Over 90% of American people struggle to get enough vitamin D from their diets and having less-than-ideal gut health may make it much harder for you to absorb this crucial nutrient. Fortunately, there are some practical suggestions that might help you improve your gut flora and vitamin D absorption so you can quickly reach healthy, adequate levels. * (Obviously assuming you're getting enough of the nutrient in your diet.) Absorption of nutrients and gut health. Ninety percent of food is absorbed in the small intestine, which is what we typically refer to when we talk about the gut. The microbiota (also known as gut flora), which is made up of tiny organisms (such as bacteria, viruses, and fungi) dwelling in the intestines, determines the level of health in the gut. Healthy gut flora, sometimes known as "good bacteria," enhance immune function, aid in digestion, and are even connected to mood and cognitive function. The right conditions or buddy nutrients (such as some fat for fat-soluble nutrients like vitamin D!) are required for proper nutrient absorption in a healthy gut. These conditions include microbial diversity, a healthy intestinal lining (which, by the way, vitamin D supports in a significant way the immune function of the gut mucosa), and a healthy intestinal environment.
The connection between intestinal health and vitamin D
It's not surprising that vitamin D and the gut have been intrinsically linked in study over the past ten years considering their similar activities, such as supporting the immune system and assisting in nutrient absorption (particularly calcium and phosphorus, in the case of vitamin D). Recent studies have shown that dietary deficiencies are likely to have an impact on the gut microbiome and the gut's ability to function properly. An abundant and diversified gut microbiota is an indication of a healthy gut that can properly absorb micronutrients (including vitamin D). According to a 2016 study published in Frontiers, vitamin D insufficiency, which affects 29% of adult Americans, is linked to alteration of the gut flora, suggesting that adequate vitamin D levels may enhance gut health (and vice versa).
4 tactics to boost vitamin D absorption
You might be wondering how to maintain your gut health in order to boost your absorption of vitamin D now that you are aware of how closely vitamin D and the gut are related. There are two problems with this: Gut health is essential for the appropriate absorption of micronutrients, but regular intake of suitable amounts of vitamin D is also necessary (see how much vitamin D you actually require here):
1. Add fiber-rich items to your diet to diversify it
Between 300 to 500 different types of bacteria can be found in the gastrointestinal microbial environment. That many little bugs require constant feeding and care. What is the simplest method to accomplish this? Consume a wide variety of nutrient-dense foods, particularly fruits, vegetables, legumes, seeds, and other fiber-rich foods. Your gut bacteria prefer to eat fibers that are prebiotic in nature. Additionally, well-cooked foods are frequently simpler to digest and can help your gut health even more.
2. Consume a healthy fat along with your vitamin D
In the case of vitamin D3 potency+, a built-in organic oil trio of olives, avocados, and flaxseed increases the absorption of vitamin D by 32%. Health practitioners frequently advise taking a vitamin D supplement with a meal because vitamin D is fat-soluble. It's also critical to note that vitamin D3 is more bioeffective and has higher bioavailability than vitamin D2 in the body.
3. Use a high-quality probiotic to improve and enrich your gut flora
It will help to boost several gastrointestinal tract processes, such as digestion, absorption, motility, and regularity, if you regularly replace your gut microbiota with probiotic strains. Choose a probiotic (like mbg's probiotic+) that has targeted strains and science-backed doses (usually billions of organisms) of microorganisms to get the greatest benefit from it.
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| A microscopic view of intestines |
4. Consume enough magnesium
For vitamin D to be transported and activated efficiently, adequate magnesium levels are necessary. According to mbg vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, "suboptimal magnesium status is relevant to vitamin D because the mineral is required for binding 25(OH)D to the vitamin D binding protein (VDP) for circulation around the blood and delivery to tissues throughout the body." "Magnesium is also necessary for the transformation of 25(OH)D into the hormone form 1,25(OH)2D, which is active. These two processes will have an impact on vitamin D levels, "Finally, she suggests.
The ultimate focusWe could all use extra gastrointestinal help to make sure we get the most out of our vitamin D supplementation, as 93 percent of Americans fall short of the daily vitamin D intake recommendation.* Take a sustainably derived vitamin D3 supplement with premium built-in oils (i.e., absorption technology) to cross one thing off the list and relieve your concern about fitting your vitamin regimen around your mealtimes
