Nutrient Absorption Changes During Pregnancy

Nutrient Absorption Changes During Pregnancy

Pregnancy is a time of profound transformation, not just for the growing baby but for the mother’s body as well. Among the many changes that occur, one of the most fascinating is how a woman’s ability to absorb and process nutrients adjusts to meet the demands of pregnancy. These changes ensure that both the mother and baby have the nutrients they need to thrive.

It’s important to know how your body adapts to nourish your baby—and how you can support these changes through a mindful approach to your diet.

The Changing Needs of Pregnancy

Pregnancy increases your body’s nutritional requirements, sometimes significantly. Your body needs more calories, vitamins, and minerals to support the growth of your baby’s tissues, organs, and skeletal system, while also maintaining your own health.

But simply eating more isn’t enough; your body becomes more efficient at absorbing key nutrients to meet these heightened demands. Here’s how it happens:

Increased Absorption of Key Nutrients

Iron

Iron is crucial for producing the extra blood your body needs during pregnancy. To meet the increased demand, your body becomes better at absorbing dietary iron—especially heme iron from animal-based foods. However, many pregnant individuals still struggle to get enough iron, which can lead to anemia. Pairing iron-rich foods with vitamin C sources can further enhance absorption.

Calcium

Calcium is vital for your baby’s developing bones and teeth. During pregnancy, your intestines increase their efficiency in absorbing calcium from food. This adaptation is so effective that even if your dietary intake remains the same, your body can usually meet the increased need.

Folate

Folate is essential for preventing neural tube defects in your baby. Early in pregnancy, your body enhances the absorption of this vitamin. For this reason, it’s recommended to consume folate-rich foods like leafy greens, alongside a prenatal vitamin containing L-methylfolate, also known as L-5-MTHF.

Vitamin D

Vitamin D plays a key role in calcium absorption and supports your baby’s bone development. While the body’s ability to absorb vitamin D doesn’t dramatically increase during pregnancy, ensuring sufficient levels through diet or supplementation is crucial.

Gastrointestinal Adaptations

Pregnancy hormones, such as progesterone, also influence your digestive system. These changes can enhance nutrient absorption but may also cause discomforts like constipation, nausea, and heartburn. Here’s how these adaptations affect you:

• Slower digestion: Progesterone relaxes the muscles in your gastrointestinal tract, slowing digestion to allow more time for nutrient absorption.

• Increased nutrient transport: The placenta facilitates the transfer of nutrients like glucose and amino acids directly to your baby.

Supporting Nutrient Absorption During Pregnancy

While your body is designed to adapt to the demands of pregnancy, you can further support these changes with intentional nutrition practices:

1. Eat nutrient-dense foods: Focus on whole foods rich in vitamins and minerals, like fruits, vegetables, lean proteins, legumes, and organic/grass-fed dairy.

2. Pair nutrients for better absorption: Combine iron-rich foods with vitamin C sources (e.g., spinach and citrus) or fat-soluble vitamins (like vitamin D) with healthy fats.

3. Stay hydrated: Adequate hydration supports digestion and nutrient transport.

4. Take a prenatal vitamin: A high-quality prenatal vitamin ensures you meet the increased demand for critical nutrients.

5. Address gastrointestinal issues: Speak with your nutritionist about managing common pregnancy-related digestive challenges.

Final Thoughts

Pregnancy is a remarkable journey of adaptation and growth. Understanding how your body’s nutrient absorption changes can empower you to make informed choices that benefit both you and your baby.

If you have questions about tailoring your nutrition to pregnancy, feel free to reach out to Sarah Palamara Nutrition. Together, we can create a personalized plan to support you through this incredible phase of life.

About Sarah Palamara Nutrition
Sarah Palamara is a registered dietitian/nutritionist dedicated to helping individuals achieve optimal health through evidence-based guidance. With a passion for women’s health and prenatal nutrition, Sarah empowers clients with the tools they need to feel confident and nourished during pregnancy and beyond.

