Some supplements e.g. iron are advocated being taken on an empty stomach for optimal digestion/absorption but this is quite hard to do if you’re training hard and frequently trying to re-fuel. The stomach is often likely to be empty just before bedtime and just before training, SO does the body digest and absorb just as well in these cases? I’m thinking somehow sleep might interfere with the process or training would divert blood away to muscles.
Vasoconstriction occurs in the blood vessels around your gut during exercise, this restricts the processing of anything in your stomach (hence the GI issues that many people experience, as food just sits in the stomach). Based on this knowledge alone I’d be surprised if just before training was optimal supplement absorbtion, however I’m happy to be corrected if anybody has specific knowledge on the subject and knows this to be untrue.
Further to this does anyone know if minerals which can be applied topically (such as magnesium) are absorbed without the use of the gut? With the implication being they can be taken any time and with no regard for detrimental interaction with other substances as the gut isn’t used.
FWIW, I assumed that best absorption is in that 30 minute window post exercise.
My postulation is that our bodies evolved to reflect the hunt - kill - devour behaviour, leading to prime absorption of vitamins and minerals immediately post kill.
Never heard of this before, but from what I learned in pharmacology class, yes a topical route of administration bypasses the GI tract and enters directly into systemic circulation… I would definitely check the science to see if the Mg can actually reach clinically significant levels from this route though
dave luscan had success taking his iron in the middle of the night, in order to avoid coffee being anywhere near it.
If it’s iron that you want to absorb, then you want to avoid two key things when you take your iron replacement - coffee and high fiber foods.
Coffee plays havoc with the absorption of a number of things, iron included. High fiber foods, are rich in phytic acid. Free iron bonds strongly with phytic acid, and thus a high percentage of the the iron you do take in, will pass right through you.
thanks…that was the kind of info/anecdote I was after.
Coffee plays havoc with the absorption of a number of things, iron included.
aw,hell seriously? i gulp ALL my meds and supplements wtih coffee…now to spend some quality time with Dr. Google…
If it’s iron that you want to absorb, then you want to avoid two key things when you take your iron replacement - coffee and high fiber foods.
Coffee plays havoc with the absorption of a number of things, iron included. High fiber foods, are rich in phytic acid. Free iron bonds strongly with phytic acid, and thus a high percentage of the the iron you do take in, will pass right through you.
Calcium is also a bad mix with iron. Phytic acid is largely broken down during food prep (high heat, soaking, sprouting), so it isn’t as big an issue in cooked foods.
Have you been tested and shown that you are defficient in something?
If no, stop taking the supplements and continue to eat a healthy diet. Problem solved.
If I remember correctly, iron absorption improves with addition of Vit C.
Yes, iron stores are low. I also have osteopenia in my lower back so have to be mindful of calcium uptake.