TEA AND COFFEE
Compounds found in these drinks, such as tannins in tea and chlorogenic acid in coffee, bind to various minerals in food and supplements, reducing their absorption.
For example, coffee can reduce iron absorption by up to 80 per cent if drunk within an hour of a meal.
These beverages also reduce the absorption of other minerals such as zinc, magnesium and calcium.
Any hot food or drink can also destroy the bacteria in probiotic supplements or drinks.
SOLUTION: In general, drink water with meals and wash down supplements (and drugs) with water or orange juice, unless otherwise instructed.
Wait an hour before and after taking a vitamin or probiotic supplement before drinking a hot drink/eating hot food so as not to kill the bacteria.
HIGH-FIBER FOODS
Bran and phytates (compounds found in wholegrains, legumes, nuts, seeds and unleavened bread) bind to minerals in the gut so they remain unabsorbed.
This can reduce your uptake of non-haem iron - that found in vegetables, cereals, beans and pulses, rather than red meat - by as much as 65 percent.
It can also reduce your absorption of zinc, calcium and manganese.
This problem does not occur with leavened (yeast-raised) bread, as yeast enzymes break down phytates so mineral-binding does not occur.
SOLUTION: If you are following a high-fiber diet, ensure you obtain enough calcium, e.g. from milk and dairy products, broccoli, nuts, seeds and pulses.
A pint of milk, for example, provides almost all your daily calcium needs.
Vitamin C (e.g. from orange juice) can boost non-haem iron absorption.
LAXATIVES
These speed up the movement of food through the digestive tract so there is less time for nutrients to be absorbed.
Excessive use of laxatives can deplete levels of many vitamins and minerals and can also lead to dehydration.
SOLUTION: A healthy diet providing plant fibres and sufficient fluids will help to avoid the need for laxatives.
Concentrate especially on dietary sources of magnesium (wholegrains, nuts, seeds, beans, dark leaves, seafood, dark chocolate!) as lack of magnesium is a common cause of sluggish digestion.
Don't take laxatives regularly – especially those that have a fast response such as senna. Opt for more gentle versions such as fibre-based laxatives.
Alternatively, take a probiotic to improve your gut health and digestion to avoid the need for laxatives in the first place.
SUNSCREEN
Using too much sunscreen or avoiding the sun can both lead to vitamin D deficiency – which is bad for your bones and many other aspects of your health.
This deficiency will also reduce your absorption of calcium from the food you eat.
SOLUTION: Consider taking a vitamin D supplements.
Public Health England recommends that everyone takes 10mcg vitamin D3 throughout autumn and winter months.
Eggs and oily fish can provide a small dose.
ASPIRIN
Most of us assume we pop vitamin C to reduce tiredness and fatigue and to stave off a cold. But it actually has an important role in digestion, too.
The stomach lining stores a lot of the vitamin C we get from our diet - the concentration can be 25 times higher than the level found in our blood.
This helps protect it from becoming inflamed by stomach acid and enzymes. This function of Vitamin C also helps to prevent stomach ulcers and bleeding.
Taking aspirin regularly – even small daily doses of mini-aspirin to reduce the risk of heart attack or stroke – can increase the risk of increase the risk of ulcers and bleeding.
This is because it blocks the absorption of vitamin C into the body, therefore lowering the level of protective vitamin C in the stomach lining.
Occasional use of aspirin, e.g. to treat a headache. is usually fine. But if it causes indigestion, it's best to avoid it and seek medical advice.
SOLUTION: If you are taking long-term aspirin consider taking a vitamin C supplement, too. A non-acidic form of vitamin C (the best-known is a type called ester-C) will reduce the risk of acid indigestion.
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