. It also helps to regulate signals sent by cells and the activity of genes. 
  • B-9 – folate – dark leafy green vegetables, beets, beans, peanuts, legumes, sunflower seeds, fresh fruit, whole grains, fish, eggs, mint
    • Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts. Folate is also needed to produce healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy and fetal development.
  • B-12 – cobalamin –  fish, shellfish, liver, red meat, poultry, dairy, eggs, oysters
    • Cobalamin is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.

• Vitamin C – Amalaki, citrus, bell peppers, strawberries, tomatoes, cruciferous vegetables, white potatoes, raspberry, cayenne, parsley, turmeric, nettles, alfalfa, dandelion greens, raspberry leaf
  • Vitamin C helps to control infections and heal wounds. It is a powerful antioxidant that can neutralize harmful free radicals. It also is need to make collagen and helps to make hormones and chemical messengers used by the brain and nerves.

Fat Soluable – best eaten with a fat for absorption

• Vitamin D – sunlight (non-food source), cod liver oil, salmon, swordfish, tunafish, sardines, beef liver, egg yolk, mushrooms grown in or exposed to sunlight, alfalfa, nettles,
  • Vitamin D helps the body absorb and retain calcium and phosphorus; both are critical for building bone. Vitamin D can also reduce cancer cell growth, help control infections and reduce inflammation.

• Vitamin A – carrots, leafy green vegetables, tomatoes, red bell pepper, cantaloupe, mango, beef liver, fish oils, milk, egg, basil, cayenne, cilantro, cinnamon, cloves, mint, parsley, turmeric, nettles, alfalfa, dandelion greens, raspberry leaf
  • Vitamin A supports eye health, stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain healthy endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division such as needed for reproduction.

• Vitamin K – green leafy vegetables, natto, raspberry, soybean, canola oil, basil, cloves, oregano, parsley, alfalfa, nettles, dandelion greens
  • Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones.

• Vitamin E – wheatgerm oil, sunflower and safflower oil, sunflower seeds, almonds, beet greens, collard greens, spinach, pumpkin, raspberry, red bell pepper, asparagus, mangos, avocado, cayenne, oregano, alfalfa, dandelion greens, raspberry leaf
  • Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.

Minerals

• Calcium – dairy, winter squash, edamame, tofu, canned sardines or salmon (with bones), almonds, leafy greens, raspberry, coral calcium, harjor, shillajit, basil, cardamom, cinnamon, oregano, alfalfa, turmeric, nettles, dandelion greens, raspberry leaf
  • Calcium is most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.

• Sodium – salt; iodized table salt and pink Himalayan salt have the highest concentrations (and should, therefore, be used in more moderation); fine Kosher salt, coarse sea salt and some black salt have lower concentrations (but should still be used in moderation),
  • The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. Too much sodium in the diet can lead to high blood pressure, heart disease, stroke and calcium loss.

• Iodine – seaweed, fish, shellfish, iodized table salt, dairy, eggs, beef liver, chicken
  • Iodine is needed to make the thyroid hormones thyroxine and triiodothyronine, which assist with the creation of proteins and enzyme activity, as well as regulating normal metabolism.

• Zinc – shellfish, oysters, crab, lobster, beef, poultry, pork, legumes, raspberry, nuts, seeds, whole grains, alfalfa, turmeric, nettles, shillajit
  • Zinc is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system. 

• Copper – beef liver, oysters, crab, salmon, dark unsweetened chocolate, cashews, sunflower and sesame seeds, raspberry, chickpeas, millet, potatoes, spinach, alfalfa, nettles, dandelion greens
  • Copper assists various enzymes that produce energy for the body, break down and absorb iron, and build red blood cells, collagen, connective tissue, and brain neurotransmitters. Copper also supports normal brain development and immune functions, and helps to dismantle free radicals.

• Potassium – bananas, dried fruits, beans, lentils, potatoes, winter squash, spinach, broccoli, beet greens, avocado, cantaloupe, oranges, coconut water, dairy and plant milks, yogurt, cashews, almonds, chicken, salmon, alfalfa, cardamom, cinnamon, cloves, nettles, dandelion greens, raspberry leaf, shillajit
  • Potassium helps muscles to contract, supports normal blood pressure and acts as an electrolyte to activate cell and nerve function.