How to Choose the Best Multivitamin: A Functional Medicine Guide

How to Choose the Best Multivitamin: A Functional Medicine Guide

By Sarah Palamara Nutrition

Selecting the right multivitamin can be a game-changer for your health, but not all supplements are created equal. From a functional medicine perspective, the goal is to support optimal wellness with clean, bioavailable, and effective nutrients while avoiding harmful additives and poorly absorbed forms. Here’s what to steer clear of when choosing a multivitamin:

1. Synthetic and Low-Quality Nutrients

Not all vitamin forms are created equal. Look for multivitamins that include active, bioavailable forms that your body can easily absorb and use:

• Avoid:

• dl-alpha-tocopherol (synthetic Vitamin E)

• Folic acid (the synthetic form of folate)

• Cyanocobalamin (synthetic Vitamin B12)

• Choose instead:

• Mixed tocopherols and tocotrienols for Vitamin E

• Methylated folate (5-MTHF)

• Methylcobalamin or adenosylcobalamin for Vitamin B12

2. Harmful Additives and Fillers

Many commercial supplements contain unnecessary or harmful additives that can undermine their benefits.

• Avoid:

• Artificial colors (e.g., Red 40, Yellow 5)

• Preservatives like BHT and BHA

• Artificial sweeteners such as aspartame or sucralose

• Fillers like magnesium stearate or hydrogenated oils

3. Inorganic Minerals

The mineral forms used in supplements matter greatly for absorption.

• Avoid: Calcium carbonate, magnesium oxide, and zinc oxide (low bioavailability).

• Choose instead: Chelated forms such as calcium citrate, magnesium glycinate, and zinc picolinate.

4. Excessive Iron and Calcium

Iron and calcium are crucial but can interfere with other nutrients if not balanced properly.

• Include these only if indicated by specific lab results.

5. Overly High Doses of Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, and K) can build up in the body, potentially leading to toxicity. Stick to evidence-based dosages tailored to individual needs.

6. Allergenic Ingredients

• Avoid: Gluten, dairy, soy, corn, or shellfish-based ingredients unless specifically tolerated.

• Look for products labeled allergen-free and third-party tested for cross-contamination.

7. Contaminants

Ensure your multivitamin is free from:

• Heavy metals such as mercury, lead, or arsenic.

• Pesticides and herbicides.

8. Imbalanced Nutrient Ratios

Nutrient synergy is key. Imbalanced ratios (e.g., excess zinc without copper) can disrupt absorption and function.

9. Added Sugars

Some gummy or flavored supplements contain added sugars or syrups that counteract their health benefits. Opt for sugar-free versions.

10. Low Potency or Ineffective Doses

Avoid multivitamins with suboptimal doses of key nutrients. A quality supplement provides therapeutic levels of vitamins and minerals in their most bioavailable forms.

Functional Medicine Tips for Choosing the Best Multivitamin

• Prioritize Transparency: Look for brands with clean labels and no unnecessary additives.

• Seek Bioavailability: Choose methylated and active forms, particularly if you have genetic polymorphisms like MTHFR.

• Insist on Testing: Ensure third-party testing for purity, potency, and contaminants.

By focusing on quality over quantity and tailoring to your individual needs, the right multivitamin can help fill nutrient gaps and support your overall health journey. Want personalized guidance? Let’s create a plan that works for you!

For more tips and nutrition advice, contact Sarah Palamara Nutrition.

Nutrition for Optimal Lymphatic Drainage: Support Your Body’s Natural Detox Pathways

Nutrition for Optimal Lymphatic Drainage: Support Your Body’s Natural Detox Pathways

By Sarah Palamara, MS, CNS, LDN

The lymphatic system is a key player in your body’s detoxification, immune function, and fluid balance. It acts like a “waste management” network, collecting excess fluid, toxins, and cellular debris, then transporting them to be processed and eliminated. When your lymphatic system is sluggish, you may experience swelling, fatigue, brain fog, or a compromised immune system. Luckily, nutrition plays a pivotal role in supporting lymphatic health.

