What Is Bioavailability and How It Impacts Supplement Absorption

When you take supplements, your goal is for your body to absorb the nutrients efficiently. But not everything you ingest gets fully absorbed. That’s where the concept of bioavailability comes into play. In simple terms, bioavailability is the percentage of a substance that enters the bloodstream after it is ingested and becomes available for use or storage.

Economically speaking, you don’t want to spend money on expensive supplements to only absorb a small percentage of them. That’s money down the drain you’re not even aware of. Additionally, not all supplements are created equally. Fillers, carrier powders, anti-caking agents and preservatives, are used to make the supplement easier to consume, or to fill up any space remaining in the capsule which may actually be causing you harm. Fillers have been known to irritate the gut which can lead to a host of other issues. It then becomes a fine balance between benefit over harm.

Factors Affecting Bioavailability

Bioavailability is influenced by a range of factors that determine how much of a supplement your body can effectively use. It’s not solely based on the quality of the ingredients. Understanding these factors can help you make better decisions about which supplements to take and how to maximize their effectiveness.

Supplement Form: The physical form of a supplement – whether it’s a pill, liquid, powder, or gel – plays a big role in how well it gets absorbed. Liquid supplements, for instance, often have higher bioavailabilitybecause they break down faster in your digestive system. In contrast, tablets and capsules need to be broken down in the stomach, which may reduce the rate at which nutrients become available.
Digestive Health: Your digestive system plays a crucial role in bioavailability. Poor gut health can inhibit the absorption of certain nutrients. For example, if you have an imbalance in gut bacteria or conditions like leaky gut, your body may struggle to absorb nutrients effectively.
Nutrient Interactions: Some nutrients need to be paired with others to be absorbed properly. For example, curcumin, found in turmeric, is poorly absorbed on its own, but when combined with black pepper (which contains piperine), its bioavailability significantly improves. Similarly, fat-soluble vitamins like A, D, E, and K need to be consumed with fat to be absorbed efficiently by the body.
Lifestyle and Diet: Your lifestyle choices, including your diet and physical activity, also play a significant role in bioavailability. For instance, taking a vitamin on an empty stomach might reduce its effectiveness because your body needs the digestive enzymes released during meals to break it down. Additionally, some foods and drinks, like coffee or high-fibre meals, can interfere with nutrient absorption.

Low Bioavailability: A Common Challenge

Certain compounds, like curcumin or resveratrol, have naturally low bioavailability. This means even if you consume high doses of these nutrients, your body might only absorb a small fraction. Manufacturers often use special formulations, like liposomes or nanoparticles, to improve the bioavailability of these nutrients. Liposomal technology, for instance, encapsulates the nutrient in a fat-like molecule, allowing it to pass through the digestive system more easily. Liposomal supplements are more expensive than ones without this technology, however the higher bioavailability means you are getting a higher quality product.

How to Maximise Bioavailability

To get the most out of your supplements, follow these practical tips:

Take supplements with food: Especially for fat-soluble vitamins, eating a healthy fat source like avocado or nuts alongside supplements can boost absorption.
Choose liquid or powder forms: These are often more bioavailable than pills or tablets.
Look for enhanced formulations: Some supplements are available in forms designed to improve bioavailability, like liposomal vitamin C or magnesium glycinate.
Mind your gut health: Ensuring good digestive health is essential for nutrient absorption. Probiotics and a fibre-rich diet can help maintain a balanced gut microbiome, improving your ability to absorb nutrients.
Avoid anti-nutritional factors: Some foods, like caffeine, alcohol, or excess fibre, can inhibit the absorption of nutrients.

Final Thoughts

Bioavailability is a critical concept to understand if you want to ensure your supplements are doing their job. It’s not just about what you take – it’s about how much your body can actually use. By being mindful of factors like supplement form, food pairings, supplement pairings, if it is best taken with food, or with a specific type of food and digestive health, you can significantly improve the effectiveness of your supplements.

Do your research, always look for high-quality, well-formulated products designed with bioavailability in mind to get the most out of your investment in your health. Read the ingredient label for clues into what else is in the package, and always consult with a qualified nutritionist if you are unsure what you need.

This thoughtful approach to supplement consumption can make a real difference in how you feel and the overall benefits you experience.