Supplements in practice - Supplementation/Absorption

Question 1

Naturopathic approach to supplementing:

Answer 1

The naturopathic approach to supplementing involves:
* Addressing the underlying cause of any dysfunction and treating the whole person, rather than the disease.
* It is vital that supplements are taken under the best conditions to achieve maximum absorption, assimilation and utilisation.
* A naturopathic nutritionist understands that everyone is unique and that many factors must be considered to ensure that appropriate supplements are used in the correct dosage for optimal efficacy.

Question 2

Absorption

Answer 2

Absorption mostly occurs in the duodenum and jejunum but chemical bonds are broken in the stomach:
* Duodenum: Calcium, selenium magnesium, chromium, iron, manganese, zinc.
* Jejunum: B vitamins, biotin, vitamin C, choline, inositol, calcium, magnesium.
* Ileum: Vitamin B12.

Question 3

Water-soluble vitamins:

Answer 3

• Most B vitamins and vitamin C: Take with food (without food can rush through system and non be optimally absorbed).
• B vitamins: Contraindicated in the evening as they may trigger or exacerbate insomnia (stimulating). B6 is the exception (facilitates synthesis of melatonin)

Question 4

Fat soluble nutrients:

Answer 4

• Vitamins A, D, E, K and CoQ10: Take with food containing fat.
• Essential fatty acids: Take with food. It is preferable not to take with high amounts of their opposing fat; if taking omega-3 then avoid high amounts of omega-6 in the same meal.

Question 5

Minerals:

Answer 5

• Minerals: Take with food. Adequate stomach acid is needed for digestion.
• Calcium and magnesium: Take in the evening to aid restful sleep.
• Zinc: Take on empty stomach (competes for absorption with Cu, Fe) before bed. Caution: Some people may suffer stomach discomfort after taking zinc.

Question 6

Amino acids:

Answer 6

• Ideally with carbohydrate food/drink or on an empty stomach (better absorbed on empty stomach but if sensitive - carbs, protein completes for absorption).
• Protein shakes: Take any time of day; often used post-surgery or after extreme exercise to restore energy and rebuild muscle.
• Protein shakes take about 30 minutes to reach the muscle after ingestion so are quicker to digest than solid food.
• Absorption of amino acids in liquid shakes depends on transit time through gut, stomach acid, proteolytic enzymes, etc.