Five Nutrient Imbalances Triggered by Poor Digestion (And how to fix them).

Our gut is the gateway to good health. When digestion is compromised—whether due to conditions like IBS, dysbiosis, or chronic inflammation—the body struggles to absorb essential nutrients. This can lead to imbalances that predispose us to a range of health issues. Let’s explore five key nutrients affected by poor digestion, the symptoms of their deficiencies, and how restoring gut health can help rebalance them.

1. Magnesium: The Relaxation Mineral

Magnesium is crucial for muscle relaxation, nerve function, and energy production. However, poor gut health, especially in cases of diarrhea-dominant IBS or leaky gut, can result in significant losses.

Signs of Deficiency:

• Muscle cramps or twitches

• Anxiety and mood swings

• Poor sleep quality

• Fatigue and low energy

• Constipation

Solution: Prioritise gut-healing foods like bone broth and fermented vegetables while increasing magnesium-rich foods such as leafy greens, nuts, and seeds. Magnesium supplementation in a bioavailable form (like magnesium glycinate) may also be beneficial.

2. Vitamin B12: The Energy Booster

B12 is essential for red blood cell production, neurological function, and DNA synthesis. However, its absorption requires adequate stomach acid and intrinsic factor, both of which can be compromised in individuals with dysbiosis, H. pylori infection, or small intestinal bacterial overgrowth (SIBO).

Signs of Deficiency:

• Fatigue and weakness

• Brain fog and memory issues

• Tingling or numbness in the hands and feet

• Mood disorders, including depression

Solution: Support stomach acid production by incorporating bitter foods, apple cider vinegar, and mindful eating practices. If necessary, consider sublingual or injectable B12 for optimal absorption.

3. Iron: The Oxygen Carrier

Iron is essential for transporting oxygen in the blood. However, poor digestion, especially in cases of low stomach acid, celiac disease, or gut inflammation, can hinder its absorption.

Signs of Deficiency:

• Pale skin

• Shortness of breath

• Frequent infections

• Hair thinning or loss

• Cold hands and feet

Solution: Enhance iron absorption by pairing iron-rich foods (like red meat, lentils, and spinach) with vitamin C-rich foods. Address underlying gut inflammation to improve uptake.

4. Zinc: The Immune and Skin Healer

Zinc plays a key role in immune function, skin health, and gut lining repair. Chronic gut issues like leaky gut syndrome and excessive antibiotic use can deplete zinc levels, leading to deficiencies.

Signs of Deficiency:

• Frequent colds and infections

• Slow wound healing

• Acne or eczema

• Loss of taste and smell

• Brain fog

Solution: Include zinc-rich foods such as oysters, pumpkin seeds, and grass-fed beef while working on gut repair strategies like glutamine supplementation and probiotic support.

5. Fat-Soluble Vitamins (A, D, E, K): The Absorption Challenge

Fat-soluble vitamins require proper fat digestion and bile flow for absorption. Conditions like SIBO, gallbladder dysfunction, or pancreatic enzyme deficiencies can impair their uptake.

Signs of Deficiency:

• Dry skin and poor night vision (Vitamin A)

• Frequent infections and low mood (Vitamin D)

• Easy bruising and slow wound healing (Vitamin E)

• Poor blood clotting and weak bones (Vitamin K)

Solution: Support bile flow with bitter greens, dandelion root, and digestive enzymes. Ensure adequate dietary fat intake from sources like avocados, nuts, and fatty fish.

Healing Starts in the Gut

If you suspect nutrient deficiencies due to poor digestion, addressing the root cause is key. Support your gut microbiome with prebiotic and probiotic-rich foods, reduce inflammatory triggers, and consider functional testing if symptoms persist. When digestion improves, nutrient absorption follows—allowing your body to thrive, heal, and regain balance.

Do any of these symptoms sound familiar? Prioritising gut health can be a game-changer in reclaiming vitality and well-being! If you're ready to take the next step, check out my “Optimise My Diet” treatment package here—designed to help you heal your gut, rebalance nutrients, and feel your best.