HOW TO INCREASE VITAMIN ABSORPTION
Updated: Oct 18
How you combine foods can majorly impact the benefit you get from them, by increasing the absorption of important nutrients and boosting the effectiveness of antioxidants.
A quick-view graphic with the key points is at the bottom of this post.
PAIRINGS THAT HELP
- Iron with vitamin C: vitamin C helps your body absorb iron from plant foods.
- Vitamin D with calcium: vitamin D helps your body absorb calcium.
- Healthy fats with vitamins A, D, E and K: these are fat-soluble, so eating a little healthy fat with them, like olive oil, avocado or nuts, may help your body absorb them.
- Turmeric with black pepper: piperine in black pepper may help your body absorb curcumin, though human studies are mixed.
FOOD PAIRING IDEAS
The way you combine foods can help you absorb more from each one.
- Leafy greens (like spinach and kale) with peppers or berries
- Eggs with sweet potatoes or wilted greens
- Olive oil with herbs and veggies
- Avocado with kale or broccoli
- Nuts or seeds with oranges, berries or cherries
- Beans and rice (together they make a complete protein)
- Turmeric and black pepper
OTHER WAYS TO HELP YOUR BODY ABSORB NUTRIENTS
- Chew thoroughly and eat slowly.
- Manage stress:
- Support the good bacteria in your gut with probiotics:
- Consider digestive enzymes:
SUPPLEMENT FORMS MATTER TOO
The form of a supplement can change how much your body absorbs. Powders and liquids are often easier to absorb, and softgels help protect oils. This Fullscript article explains the different forms:
A NOTE ABOUT BINDERS
A 2021 lab study found some clay binders, like bentonite and montmorillonite, held on to vitamin E. It was done in a lab, not in people, but it's a good reminder to space your binders apart from your vitamins and supplements.
RESEARCH
Vitamin C and iron absorption (2017 review):
Vitamin D and calcium (MedlinePlus, 2025):
Healthy fats and fat-soluble vitamins (BayCare Health System):
Turmeric and black pepper (UK Committee on Toxicity, 2024):
Binders and fat-soluble vitamins (2021 lab study):
ADDITIONAL RESOURCES
Disclaimer: Rise Above Lyme makes no claims about any possible benefit of using any product mentioned within this site. Always consult with your doctor before adding anything. The information shared is based on personal experience, years of accumulated researched resources from Lyme Literate doctors and polls conducted within Lyme groups from actual patient experience using these solution ideas.
Comments