• Magnesium – pumpkin seeds, almonds, spinach, cashews, soy milk, black beans, edamame, dark chocolate, avocado, brown rice, baked potato (with skin), kidney beans, banana, halibut, raspberry, raisins, chicken breast, beef, alfalfa, cardamom, cloves, mint, oregano, nettles, dandelion greens, shillajit
  • Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

• Iron – (heme iron is more easily absorbed by the body) – oysters, clams, mussels, beef or chicken liver, organ meats, canned sardines, beef, poultry, canned tuna; (non-heme iron requires heme iron and Vitamin C to increase absorption) – beans, dark chocolate, lentils, spinach, potatoes with skin, raspberry, nuts, seeds, mint, oregano, nettles, alfalfa, dandelion greens, raspberry leaf, shillajit
  • Iron is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. It helps our muscles store and use oxygen.

Do Supplements Make Sense?

Yes, in certain cases and when well-sourced. But, in order to thrive, they should not be the bulk source of nutrient delivery for the great majority of people around the globe. Diet and lifestyle should provide most of us will all of the nutrient support we need – macro and micronutrients and a healthy balance of fat, fiber, and protein to keep the cells energized and supported. 

But we know that life is, well…life!  At Path Wellbeing, we partnered with LifeVantage beginning in 2022 to help provide a recommended and trusted source of daily supplementation for a host of nutrient needs, to include daily multivitamins, Vitamin D & Omega+ support, intelligent aging (antioxidant support), digestive health, immune health, and collagen support. I want to be the first say that you probably do not need most of these, especially if you are eating and digesting a nutrient-rich diet well. 

There are some cases where supplements can still be helpful, even with a nutrient-rich, diverse, well-sourced and well-digested diet. These include:

• Vitamin D3 – while sun is your best source, it’s hard for most humans to get enough of this powerful energy-building and immune-enhancing vitamin, especially during the fall and winter. 

• Collagen – To older you get, the harder it is to produce enough collagen to make up for the natural loss. There are few collagen products on the market that actually do what they say they do and this is one. Within a few months, I experienced stronger, healthier and smoother skin and hair. The product also promises to help reduce oxidative stress.
  • We recommend this product for anyone over the age 40 (when the body’s natural collagen production declines significantly), anyone who has had significant exposure to UV light (sun), anyone who has engaged in inflammatory lifestyle practices, or for those who otherwise have a collagen or elastin deficiency. Try for at least 2-3 months to get the best results. 

• NRF-2 – You simply can’t eat enough antioxidants in your diet to get as much support as is delivered by NRF-2. From decreased cellular aging to removal of free radicals, we have found NRF-2 to be the best supplemental support for healthy aging, especially inflammaging. 

• Pior Living’s Chyawanprash – this is our number one choice for Vitamin C and immunity support. The herbal jam consists of 31 organic and wild-harvested spices and herbs that nourish and rejuvenate the entire system.
  • We prefer this chyawanprash to other brands because its chief ingredient is amalaki – a Vitamin C and antioxidant powerhouse not found in most multivitamins on the market. Other brands tend to have cane sugar as their chief ingredient. Also, it’s a yummy jam, not a pill!  A big win in our book. Use the discount code “IMMUNE BOOST”.

Of course, in order to thrive, your best source of nutrients remains in your food and in your lifestyle practices. Want to learn more or looking to get back on your path toward holistic healing and wellbeing? Check out our Case Study on Nutrient Absorption or submit a short initial intake form today to get started on your own Path toward Wellbeing. 

Article authored by Kirsten Ahern, Founder of Path Wellbeing, Clinical Ayurvedic Specialist, Integrative Nutritionist (IIN), Human Performance Coach (HPI), Wellbeing Advocate, E-RYT 200 and RYT 500 and a Meditation, Mindfulness and Spiritual Wellbeing Coach. 

The information contained within this article is for educational purposes only and should not replace the direct advice of a qualified healthcare professional. Always consult a professional healthcare provider when considering a new health regime.