April 09th 2024

Bioavailability: How can you increase bioavailability and eat more effectively?

In the fascinating world of health and nutrition, it’s all about bioavailability – a key concept that affects the efficiency of nutrients in your body. If you’ve ever wondered how exactly your food gets into your bloodstream, you’ve come to the right place. From the absorption of the active ingredient to the optimal administration of food supplements – we take a deep dive into the world of bioavailability. Discover with us in this newsletter exciting topics relating to the oral absorption of foods and the time your body needs to benefit from their concentration. Let’s uncover the secrets of how you can increase the bioavailability of food together.

1. The importance of food bioavailability

    Food bioavailability is an essential concept in nutritional science. It describes the ability of a nutrient to be absorbed and utilized by the body. This process is crucial for the effectiveness of vitamins and minerals. High bioavailability means that the active ingredient reaches the bloodstream quickly and in sufficient concentration. Oral doses such as tablets or products from the pharmacy can influence absorption. Bioavailability can be increased by optimally preparing food. The right combination of foods and the use of herbs and spices also support this process. Dietary fiber also plays an important role in the absorption of nutrients. It is therefore worth making a conscious effort to ensure effective bioavailability when consuming food.

    2. Factors influencing bioavailability

      The bioavailability of nutrients is determined by various influencing factors. In addition to the composition of the meal, the method of preparation also plays a decisive role. For example, heat and oxygen can reduce the nutrient content, while certain combinations can promote absorption. The choice between fresh food and supplements can also influence bioavailability. Furthermore, individual absorption in the intestine is an important factor that can vary from person to person. It is therefore advisable to ensure a balanced diet and, if necessary, to use special supplements to ensure optimal absorption of nutrients. Conscious choices in the composition of meals can improve bioavailability and thus promote health.

      3. How to increase bioavailability through proper preparation

        In order to optimize the bioavailability of food, not only the choice of food plays a decisive role, but also its preparation. Specific measures during processing and cooking can improve the absorption of important nutrients by the body. For example, it is advisable to cook vegetables only briefly or to eat them raw in order to preserve their vitamin C content as much as possible. The right combination of foods can also support the absorption of important active ingredients. Herbs and spices are real helpers here, as they not only improve the taste but can also promote biochemical absorption. Small changes in the preparation and combination of foods can therefore significantly increase bioavailability and achieve more effective nutrient absorption.

        4. The role of vitamin C in bioavailability

          Vitamin C, also known as ascorbic acid, plays a crucial role in increasing the bioavailability of nutrients. By taking vitamin C-rich foods or supplements, the absorption of important active ingredients can be improved. This substance helps more nutrients to enter the bloodstream, where they can be absorbed more effectively by the body. Especially in combination with iron-rich foods such as spinach or pulses, vitamin C can promote the absorption of the mineral and thus prevent deficiency symptoms. A balanced diet with sufficient vitamin C is therefore essential for optimal bioavailability of vital nutrients.

          5. Tips on combining foods for better absorption

            It may seem surprising, but the combination of foods can have a significant impact on the bioavailability of nutrients. By combining certain foods, you can optimize the absorption of important vitamins and minerals. For example, consuming vitamin C at the same time as iron-rich foods such as spinach or legumes helps the body absorb iron better. Similarly, adding healthy fats to vegetable salads promotes the absorption of fat-soluble vitamins such as vitamins A, D, E and K. These smart combinations support a more effective use of the nutrients in your diet and ensure that your body is optimally supplied. So when putting together your meals, think about which foods can complement each other to increase bioavailability and boost your health.

            6. Herbs and spices to support bioavailability

              In recent years, it has been shown that herbs and spices not only add flavor to our dishes, but can also positively influence the bioavailability of foods. Adding turmeric, ginger or rosemary in particular to meals can improve the absorption of important nutrients. These natural helpers contain bioactive compounds that promote the absorption of vitamins and minerals. In this way, they can help to ensure that more nutrients reach the bloodstream and are available there. The use of herbs and spices is therefore not only a culinary enrichment, but also an effective way of increasing the effectiveness of the nutrients ingested. Experts therefore recommend consciously using these small but effective helpers in the kitchen in order to optimally support the bioavailability of food.

              7. Why dietary fiber is important for optimal absorption

                Dietary fiber plays a crucial role in the optimal absorption of nutrients. These indigestible food components promote digestive health and support the bioavailability of food. Through its ability to bind water, fiber slows the absorption of nutrients, helping to regulate their absorption into the bloodstream. A high-fiber diet can help to keep blood sugar levels stable and increase the feeling of satiety. Fiber also has a preventative effect against constipation and supports intestinal health overall. By extending the passage time in the digestive tract, fiber gives the body more time to absorb vital nutrients. A balanced diet with an adequate amount of fiber is therefore essential for effective nutrient absorption and healthy well-being.

