Eating healthy does not directly equate to you getting all the nutrients your body needs. Your metabolism, digestion, and the intricate dance of enzymes in the gut are influenced by lifestyle habits more than you realise. Certain common behaviours can significantly lower how much of the vitamins and minerals you consume actually get into your bloodstream and to the places where they're needed most. This isn't just about picky diets or avoiding junk food. Even habits we consider “healthy” can backfire. Below are some habits that can reduce nutrient absorption.
These habits are reducing your nutrient absorption
1. Drinking coffee or tea with meals
Most people love a hot cup of chai or coffee with breakfast or lunch. But research shows that coffee and tea contain polyphenols and tannins, compounds that can bind to nutrients like iron and reduce their absorption in the intestine. A classic clinical trial demonstrated that consuming coffee with a meal reduced iron absorption dramatically, nearly halving it compared to meals without coffee.
2. Habitual alcohol intake
Alcohol doesn't just affect your liver, it actually alters the lining of your gut and disrupts normal nutrient absorption. Studies show that ethanol exposure affects intestinal cells and reduces uptake of multiple nutrients. Folate, vitamin B12, zinc, and other micronutrients are particularly vulnerable. Over time, this can contribute to deficiencies and symptoms like fatigue or poor immunity.
3. High intake of “anti-nutrients” in unprocessed plant foods
What seems like a healthy meal like, whole grains, beans, or spinach, can sometimes “lock up” certain minerals. Many plant foods contain compounds like phytates, oxalates, lectins, and tannins that bind minerals like iron, zinc, calcium, or magnesium and make them harder for the gut to absorb.
4. Using antacids too often
Many people use antacids or acid-blocking medications for heartburn. But stomach acid isn't just for digesting food, it's essential for releasing nutrients from food, especially vitamin B12. Too little acid means less B12 is freed and absorbed.
5. Drinking lots of water during meals
Drinking excessive water right with food can dilute gastric juices and slow nutrient breakdown. While hydration is essential, too much water during meals can reduce digestive efficiency and therefore nutrient absorption.
6. Eating very low-fat meals with fat-soluble vitamins
Vitamins A, D, E, and K are fat-soluble, meaning they require some dietary fat for absorption. Meals extremely low in fat can reduce the uptake of these vitamins. Vitamin D, for example, is especially important for bone and immune health, and poor absorption can contribute to widespread deficiency even with adequate sun exposure.
7. Chronic stress and poor sleep
Your body needs a calm, well-regulated internal environment to digest and absorb nutrients efficiently. Chronic stress increases cortisol, which can disrupt digestive enzyme activity and slow absorption.
8. Smoking
Smoking isn't just bad for lungs, it damages the gut lining and interferes with nutrient uptake. Smokers often show lower levels of antioxidants like vitamins A and C, partly due to increased oxidative stress and lower absorption.
9. Not chewing food properly
This one may seem simple, but thorough chewing increases the surface area of food, giving digestive enzymes a better chance to break it down. Poor chewing can leave larger food particles that are harder to digest, reducing nutrient release and absorption.
What you eat is only half the story, how you eat matters just as much. Understanding these hidden influences will empower you to make smarter choices, helping your bodies extract maximum value from every bite.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
The Influence of Alcohol Consumption on Intestinal Nutrient Absorption — NIH , 2023.
A Review of Nutrients and Compounds Which Promote or Inhibit Intestinal Iron Absorption — ACS Omega review, 2020.
Anti-nutrients and Their Effects on Nutrient Absorption — NCBI narrative review, 2020.
Phytates and Iron Absorption — Scholarly review detailing phytate inhibition of iron uptake, 2020.
Management Strategies for Anti-nutrient Oxalic Acid in Foods — Food Bioprocess Technology review, 2025.
Effect of Tea and Other Dietary Factors on Iron Absorption — NCBI, Iron absorption study, 2000.
Inhibition of Food Iron Absorption by Coffee — Am J Clin Nutr clinical trial, NCBI, 1983.
