There are over 90,000 over the counter products available on the market. So many brands to choose from…. How do you know which one works and which one is best for you? When looking for effective, high-quality supplements there are many things to consider, and bioavailability is an important one. What is bioavailability? Read on to get all the details you need to know.
What is Bioavailability?
A nutrient from food or supplements is highly bioavailable, if it is easily digested and effectively absorbed in a high percentage, in a predictable way. The nutrient becomes available for biological activity in the body's cells. On the other hand, when a nutrient is poorly bioavailable, its digestion and absorption are more difficult, in a less predictable fashion. This definition is related to oral supplements which need to be absorbed first in the gut.
For this reason, a key aspect of bioavailability is absorption. The digestive enzymes and other molecules convert vitamins into smaller compounds that are absorbed in the blood. Minerals also must be broken down into charged ions to be absorbed efficiently. These smaller compounds and ionic minerals are picked up by specific proteins from the gut lining and transported into the bloodstream. Furthermore, from the blood, they get distributed to cells and tissues throughout the body.
Factors that Increase Bioavailability
CHOOSE THE RIGHT BRAND
High quality supplements contain high quality ingredients that had been researched and tested for both efficacy and safety. For example, piperine, a key active ingredient from black pepper, can increase the bioavailability of curcumin by almost 10-fold. Black pepper also raises the bioavailability of some drugs and herbs by 30% to 200%. Vitamin C is well known to increase the absorption of iron.
HOW YOU TAKE THE SUPPLEMENT
Follow the instructions on the label regarding the time of the day, whether you need to take the supplement with food or empty stomach. For example, magnesium is best taken in the evening as it has calming qualities. Fat soluble vitamins like A, D, E, K are best absorbed with a meal that contains fats.
Factors that Lower Bioavailability
Many factors can lower the bioavailability of a supplement. While some cannot be modified such as age or genetics, other factors can be eliminated, or at least reduced.
- Alcohol, especially when consumed in excess, impairs nutrient absorption by damaging the lining the stomach and gut and can also cause nutrient deficiencies.
- Caffeine also decreases the absorption of nutrients and promotes faster elimination of vitamins and minerals. Some compounds from coffee like tannins specifically reduce the absorption of B vitamins and minerals like magnesium, calcium, and iron.
- Prescription and over the counter medications also deplete the body from many nutrients, particularly B vitamins, CoQ10, magnesium, potassium and zinc.
- Digestive conditions such as irritable bowel syndrome (IBS), celiac disease or Crohn's disease all affect the health of the gut, and thus its ability to absorb nutrients.
- Stress is well known to deplete the body of vitamins, particularly vitamins B and C. Stress has a negative impact on digestion, and further affects the absorption of essential nutrients.
- Unhealthy diet. The Standard American diet (SAD) is filled with highly processed foods- high in calories, but empty in essential nutrients. This causes gut inflammation, poor digestion, and absorption.
How Can You Modify These Factors?
Start with your diet first.
Adopt a healthy diet with plenty of vegetables, some fruits, legumes, whole grains, healthy fats, lean meats, fish, nuts, and seeds.
Manage stress with yoga, deep breathing, and mindfulness meditation.
If you take prescription medication, make sure you take extra supplements.
If you have a digestive condition, try to have it well managed.
Avoid excess alcohol and coffee and take supplements away from caffeinated beverages and alcohol.
References:
1. Kritika Kesarwani and Rajiv Gupta; Asian Pac J Trop Biomed. 2013 Apr; 3(4): 253–26 Bioavailability enhancers of herbal origin: An overview;doi: 10.1016/S2221-1691(13)60060-X
2. Merck Manuals Professional Version; Clinical Pharmacology, Pharmacokinetics and Drug Bioavailability
3. Tsedeke Wolde; Effects of caffeine on health and nutrition: A Review; Research Gate; 2014
4. Cortney M. Mospan, PharmD;Drug-Induced Nutrient Depletions: What Pharmacists Need to Know;US Pharmacist; December 2019