Why Focus on Lymphatic Health?

Unlike your cardiovascular system, the lymphatic system doesn’t have a pump like the heart. Instead, it relies on muscle movement, breathing, and proper hydration to keep lymph flowing. Poor lymph flow can lead to fluid retention, inflammation, and toxin buildup. Optimizing lymphatic function through nutrition can improve circulation, reduce swelling, and support your overall detox pathways.

Nutrients That Boost Lymphatic Function

1. Antioxidants

Free radicals can damage lymphatic vessels, leading to inflammation and reduced flow. Antioxidants help neutralize these harmful molecules.

• Sources: Berries, leafy greens, cruciferous vegetables, citrus fruits, and organic green tea.

• Key nutrients: Vitamins C and E, beta-carotene, and polyphenols.

• Research Insight: A study in Nutrients highlights the role of antioxidants in reducing oxidative stress and supporting vascular health, which includes lymphatic vessels【1】.

2. Essential Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that support lymphatic vessel integrity.

• Sources: Fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds.

• Pro Tip: Balance omega-3s with reduced omega-6 intake from processed foods to minimize systemic inflammation.

3. Sulfur-Rich Foods

Sulfur supports the production of glutathione, a powerful antioxidant that aids in detoxification.

• Sources: Garlic, onions, broccoli, Brussels sprouts, and cauliflower.

• Research Insight: Sulfur compounds in cruciferous vegetables are known to support lymphatic flow and detoxification pathways【2】.

4. Hydration and Electrolytes

Lymph is largely water, so dehydration can slow its flow. Electrolytes like potassium and magnesium are essential for maintaining fluid balance.

• Sources: Coconut water, bananas, avocados, spinach, and cucumbers.

5. Bioflavonoids

These plant compounds strengthen lymphatic vessels and improve circulation.

• Sources: Citrus fruits, berries, parsley, and dark chocolate (preferably 85% or higher).

Foods to Avoid for Lymphatic Health

Certain foods can impede lymphatic drainage by promoting inflammation or toxin buildup:

• Processed foods: High in sodium and trans fats, which can cause fluid retention.

• Sugar: Excess sugar contributes to inflammation and sluggish lymph flow.

• Alcohol: Dehydrates the body and strains detox pathways.

Lifestyle Tips to Support Lymphatic Drainage

1. Stay Active

Exercise stimulates lymphatic flow through muscle contraction. Activities like yoga, rebounding (mini-trampoline exercises), and walking are especially beneficial.

2. Practice Deep Breathing

The diaphragm acts as a pump for the lymphatic system. Incorporate deep, diaphragmatic breathing into your routine to enhance flow.

3. Dry Brushing

This practice uses a natural bristle brush to gently stimulate lymphatic vessels and encourage drainage. Always brush toward the heart.

4. Hydrotherapy

Alternating between hot and cold showers can stimulate lymphatic circulation and reduce fluid stagnation.

Sample Lymph-Supporting Meal Plan

Breakfast:

• Smoothie with greens, frozen berries, walnuts, chia seeds and flax seeds, unsweetened almond milk, and 20-40 grams Grass fed Hydrolyzed beef protein.

Lunch:

• Grilled salmon salad with arugula, avocado, radishes, pumpkin seeds, and a lemon-turmeric vinaigrette.

Snack:

• Sliced cucumber with olive oil based hummus and a sprinkle of parsley.

Dinner:

• Stir-fry with broccoli, garlic, ginger, cauliflower rice, and US caught shrimp sautéed in avocado oil.

Conclusion

A healthy lymphatic system is foundational to detoxification, immune resilience, and overall vitality. By prioritizing nutrient-dense foods, staying hydrated, and adopting lymph-supporting lifestyle habits, you can keep your lymphatic system flowing smoothly.

Remember, small daily actions can lead to significant long-term improvements in your health. Support your lymphatic system, and it will support you!

