Liquid supplements have emerged in recent years as a convenient and efficient way to enhance your health, offering a fast-absorbing alternative to traditional pills and capsules. From vitamins and minerals, to herbal extracts and protein blends, these supplements can cater to a wide range of goals, making them a helpful addition to many wellness regimens.
If you haven’t dipped your toe into liquid supplements before, you might be wondering if they’re right for you—and where to start. Read on to determine whether they’ll make a good fit for your daily routine, plus how to maximize their benefits.
1. If You Don’t Swallow Pills Well
For individuals with a strong aversion to swallowing pills or those with dysphagia, a condition that makes swallowing difficult, liquid supplements provide a safer, stress-free, and more accessible alternative for meeting nutritional needs. If you ever gag or choke on food or supplements, find that pills or food get stuck in your throat, or experience regurgitation, a liquid supplement might be a better option for you.
Anyone can have trouble swallowing pills, but groups that are more prone to it include young children, older adults, and those with medical conditions such as GERD and neurological/muscular disorders. These folks can easily shift to using liquid multivitamins (there are numerous kid’s versions available), omega 3 supplements, and more to avoid having to swallow big tablets and soft gels.
2. If You Prefer to Incorporate Supplements into Foods
For a more personalized nutrition approach, some people like to incorporate their supplements into their diet rather than take capsules. If you like to keep things integrated, liquid supplements can be quickly added to smoothies, juices, coffee, water, or soft foods like oatmeal or yogurt. Health-conscious individuals can appreciate the variety of formulations available, from protein shakes and vitamin blends to herbal extracts, allowing you to target specific dietary goals or health needs with ease and precision.
3. If You’re Going for Max Absorption
Taking liquid supplements can significantly enhance nutrient absorption. The liquid form allows nutrients to be absorbed more quickly into the bloodstream since no tablet or capsule must be broken down first by the digestive tract. This faster absorption means that the body can begin utilizing nutrients almost immediately, maximizing their effectiveness.
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Additionally, some liquid supplements are also liposomal (meaning their nutrients are encapsulated in tiny fat molecules called liposomes), a format that enhances nutrient bioavailability even further. This means that liquid B-complex works quicker to boost your energy and you may find more immediate relaxation from your liposomal liquid magnesium.
4. If You Have Impaired Digestion
Increased bioavailability and easier absorption also benefit those with digestive issues that reduce their ability to break down tablets and capsules or absorb nutrients. This can include those with irritable bowel syndrome (IBS), irritable bowel diseases (Crohn’s, colitis), gastroparesis (delayed stomach emptying), low levels of stomach acid, and those who have had gastrointestinal surgery (such as gastric bypass or bowel resection). For these individuals, choosing a liquid supplement may make the difference between their body utilizing supplements or not. Options like liquid B12, iron, and vitamin D can be great choices.
5. If You Want The Whole Family To Enjoy The Same Product
Another benefit of liquid supplements is your ability to control and adjust the dose. Children usually need a smaller quantity of vitamins and minerals than adults, and sometimes nutrient recommendations vary between men and women or for those with different health conditions. As a result, you may have found yourself purchasing separate products for everyone in the family.
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With liquid supplements, though, you can measure the desired dose for each individual’s needs. That’s much easier and more reliable alternative than trying to split pills! (Not to mention, it’ll keep your fridge and supplement stack from spilling over.) Buying one product that everyone in the family can take is generally less complicated—and potentially easier on your budget. Some brands, such as MaryRuth’s, even provide dose recommendations for different age groups.
6. If You Need a Higher Dose
In some instances, you might require a higher, more therapeutic dose of a supplement to meet your health goals. To avoid having to take a dozen pills to get your desired dose, a liquid supplement allows you to get the entire amount in just one (or a few) gulps. Liquids are often more potent and can be measured by the tablespoon or ounce (and just think about how many capsules you’d need to hold one ounce of fluid!). Liquid collagen is a great example here: A single tablespoon offers five grams of collagen, while you’d have to take one or two pills to hit a single gram.
Making The Most Of Liquid Supplements
Although liquid supplements have numerous benefits and offer enhanced absorption and convenience, they may also have drawbacks, such as a shorter shelf life, potential for added sugars or flavorings, and higher cost. They can also be more difficult to travel with and come with greater potential for under or overdosing if you don’t measure correctly.
For the best experience with liquid supplements, follow these tips:
- Shake or stir your supplement before taking it. Nutrients suspended in a liquid can sometimes settle at the bottom or separate from the liquid base. Shaking will evenly disperse the ingredients before each use to ensure consistent dosing.
- Always follow the dosing instructions, which will be included by the manufacturer and clearly stated on the label. Unless otherwise instructed by a healthcare professional, adhere strictly to these guidelines, making sure to use the proper measuring device (such as a tablespoon or provided cup) to avoid incorrect dosing. Consuming excessive amounts of certain nutrients can pose health risks.
- Store your supplements properly and pay attention to expiration dates. Liquid supplements can lose their potency and go bad over time. Factors such as oxidation (exposure to air), light, extreme temperatures, and contaminants can affect their spoilage rate. Be sure to seal bottles tightly and store them in a cool, dry place (or the refrigerator, if recommended on the product). Periodically check expiration dates, as manufacturers include these to ensure the supplement is consumed while it’s still effective and safe.
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.