Written by Emily Collyer Clinical Nutritionist (BHSc)
Our cultural focus on food quality, organic, grass-fed, sugar-free is important, but it overlooks a crucial piece of the puzzle: how well our bodies use the nutrients we consume. You can follow a nutrient-dense diet, but if you aren’t efficiently absorbing, transporting, or utilising nutrients at the cellular level, even the healthiest diet won’t deliver results.
Eating nutrient-dense meals only benefits us if the body can properly break them down, absorb them, and deliver nutrients where they’re needed. This process can be compromised by various factors:
Sympathetic (fight or flight) dominance: When the body is in a stress response, it prioritises essential survival functions like heart rate and blood flow. Digestion is downregulated, leading to reduced enzyme production and poor nutrient absorption through the gastrointestinal tract.
Leaky gut (intestinal permeability): Damage to the gut lining loosens the tight junctions between cells, impairing nutrient absorption and increasing inflammation. This particularly reduces absorption of iron, B12, zinc, magnesium, and fat-soluble vitamins (A, D, E, and K).
Low stomach acid: An acidic environment is essential for absorbing minerals like iron, calcium, zinc, and B12. Chronic stress, certain medications, and aging can lower stomach acid, compromising this process.
Microbiome imbalances (dysbiosis): A disrupted gut microbiome can affect the synthesis and absorption of nutrients such as vitamin K2, biotin, and short-chain fatty acids.
Chronic inflammation and oxidative stress: Persistent inflammation increases nutrient demands and reduces cellular efficiency. Antioxidants like vitamin C, vitamin E, and selenium are rapidly depleted, and mitochondrial function may be impaired, reducing the body’s ability to convert nutrients into usable energy.
It’s important to note that these stressors can also disrupt electrolyte balance—reducing how well nutrients are taken up and used by the body.
Fueling function: How electrolytes power nutrient absorption
Electrolytes, especially sodium, magnesium, potassium and chloride, are commonly linked to hydration and nerve function, but their role goes much deeper. They are critical cofactors in enzymatic reactions that govern digestion, absorption, energy production, and muscle function.
For example:
Chloride, the key to stomach acid production: Chloride is a key component of hydrochloric acid (HCl) in the stomach, which is essential for breaking down proteins, activating digestive enzymes like pepsin, and facilitating the absorption of minerals such as iron, calcium, and B12.
Activating digestive enzymes: Magnesium acts as a cofactor for hundreds of enzymatic reactions, including those that break down carbohydrates, fats, and proteins in the gut.
Electrolyte gradients fuel nutrient transport: Nutrient absorption in the small intestine relies on electrochemical gradients across cell membranes. These gradients, maintained by sodium and potassium, power active transport systems that move glucose, amino acids, and minerals from the gut into circulation.
Sodium-glucose co-transporters (SGLTs): Sodium is required to transport glucose from the intestinal lumen into enterocytes (gut lining cells) via SGLTs. Without adequate sodium, glucose uptake, water and nutrient absorption can be impaired.
Potassium’s role in cellular nutrient exchange: Potassium works inside cells to balance sodium and maintain osmotic pressure, supporting the efficient uptake of nutrients like amino acids and glucose into muscle and liver cells.
Electrolyte depletion impairs absorption: Chronic stress, sweating, certain medications (e.g., diuretics or proton pump inhibitors), or low intake can lead to electrolyte imbalances, reducing digestive efficiency and nutrient uptake. For example, low magnesium can impair stomach acid production and gut motility, while low sodium can compromise carbohydrate absorption.
Nutritionist formula for proper electrolyte management
When choosing an electrolyte or hydration supplement, opt for a formula that provides meaningful amounts of sodium, magnesium, and potassium without excess refined sugars or unnecessary additives. I typically look for:
Sodium is around 1000mg per serve, as clinical research demonstrates this level effectively supports active transport mechanisms such as SGLT1, improving glucose and nutrient absorption across the intestinal barrier.
Magnesium, often overlooked in common hydration formulas, plays a vital role in enzymatic activation, nerve transmission, and cellular energy metabolism, making it a key component for overall nutrient utilisation.
Balanced potassium, working in synergy with sodium, helps regulate fluid distribution, muscle contraction, and intracellular function. Target amounts vary with purpose — from around 500mg for acute dehydration to 200mg for general hydration and wellness support.
For all these reasons, I recommend Sodii, a clinical-grade electrolyte formula with properly dosed minerals and no unnecessary fillers.
Supporting nutrient utilisation through food & lifestyle
Eat electrolyte-rich foods: Leafy greens, avocados, bananas, nuts and seeds.
Support gut health: Strengthen gut lining and microbiome diversity through whole foods diet and limit irritants like alcohol, excess caffeine, and ultra-processed foods.
Manage stress: Chronic stress elevates cortisol, depletes minerals, and impairs digestion. Prioritise sleep, movement, and downtime.
If your goals include more energy, better metabolism, or faster recovery, it’s time to look beyond food intake and start supporting nutrient utilisation. Electrolytes are at the heart of this process. They don’t just hydrate, they power the very systems that turn food into energy and fuel cellular function.
References:
Choi, D.-H., Cho, J.-Y., Koo, J.-H., & Kim, T.-K. (2021). Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise Applied Sciences, 11(19), 9093. https://doi.org/10.3390/app11199093
DUNNE, C. (2023). Electrolytes: Mechanisms and implications for internal body functioning. Clinical Nutrition and Hospital Dietetics, 43(3), 1–2. https://doi.org/10.12873/0211-6057.43.03.206
National Health and Medical Research Council. (2017). Nutrient reference values for australia and new zealand including recommended dietary intakes. National Health and Medical Research Council. https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.p df
Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(sup1), S39–S46. https://doi.org/10.1080/02640414.2011.614269