References

1. Nutrients: Antioxidants and Vascular Health.

2. Journal of Detoxification Science: The Role of Sulfur Compounds in Detoxification.

For more tips and personalized guidance, contact Sarah Palamara Nutrition to create a plan tailored to your unique health needs.

Food Sensitivities: Rarely the Root Cause

Food sensitivities have become a hot topic in the health world. Many of my clients come in armed with test results identifying long lists of foods they need to avoid, often believing these sensitivities are at the heart of their symptoms. While addressing food sensitivities can sometimes provide symptom relief, it’s crucial to understand that these sensitivities are rarely the root cause. Instead, they are often a reflection of deeper imbalances in the body that need to be addressed for true healing.

What Are Food Sensitivities?

Food sensitivities differ from food allergies. Unlike allergies, which involve an immediate immune response mediated by IgE antibodies, sensitivities typically involve delayed reactions, often through IgG or other non-IgE pathways. Symptoms can range from bloating and fatigue to joint pain or brain fog, making them harder to identify.

Food sensitivities are often the result of a “leaky gut” or intestinal permeability, where the gut lining becomes compromised, allowing undigested food particles to enter the bloodstream. The immune system flags these particles as foreign, creating an inflammatory response.

But here’s the catch: food sensitivities are often a symptom, not the underlying issue.

The Root Causes Behind Food Sensitivities

1. Gut Dysbiosis

An imbalanced microbiome—whether from antibiotic use, poor diet, or chronic stress—can drive inflammation and compromise gut integrity. Low levels of beneficial bacteria like Bifidobacterium or Lactobacillus and overgrowth of opportunistic pathogens can set the stage for sensitivities.

2. Stress and Cortisol Dysregulation

Chronic stress is a silent disruptor of gut health. Elevated cortisol can weaken the gut lining and suppress digestive enzyme production, making it harder to properly break down food.

3. Nutrient Deficiencies

Low levels of zinc, glutamine, and vitamin D—nutrients critical for maintaining a healthy gut barrier—can exacerbate gut permeability.

4. Environmental Toxins

Exposure to toxins like pesticides, heavy metals, and mold can burden the liver and immune system, leading to increased reactivity to foods.

5. Underlying Infections

Infections like small intestinal bacterial overgrowth (SIBO), yeast overgrowth, or parasites often drive inflammation and create a cascade of digestive symptoms, including food sensitivities.

Why Eliminating Foods Isn’t the Solution

Avoiding trigger foods can provide temporary relief, but long-term restriction can lead to more harm than good. Over time, a limited diet can reduce microbial diversity in the gut, increase stress around eating, and lead to nutrient deficiencies.

Instead, we must focus on healing the gut and addressing the root cause. This means asking why the immune system is reacting to certain foods in the first place.

A Functional Nutrition Approach to Food Sensitivities

Here’s how I guide clients in uncovering and addressing the deeper issues:

1. Repair the Gut

• Incorporate gut-healing foods like bone broth (or vegan alternatives), cooked vegetables, and fermented foods.

• Use targeted supplements like L-glutamine, zinc carnosine, and quercetin to rebuild the intestinal lining.

2. Restore Balance to the Microbiome

• Probiotics and prebiotics tailored to your microbiome can help restore balance.

• Address overgrowth or infections with antimicrobials under the guidance of a practitioner.

3. Reduce Systemic Inflammation

• Focus on an anti-inflammatory diet rich in omega-3s, polyphenols, and antioxidants.

• Incorporate stress-reducing practices like mindfulness or gentle yoga.

4. Support Detoxification

• Enhance liver detox pathways with cruciferous vegetables, beets, and citrus.

• Address environmental toxin exposure by filtering water, choosing organic produce, and supporting sweat pathways with exercise or saunas.

5. Reintroduce Foods Strategically

• Once the gut has healed, foods can often be reintroduced without issue. This process requires patience but is key to restoring dietary freedom.

