Supplements Your Body Can Actually Absorb

Dec 2

The bioavailability of dietary supplements—how effectively a nutrient is absorbed and used by the body—is key to determining whether a supplement will deliver its intended benefits. Simply taking a supplement doesn’t guarantee its absorption, as many factors can influence its bioavailability. This article covers two essential aspects: the general factors that affect absorption and the specific supplements that are most bioavailable.

Understanding Bioavailability

Bioavailability refers to the proportion of a nutrient that is absorbed into the bloodstream and used by the body. Some nutrients may pass through the digestive system without being absorbed or used effectively, rendering the supplement ineffective. While traditional methods measure bioavailability by nutrient levels in the blood, true bioavailability includes the nutrient's utilization at target tissues.

Certain nutrients, like fiber, can benefit the body without absorption, but for most vitamins and minerals, absorption is critical for effectiveness.

Factors Affecting Supplement Absorption

Chemical Form
The chemical form of a nutrient significantly affects how well it is absorbed. For example, magnesium is available as magnesium oxide, citrate, or glycinate, each with varying levels of bioavailability.
Delivery Method
Some supplements are formulated with advanced delivery systems, like liposomal encapsulation, which protects nutrients from degradation and improves absorption.
Interactions with Other Nutrients
Nutrient interactions play a major role. For instance, vitamin C enhances iron absorption, while calcium can inhibit the absorption of iron when taken together.
Individual Health Status
Factors such as age, gut health, and medical conditions can also affect how well supplements are absorbed. Digestive issues, for example, may impair the absorption of fat-soluble vitamins.
Food or Fasting
Some supplements are better absorbed with food (like fat-soluble vitamins A, D, E, and K), while others, like iron, are absorbed more efficiently on an empty stomach.

Supplements That Are Actually Absorbed

With the foundational knowledge of bioavailability, here are supplements proven to be effectively absorbed and utilized by your body:

1. Magnesium Citrate

Why It Works: Water-soluble and easily absorbed, making it effective for muscle function and relaxation.
Research: Magnesium citrate is better absorbed than magnesium oxide or magnesium chloride.

2. Omega-3 Fish Oil (Triglyceride Form)

Why It Works: Closely mimics the natural form found in fish, with higher bioavailability than ethyl ester forms.
Research: Triglyceride omega-3 supplements offer 50% better absorption.

3. Vitamin D3 (Cholecalciferol)

Why It Works: The natural form your body produces from sunlight, D3 is more bioavailable than D2.
Research: D3 raises vitamin D levels 87% more effectively than D2.

4. Curcumin (With Bioperine or Liposomal Delivery)

Why It Works: Curcumin has poor bioavailability but combining it with piperine or using liposomal forms greatly improves absorption.
Research: Piperine enhances curcumin bioavailability by 2,000%.

5. Vitamin B12 (Methylcobalamin)

Why It Works: The bioactive form of B12 that doesn’t require conversion by the body, making it more efficient.
Research: Methylcobalamin offers superior neurological benefits compared to cyanocobalamin.

6. Coenzyme Q10 (Ubiquinol Form)

Why It Works: Ubiquinol, the reduced form of CoQ10, is better absorbed, especially for older adults.
Research: Absorption is 1.5 times greater than ubiquinone.

7. Iron (Heme Iron Polypeptide)

Why It Works: Derived from animal sources, heme iron is absorbed more efficiently and causes fewer side effects than non-heme iron.
Research: Heme iron is more bioavailable and easier on the digestive system.

8. Zinc Picolinate

Why It Works: Highly absorbable form of zinc that crosses cell membranes effectively.
Research: Leads to higher zinc levels in hair, urine, and plasma than other forms.

9. Probiotics (With Protective Coatings)

Why It Works: Enteric coatings or encapsulated forms protect probiotics from stomach acid, ensuring they reach the gut alive.
Research: Encapsulation increases probiotic survival rates.

10. Calcium (Calcium Citrate)

Why It Works: Calcium citrate is better absorbed than calcium carbonate, especially for those with low stomach acid.
Research: Absorption is food-independent, making it suitable for diverse populations.

Conclusion

Understanding bioavailability is essential for choosing supplements that deliver real health benefits. Nutrients like magnesium citrate, vitamin D3, and omega-3 fish oil in triglyceride form are highly bioavailable and backed by science. By selecting the right forms and considering factors like delivery method and nutrient interactions, you can optimize your supplementation strategy and ensure your body gets what it truly needs.

Citations

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Trang, H. M., Cole, D. E., Rubin, L. A., et al. (1998). Evidence that vitamin D3 is more bioavailable than D2. American Journal of Clinical Nutrition, 68(4), 854-858. PubMed
Shoba, G., Joy, D., Joseph, T., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and humans. Planta Medica, 64(4), 353-356. PubMed
Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 232(10), 1266-1274. PubMed
Miles, M. V. (2007). The uptake and distribution of ubiquinol versus ubiquinone. Clinical Biochemistry, 40(5-6), 414-417. PubMed
Hallberg, L., Hulthén, L. (2000). Prediction of dietary iron absorption. Blood, 96(4), 742-748. PubMed
Barrie, S. A., Wright, J. V., Pizzorno, J. E., et al. (1987). Comparative absorption of zinc picolinate. Agents and Actions, 21(1-2), 223-228. PubMed
Cook, M. T., Tzortzis, G., Charalampopoulos, D., et al. (2012). Microencapsulation of probiotics for gastrointestinal delivery. Journal of Controlled Release, 162(1), 56-67. PubMed
Heaney, R. P., Dowell, M. S., Bierman, J., et al. (2001). Absorbability and cost-effectiveness in calcium supplementation. Journal of the American College of Nutrition, 20(3), 239-246. PubMed

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