Understanding Bioavailability in Supplements: Enhancing Nutrient Absorption

What is Bioavailability?

Bioavailability is defined as the proportion of a nutrient or active ingredient that enters the circulation system when it is introduced into the body and is made available for utilization or storage.
In the context of supplements, understanding it is crucial as it determines how effectively the body can absorb and use essential nutrients.
Different nutrients exhibit varying levels of absorption, which can significantly impact their effectiveness in promoting health and wellness.

Several factors influence bioavailability. Firstly, the chemical form of the nutrient plays a significant role; for instance, certain forms of vitamins and minerals may be more readily absorbed than others.
(think of the multitude of b-vitamins that undergo different like folate, folic acid or L-5MTHF)
Additionally, the presence of other compounds can either enhance or inhibit bioavailability. For example, fat-soluble vitamins, such as vitamins A, D, E, and K, often require dietary fats for optimal absorption, while certain minerals can compete for absorption in the gastrointestinal tract.
This would render some supplements potentially less effective.

Individual health conditions also greatly affect nutrient absorption.
Factors such as age, gender, metabolic rate, and the presence of gastrointestinal disorders can alter the body’s ability to absorb nutrients.
Anyone with specific health concerns may require tailored supplements that enhance nutrient utilization to ensure they are receiving the necessary nutrients efficiently.
Some people have genetics that make them less likely to absorb or utilize minerals/nutrients/vitamins.

Lastly, bioavailability is not to be confused with the concept of ‘bioavailable,’ which pertains to any substance that can be utilized by the body post-absorption.
Understanding its meaning is essential for both consumers and practitioners, as it not only informs recommendations regarding supplementation but also emphasizes the necessity of high-quality products that ensure nutrient efficacy. Thus, comprehending it is key in designing effective nutritional strategies and supplement regimens.

The Importance of Bioavailability in Nutritional Supplements

Numerous studies have demonstrated that not all supplements are created equal in terms of absorption. For instance, certain forms of vitamins and minerals are absorbed better than others. Magnesium, for example, is often available in various forms such as magnesium oxide and magnesium citrate, with the latter exhibiting significantly higher effectiveness.

This disparity of nutrient bioavailability can have profound implications for ANYONE seeking to improve their health through supplements.

There are numerous nutritional supplements that need apt consideration due to poor absorption.

For example, L-carnitine vs L-carnitine L- Tartrate.
The bioavailability of standard oral l-carnitine is VERY low, even for individuals with GREAT responses to digesting it. (10%-20% of ingested L-carnitine is used.)

Where as L-carnitine L-Tartrate has much better absorption and utility.

Alongside Carnitine, the bioavailability of curcumin, a compound found in turmeric, is equally quite low.

Ultimately, the efficacy of supplements largely hinges on their absorption potential.
For those who aim to leverage the maximum health benefits, it is essential to consider not only the ingredients included in the supplement but also their absorption potential.
Hopefully this is helpful tool in your arsenal for getting the most out of your supplements.

Supplements Can Enhance Each Other’s Bioavailability?

The level of bioavailability plays a critical role in the effectiveness of dietary supplements, as we know it refers to the extent and rate at which active ingredients or active moieties are absorbed and become available at the site of action.
However; certain supplements are specifically known for their ability to enhance the effectiveness of other nutrients, thereby maximizing their potential benefits.

We talked very briefly about mineral competition earlier causing a hinderance, but on the same side of the coin they can come together like clockwork!
This synergy is surprisingly commonplace and I’ll take a quick moment to riff on the subject.

Bioperine (black pepper/piper nigrum)

The most common example I reference is piper nigrum, commonly referred to as bioperine.
This version of black pepper extract is renowned (trademarked) for its ability to improve the absorption of various nutrients. Most notably the compound derived from turmeric we alluded to earlier, Curcumin!

The mechanism by which bioperine enhances it’s absorption is primarily through the inhibition of specific enzymes that metabolize curcumin, while also increasing its uptake in the gastrointestinal tract generally.

Numerous studies suggest that the combination of bioperine with curcumin can significantly elevate the curcumin levels in the bloodstream, leading to higher effectiveness and therapeutic benefits.

This phenomenon exemplifies the intersection of pharmacology and nutrition, showcasing how certain compounds can work synergistically to improve nutrient absorption.
If you want to know more about it specifically, please read my blog-post on it here.

Quercetin

Another supplement worth mentioning is quercetin, a flavonoid found in various fruits and vegetables.
(It doesn’t get much love in my opinion)

Quercetin is known for its anti-inflammatory properties but it has also been shown to support the bioavailability of certain vitamins and minerals, especially when combined with vitamin C.

The bio enhancement effect is at least partially attributed to quercetin’s ability to increase the intestinal permeability and prolong the absorption time of co-administered nutrients.
(If you want to read more about this as well, click here)

While speaking on co-administered nutrients, a small blurb for my diligent readers, omega-3 fatty acids can also enhance the absorption of fat-soluble vitamins, such as A, D, E, and K, through their incorporation in lipid micelles during digestion.

All In All, incorporating supplements that enhance nutrient utilization can greatly improve absorption, optimizing the effectiveness of dietary interventions.

I think it’s a smart way of going to leverage the most bang for your buck if you are a person who likes to “optimize.”

Conclusion: Maximizing Your Supplement’s Effectiveness

In the context of supplementation, it is absolutely critical to select supplements with enhanced nutrient absorption to ensure optimal utilization.

I would strongly urge you to look for supplements that improve this through scientifically validated formulations, such as those that incorporate specific delivery systems or synergistic nutrient combinations.
This can be done through a myriad of ways.

Here is a quick “Cheat Sheet” of common supplement stacks.

• Caffeine + L-Tyrosine
• PEA + Hordenine
• Alpha-GPC + Huperzine A
• Vitamin D + Magnesium
• Creatine + Betaine

Additionally, understanding what “bioavailable” means can help you tremendously in assessing whether a particular supplement will be effectively utilized by your body.

To maximize the effectiveness of supplements, you should consider a few strategies:

For instance, if you take a supplement on the lower-end of the scale, consider that certain nutrients are better absorbed when taken with others; pairing fat-soluble vitamins such as A, D, E, and K with dietary fats can significantly improve their bioavailability.

Also, adding enzymes like bromelain or lipase to your routine could further enhance outcomes for some particular items.

Lastly, I feel obligated to note, it is essential to remain responsible and to consult healthcare professionals when tailoring your supplementation approaches.

If you would like to learn more about supplements, feel free to search more of my posts here!