The Bottom Line

Food sensitivities are a clue—not the answer. They point us toward deeper imbalances in the body that need attention. By shifting the focus from avoiding foods to healing the root cause, you can reclaim your health and rebuild a resilient gut.

If you’ve been stuck in the cycle of restriction, consider partnering with a functional nutritionist who can help you address the bigger picture. True healing starts when we stop chasing symptoms and start addressing what’s really going on beneath the surface.

Ready to get started? Let’s work together to heal from the inside out.

Nutrition to Support Lean Muscle Mass

As a nutritionist, one of the most common questions I get is ‘how do I put on muscle?’ There are several factors that play into fueling muscle growth. Two of the most important are a good resistance training routine and nutritional cofactors. Strength training is a great tool to initiate muscle protein breakdown. Muscle protein synthesis, which requires nutritional cofactors, is the process of using protein to repair that damage. 

Why is lean muscle important?

Skeletal muscle is the largest endocrine organ system in the body. Muscle growth stimulates the release of proteins produced in skeletal muscle known as myokines. Myokines are involved in regulating body weight, low-grade inflammation, insulin sensitivity, suppression of tumor growth, and improvement of cognitive function. To increase myokines, we need to increase lean muscle mass.

What can affect lean muscle mass?

Muscle mass can be reduced by a sedentary lifestyle, age, as well as poor diet. Studies (1) show a link between low lean body mass and higher risk of metabolic syndrome, type 2 diabetes, cardiovascular disease, osteoporosis, and ultimately a higher risk for mortality. Simply put, lean muscle plays a major role in longevity.

Inflammation has also been shown to effect lean muscle mass. Higher C-reactive protein levels, a marker for inflammation, have been noted in people with lower levels of total lean muscle mass (LMM). (2) High glucose levels seen in those with lower levels of LMM can contribute to an inflammatory state leading to further reduced muscle mass. Additionally, high insulin levels can make it harder to increase lean muscle.

How can you use nutrition to increase lean muscle mass?

Fuel before your workouts-

Ideally you should aim to eat something to fuel your workout before a strength or HIIT workout which is not always convenient depending on your schedule. If you are using a higher fat, lower carb approach for fat loss, you may find that you are able to work out while fasting first thing in the morning. If you are looking to do more intense strength workouts, you may find it easier to do so later in the day after having a meal and time to digest. Fasted workouts may also be possible if you are fat adapted, not stressed, and doing mostly cardio or yoga.

Examples of what to eat before a workout-

·      Blend of carbs, fat, and protein- RxBars, Skout bars, collagen Bulletproof bars, a small smoothie, nut butter packs, or a handful of paleo trail mix.

·      Protein/fat combinations- hard-boiled egg or a grass-fed meat stick.

·      Fat- fat bombs or MCT oil if you are fat adapted.

Fuel with Protein-

If you’re looking to gain muscle, your protein intake must exceed the amount you use. Studies (3) show an increase in protein breakdown and synthesis in the 24-48 hours following resistance workouts, which is why you need to fuel your workouts! Depending on factors such as age and activity levels, our rule of thumb is to aim for 1.5-2 grams per kilogram of weight for muscle growth. The amino acid leucine is also critically important for muscle synthesis and the body needs about 2.5 grams within 1-2 hours after exercise.

Some of the richest dietary sources of leucine include-

Protein source

Grams of Leucine

25 grams whey or goat whey protein

25 grams pea protein

2.5 grams

2.15 grams

3 eggs

1.8 grams

3oz lean meat (e.g. chicken breast)

2.25 grams

3.5oz salmon or cod

1.62 grams

3oz tofu or tempeh

0.73 grams

1oz almonds/raw

0.418g

½ cup legumes (e.g. chickpeas)

0.42 grams

https://fdc.nal.usda.gov

Increase your energy intake-

If you’re only looking to gain lean muscle and do not have any metabolic risk factors, complex carbohydrates can be beneficial for muscle recovery and glycogen repletion. High fiber carbs such as sweet potatoes, and protein/carb combinations such as quinoa and legumes, can provide efficient and steady energy for training and recovery when consumed surrounding exercise (along with protein and healthy fat). Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout.