                8. Which drinks promote bioavailability?

                  When it comes to bioavailability, most people first think of solid foods such as tablets or capsules. However, drinks also play an important role when it comes to optimizing the absorption of nutrients. Juices or smoothies are particularly effective as they are already in liquid form and can therefore be absorbed more quickly by the body. Citrus fruits also contain a lot of vitamin C, which improves the absorption of iron from plant-based foods. Green tea can also increase the bioavailability of some nutrients as it blocks certain enzymes that prevent their breakdown in the intestine. So pay attention not only to your solid food, but also to the drinks you consume to increase the bioavailability of your meals.

                  9. The connection between stress and the utilization of nutrients

                    During times of increased stress, the effective utilization of nutrients in the body can be impaired. Stress hormones such as cortisol have a negative effect on the absorption and processing of important vitamins and minerals. A permanently high level of stress can lead to impaired intestinal function, which in turn impairs the bioavailability of nutrients. It is therefore crucial to pay attention to mental health in order to ensure optimal nutrient absorption. Relaxation techniques, regular exercise and sufficient sleep can help to minimize the influence of stress on the utilization of nutrients and thus increase the bioavailability of food. Consciously reflecting on your own stressful everyday life and taking targeted measures to reduce stress can make a significant contribution to the optimal absorption of essential nutrients.

                    10. Conclusion: Making small changes for a more effective nutrient intake

                      Have you ever wondered how you can optimize your nutrient intake? Small changes in your eating habits can make a big difference. The bioavailability of food plays a crucial role here. The correct preparation and combination of foods can significantly improve the absorption of important nutrients such as vitamin C. Herbs and spices can also have a supportive effect. Also think about fiber, which is important for optimal nutrient utilization. Even drinks can influence bioavailability. Stress, on the other hand, can have a negative effect on the utilization of nutrients. With a little mindfulness and knowledge of these relationships, you can effectively increase your nutrient intake and thus contribute to better health.

                      What is good bioavailability?

                      Good bioavailability describes the amount of an active ingredient in a medicine or dietary supplement that can actually be absorbed and used by the body. It refers to how efficiently a substance is absorbed by the body after ingestion and can develop its effect. High bioavailability means that the active ingredient is easily absorbed and transported into the bloodstream to achieve its desired effect. Factors such as the dosage form, the chemical structure of the substance and possible interactions with other substances can influence bioavailability. Good bioavailability is therefore crucial for the effectiveness of a drug or dietary supplement and can help to ensure that the body can absorb enough of the active ingredient to achieve positive effects.

                      What does highly bioavailable mean?

                      “Highly bioavailable” means that a substance is present in a form that can be easily absorbed and utilized by the body. High bioavailability is important to ensure that nutrients or drugs can effectively exert their intended effects in the body. It depends on various factors, such as the chemical structure of the substance, the form of administration (e.g. powder, capsules or liquid) and how well the substance is absorbed by the digestive tract.
                      An example of high bioavailability is the intake of vitamin C in the form of ascorbic acid compared to natural sources such as oranges. Ascorbic acid is often considered highly bioavailable as it is absorbed quickly and efficiently by the body. Overall, bioavailability plays an important role in the effectiveness of food supplements and medicines and significantly influences their benefits for the human organism.

                      What does low bioavailability mean?

                      Low bioavailability means that only a small proportion of an active ingredient can actually be absorbed and used by the body after ingestion. This can have various causes, such as insufficient absorption in the gastrointestinal tract or rapid decomposition of the active ingredient in the body. The bioavailability of a drug is crucial for its effectiveness, as only the part of the active ingredient that reaches the bloodstream can have the desired effect. Low bioavailability can mean that higher doses of a drug are required to achieve the desired therapeutic effect. Various measures can be taken to improve bioavailability, such as the development of special dosage forms or the combination with other substances that promote absorption in the body. It is important to consider the bioavailability of drugs to ensure their efficacy and safety.

                      How is bioavailability measured?

                      Bioavailability is usually determined by measuring the concentration of an active ingredient in blood plasma or urine over a period of time. These concentrations reflect how much of an administered drug or substance has actually been absorbed by the body and entered the bloodstream. A frequently used measure for determining bioavailability is the so-called AUC (Area Under the Curve), which quantifies the total exposure to an active substance over time. Bioavailability can also be determined by comparing oral and intravenous administration forms of the same active substance. Furthermore, biochemical tests such as mass spectrometry or chromatography can also be used to determine bioavailability more accurately. High bioavailability means that a large proportion of the administered active ingredient reaches the bloodstream and can therefore exert its desired effect.

                      Weitere Beiträge


                      The United Nations' second SDG Goal: 2 No hunger, aims to end hunger worldwide, achieve food security, promote improved nutrition and support...