You’ve stocked your cabinet with high-quality supplements, nailed down your daily routine, and even set calendar reminders so you never miss a dose. But here’s a surprising truth: What you take isn’t always what your body actually uses.
An often overlooked aspect of taking supplements is bioavailability, which refers to how well your body absorbs the nutrients you’re consuming. Bioavailability is key in determining whether your vitamins and minerals are truly doing their job.
Understanding bioavailability can help you get the most results from your supplements. Ahead, we’ll explore what determines the bioavailability of supplements and share expert tips for choosing the best forms.
- ABOUT OUR EXPERTS: Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine, chiropractor, and clinical nutritionist. Jolene Brighten, N.D., is a board-certified naturopathic endocrinologist.
What Is Bioavailability, Exactly?
Bioavailability refers to how much of a nutrient actually reaches your bloodstream and becomes available for your body to use. Think of it like the delivery system for your supplements; the better the system, the more likely your cells are to get what they need to thrive.
Here’s an example: You might be taking 500 mg of vitamin C, but if your body only absorbs 100mg, the rest is quite literally going down the drain. To make the most of the supplements you’re taking, you want to choose the most bioavailable forms, in addition to pairing those supplements with other supportive nutrients.
Read More: Pair These Nutrients Together For Maximum Absorption
According to Josh Axe, D.C., D.N.M., C.N.S., doctor of natural medicine, chiropractor, clinical nutritionist, in the case of the example above, liposomal vitamin C would be a more bioavailable form to achieve optimal results. “This form delivers the vitamin inside tiny fat droplets, which can improve absorption compared to traditional supplements. Liposomal delivery systems protect the nutrient from degradation in the digestive system and enhance its absorption into the bloodstream,” says Dr. Axe.
Why Bioavailability Matters
Nutrients only work when they’re absorbed, transported, and put to use in your cells. If a supplement has low bioavailability, it’s like sending a package without postage—because it’s not getting where it needs to go.
Dr. Axe explains that bioavailability matters most with nutrients that are:
- Hard to absorb naturally (like curcumin or magnesium)
- Easily broken down by stomach acid (like glutathione)
- Fat-soluble (like vitamins A, D, E, and K, which need dietary fat for absorption)
Bottom line: The most effective supplements are the ones your body can actually absorb.
What Factors Affect Bioavailability?
A few key factors can make or break how well your supplements are absorbed.
1. The Form of the Nutrient
Some nutrient forms are better recognized and used by the body than others. These include:
Chelated minerals (like magnesium glycinate or iron bisglycinate): According to Jolene Brighten, N.D., board-certified naturopathic endocrinologist, chelated minerals can help enhance absorption and bioavailability because they’re bound to amino acids, which facilitates better uptake by the body compared to non-chelated forms.
“This formulation supports nutritional needs, especially for women who are postmenopausal or have challenges with iron metabolism,” says Dr. Brighten.
Liposomal supplements (like liposomal vitamin c): With liposomal supplements, nutrients are encased in tiny fat bubbles that shield them from digestion and help deliver them straight into cells. This format not only helps preserve the nutrient but can also improve absorption within the body.
Methylated B vitamins (like methylfolate): Methylated B vitamins are pre-converted into their active form so your body doesn’t have to do extra work to break them down.
Dr. Brighten points out that this form is especially helpful for people with certain genetic mutations, especially the MTHFR gene, who may struggle to convert synthetic forms like folic acid into active, usable nutrients. Supplementing with methylated B vitamins may help to support energy, mood, detoxification, and hormone metabolism more effectively for this group.
2. Timing
The time of day when you take your supplements, as well as your meal status, both matter for absorption.
- Fat-soluble vitamins (A, D, E, K) are best taken with a meal that includes fat, such as some olive oil, avocado, nuts, or seeds, says Dr. Axe.
- Iron absorbs better on an empty stomach, but that can cause nausea when you take lots of iron, so balance is key.
- Magnesium may promote calm at night and is best absorbed when stomach acid levels are higher (meaning it shouldn’t be taken with antacids), according to Dr. Brighten.
3. Your Gut Health
If your digestive system is under stress—such as from low stomach acid, leaky gut, or imbalanced gut flora—you may not absorb nutrients as effectively, says Dr. Axe.
Read More: 6 Signs You’re Not Absorbing Nutrients Well—And What To Do About It
He explains that poor gut health can impact absorption of many vitamins and minerals, including vitamin B12 (which requires adequate stomach acid and intrinsic factor for absorption), fat-soluble vitamins (A, D, E, and K), iron, magnesium, zinc, and calcium.
4. Nutrient Interactions
According to Harvard Health, “Most nutrients don’t fly solo: They interact, join forces, cancel each other, jockey for position on metabolic pathways.” Some nutrients help each other out, while others can block each other partially or even completely, explains Dr. Axe. Here are some examples:
- Vitamin D helps absorb calcium, so take these together.
- Vitamin C boosts iron absorption, so this is a smart pairing.
- Calcium can inhibit zinc and magnesium absorption if taken at the same time in large amounts, so space these out if possible.
- Taking high amounts of minerals like copper, zinc, or iron can block some absorption of other minerals, so try spacing these supplements apart
Choosing More Bioavailable Supplements
Choosing supplements with better bioavailability can level up your results. Look for liposomal supplements, chelated minerals, methylated B vitamins, and liquid or sublingual options (especially for B12 or vitamin D).
Liquid and sublingual (taken under-the-tongue) supplements bypass much of the digestive process, allowing for relatively fast and direct absorption into the bloodstream. This is especially useful for people with digestive issues, low stomach acid, or nutrient absorption challenges, according to Dr. Axe.
“Vitamin B12 (especially in methylcobalamin form) and vitamin D3 are two nutrients that often benefit from sublingual delivery, especially for those with deficiencies,” says Axe.
Smart Tips to Maximize Absorption
Here’s how to make sure your supplements are pulling their weight:
- Take fat-soluble vitamins with meals that include healthy fats (like avocado, nuts, or olive oil).
- Don’t take everything at once. Split up iron, calcium, zinc, and magnesium to avoid absorption clashes.
- Mind your gut. Add a quality probiotic (ideally taken on an empty stomach, such as first thing in the morning) and support digestion if needed with enzymes or bitters.
- Stay hydrated, since water helps transport nutrients through the bloodstream.
- Know your needs. Work with a practitioner and consider testing for nutrient deficiencies so you’re not guessing at the right types and dosages to take.
And don’t forget: Look for brands that are third-party tested and sold by trusted retailers like The Vitamin Shoppe, where quality and transparency are a priority.
Final Thoughts on Bioavailability of Supplements
You’re investing time and money into your wellness, but bioavailability is what determines the return on your investment.
Understanding how your body absorbs nutrients (and how to help it do a better job) can turn your supplement routine from “maybe it’s helping” to “wow, I feel the difference.” So, next time you scan a supplement label, don’t just look at the number of milligrams. Pay close attention to the form and delivery method, because what you absorb is what really counts.