If fat loss is your goal, a lower carbohydrate approach may be more appropriate. Unsaturated plant fats like avocado, olive oil, and omega-3 fats from seafood like sardines and salmon can provide fuel for the mitochondria while supporting healthy hormone levels and lowering inflammation. This in addition to very low glycemic, micronutrient-rich carbs like berries, cruciferous vegetables, and leafy greens can maintain blood sugar balance and provide fuel.

Focus on Hydration-

It is essential that you stay hydrated if you want to build muscle and improve athletic performance. Make sure you are drinking ½ your body weight in oz. of liquid per day. This will mostly come from water intake, but other naturally caffeine-free fluid like bone broth and smoothies count as well. In addition, heavier workouts may need an extra 4-5 oz. of liquid per 20 minutes of exercise.

Make sure you are replacing electrolytes as well. You can do so with a good quality powder like LMNT, Lyteline, and hypertonic mineral solutions, or by simply salting your foods with a quality pink Himalayan salt.

Supplement suggestions to enhance lean muscle mass-

Add when and how much to supplement with these powders. With references.

Creatine

Creatine is produced naturally in our bodies by the kidneys and liver. It is also found in foods such as poultry, eggs, grass fed meat, and seafood. Creatine plays a pivotal role in the energy production necessary for muscle contractions. When combined with resistance training, it has been shown to significantly increase muscle mass and strength. Creatine given at 0.1 g/kg in healthy adults immediately following resistance training led to greater lean muscle mass compared with immediately before resistance training and resistance training alone. (4)

Protein Powder

Although the addition of branch chain amino acids and essential amino acids can be useful, especially in the state of deficiency or absorption issues, a complete protein powder such as Mt. Capra’s Clean Goat Whey or Naked Whey (goat or cow) can cover all your bases. Pea protein is the best plant-based option because it contains a comparable amount of leucine compared to whey protein. Protein powders can be consumed during or immediately following a workout for maximum benefits.  Dosage for whey protein per meal can vary, but due to its high leucine content less can be needed to protein muscle synthesis compared to other foods. For adults 20 grams per workout seems to be a good amount for most people and it has been shown that and intake higher, for example 40 grams does not increase protein synthesis more than the 20 grams and can promote higher urea synthesis and amino acid oxidation. (4)

The bottom line-

Muscle is one of the first things our bodies start to break down in an energy deficit. A diet designed for muscle growth and maintenance can support a healthy metabolism, improved insulin sensitivity, better bone density, improved fitness levels, lower levels of inflammation and longevity. The more lean muscle you build while you are young and healthy, the more you will have in reserve when you need it in the future. Speak to your functional medicine practitioner on specific dietary and supplement recommendations tailored to your needs.

1.     Camilla S.L. Tuttle a, et al. “Markers of Inflammation and Their Association with Muscle Strength and Mass: A Systematic Review and Meta-Analysis.” Ageing Research Reviews, Elsevier, 26 Sept. 2020, www.sciencedirect.com/science/article/pii/S1568163720303202. 

2.     Khazem, Shirine, et al. “Reduced Lean Body Mass and Cardiometabolic Diseases in Adult Males with Overweight and Obesity: A Pilot Study.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, 5 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6313759/. 

3.     Moore, Daniel R. “Maximizing Post-Exercise Anabolism: The Case for Relative Protein Intakes.” Frontiers, Frontiers, 23 Aug. 2019, www.frontiersin.org/articles/10.3389/fnut.2019.00147/full#B13. 

4.     Naderi, Alireza, et al. “Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition.” Journal of Exercise Nutrition & Biochemistry, U.S. National Library of Medicine, 31 Dec. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/#JENB_2016_v20n4_1_B83.