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how to maximize the absorption of nutrients

How to maximize the absorption of nutrients

As human beings with complex body systems, having our bodies maximize absorption of nutrients and vitamins is vital. This is because our bodies depend on these nutrients albeit in small amounts for proper functionality. Due to the small amount of these nutrients needed by the body, they are therefore referred to as micronutrients.

Micronutrients are vitamins and minerals that your body needs in order to orchestrate a wide variety of physiological functions to maintain your health. In general, these are requirements amounting to less than 100 milligrams per day. This might seem like an insignificant amount but will nonetheless do more good for our bodies to increase or improve the absorption of nutrients.


Among the most essential micronutrients needed by the body are the following here listed. However, a note of caution should be taken here as taking too much of food supplement, even in the form of micronutrients can sometimes result in negative effects. Further explanations are given below.

maximize the absorption of nutrients!


Potassium is the eighth or ninth most common element by mass (0.2%) in the human body, so a 60 kg adult contains a total of about 120 g of potassium.

Potassium is important for controlling the balance of fluids in the body as well as in the correct functioning of the heart muscle. It also helps nerves and muscles communicate with each other.

Taking too much potassium from supplements or otherwise can cause stomach pain or nausea. The body will, therefore, do good to maximize absorption of nutrients/vitamins just to avoid taking too much of this nutrients in anticipation of the body’s perceived requirement.


Magnesium is the eleventh most abundant element by mass and is essential to all cells and some 300 enzymes.

Magnesium helps your body process the food you eat into energy and ensures that your parathyroid glands, which produce hormones that are important for your bone health, work normally. Hence, the need to increase/improve absorption of nutrients like this is important as it helps to make maximum use of nutrients found in the food.

Taking high doses of magnesium for a short time can cause nausea and abdominal cramping. Its long-term high dosage side effects include; lower blood pressure, a slower heartbeat or muscle weakness and difficulty breathing.


The average human adult has about 0.005% body weight of iron, or about four grams, of which three quarters is in haemoglobin – a level that remains constant despite only about one milligram of iron being absorbed each day.

Iron is one of the most essential minerals in your body. It catalyzes the production of red blood cells and enhances the flow of oxygen around the body.

The necessity to, therefore, maximize absorption of nutrients/vitamins including iron – the lack of which can lead to anaemia – is important. Anaemia globally affects 1.62 billion people.

Too much Iron can result in nausea and stomach pain. Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.


Zinc is most commonly present in food supplements in forms such as zinc oxide, zinc acetate or zinc gluconate.

Zinc helps to make new cells and enzymes, helps us process carbohydrates, fats, and proteins in food, and helps with the healing of wounds.

Zinc represents a simple and inexpensive cure for diarrheal episodes among children in the developing world. Failure of the body to increase/improve absorption of nutrients might cost the body the benefits that can be gotten from zinc.

Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and bone weakening. Too much zinc can also lead to nausea, loss of appetite and abdominal cramps. Other symptoms are a weakened immune system, fatigue, and UTI problems.


The human body contains about 12 mg of manganese, mostly in the bones. The soft tissue remainder is concentrated in the liver and kidneys. Manganese is a trace element that helps make and activate a variety of enzymes in the body.

Taking high supplemental doses of manganese for long periods of time might cause muscle pain, nerve damage and neurological symptoms, such as fatigue and depression.


The selenium content in the human body is believed to be in the 13–20 milligram range.

Selenium is a trace element that plays an important role in your immune system’s function and in reproduction. It is also a potent antioxidant and helps to prevent damage to cells and tissues.

Increased dietary selenium reduces the effects of mercury toxicity, although it is effective only at low to modest doses of mercury. The need to maximize absorption of nutrients/vitamins for selenium is therefore important.

Symptoms of selenium toxicity include nausea, vomiting, nail discolouration, brittleness, and loss, hair loss.


Shilajit contains all of the above-mentioned micronutrients, however, it contains them in the optimal quantities that your body needs. In other words, with the consumption of Shilajit, you will be providing your body with the exact amount of each micronutrient that you require without experiencing any negative side-effects.

The unique chemical structure of Shilajit does not include only Potassium, Magnesium, Iron, Zinc, Manganese, and Selenium but also two other crucial components – Fulvic & Humic Acid.

Fulvic acids are a range of organic acids; they are similar to humic acids, with molecular weight, color, acidity and degree of polymerization differentiating them from each other (i.e. the low molecular mass of fulvic acids makes them superior in biological activity over humic acids). Fulvic and Humic Acid work inside the cell, making the cellular membranes more permeable and thus boosting movement which can increase/improve absorption of nutrients.


Shilajit helps to maximize absorption of nutrients/vitamin, its acidic structure – with all the contained nutrients mentioned above – provides your body a natural chelation therapy. It achieves this by breaking down the toxins and metals that enter your body, ensuring a high-quality detox. This can increase/improve absorption of nutrients.


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  2. Ralston, N. V.; Ralston, C. R.; Blackwell, JL III; Raymond, L. J. (2008). “Dietary and tissue selenium in relation to methylmercury toxicity”(PDF). Neurotoxicology29 (5): 802–811. doi:1016/j.neuro.2008.07.007PMID 18761370.
  3. Abdel-Wahab, M.; Youssef, S.; Aly, A.; el-Fiki, S.; et al. (1992). “A simple calibration of a whole-body counter for the measurement of total body potassium in humans”International Journal of Radiation Applications and Instrumentation. Part A. Applied Radiation and Isotopes43(10): 1285–9. doi:1016/0883-2889(92)90208-V. PMID 1330980.
  4. US National Institutes of Health. “Dietary Supplement Fact Sheet: Magnesium”. Office of Dietary Supplements, 11 February 2016. Retrieved 13 October 2016.
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  6. Jennifer K. MacFarquhar, RN, MPH, Dr. Danielle L. Broussard, PhD, MPH, Dr. Paul Melstrom, PhD, Mr. Richard Hutchinson, Ms. Amy Wolkin, MPH, Ms. Colleen Martin, MPH, Dr. Raymond F. Burk, MD, Dr. John R. Dunn, DVM, PhD, Dr. Alice L. Green, MS, DVM, Dr. Roberta Hammond, PhD, Dr. William Schaffner, MD, and Dr. Timothy F. Jones, MD, Acute Selenium Toxicity Associated With a Dietary Supplement , PMC 2011 Nov 28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225252/
  7. Micronutrient Information Center Linus Pauling Institute at Oregon State University Selenium, oregonstate.edu
  8. NHS, Vitamins and Minerals-seleniumhttp://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#selenium
  9. NHS, Vitamins and Minerals-Pottassiumhttp://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#potassium
  10. http://www.nhs.uk/conditions/Potassium-test/pages/introduction.aspx
  11. Matthew Busse, Signs and Symptoms of Too Much Magnesium, livestrong.com, October 3, 2017
  12. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#magnesium
  13. http://www.who.int/vmnis/anaemia/prevalence/summary/anaemia_data_status_t2/en/
  14. Greenwood and Earnshaw, pp. 1098–1104
  15. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx
  16. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#zinc
  17. http://www.livestrong.com/article/230765-symptoms-of-zinc-overdose/
  18. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#manganese

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