Best form of vitamins for absorption

Vitamin supplements are available in various forms, including gummies, pills, liquids and powders.

Research, like this 2022 study, has investigated whether liquid supplements are more easily absorbed than powder or tablet forms. However, more studies are needed to support this claim.

a Study from 1982 Vitamin C supplements have been shown to be equally well absorbed in powder, chewable, and non-chewable form. However, the absorption of vitamin C supplements in slow-release forms is unclear.

Although the bioavailability – that is, the ability of a nutrient to be absorbed and used by the body – of some nutrients is fairly well understood, research into the absorption, absorption and bioavailability of other nutrients in humans is still in the early stages. an early stage.

More research is needed to understand how different forms of vitamin supplements are absorbed into the body.

Some vitamin manufacturers add coatings to pills to improve taste or shelf life. a Article from 2019 Research into vitamin D supplements has shown that coatings can affect the dissolution or absorption of a vitamin.

Water-soluble versus fat-soluble vitamins

In addition to the form of a vitamin, many other factors influence absorption. For example, water-soluble vitamins are absorbed differently than fat-soluble vitamins, and others are stored in the body.

There are two main types of vitamins: water-soluble (all eight B vitamins and vitamin C) and fat-soluble (vitamins A, D, E and K).

Water-soluble vitamins dissolve in water and are generally not stored in the body. Excess amounts leave the body through the urine.

These vitamins should be consumed regularly to prevent deficiencies or deficiencies in the body. One exception, however, is vitamin B12, which can be stored in the liver for years.

Fat-soluble vitamins dissolve in fats, which then travel through the small intestine and are eventually distributed through the bloodstream. Excess amounts of these vitamins are stored in the liver, fatty tissue and muscles of the body for later use.

According to a Review 2021Other factors that can affect nutrient absorption include:

• interactions with other foods or vitamins
• dietary fat intake
• alcohol
• age

However, the review examined absorption of vitamins from food sources, not vitamin supplements. More research is needed on the absorption of vitamin supplements to understand which forms are more easily absorbed than others.

Here are some steps you can take to improve vitamin absorption.

Combine complementary nutrients

Certain nutrients help absorb each other. These are, for example, fat-soluble vitamins better absorbed when consumed with a small amount of healthy fat, such as olive oil, avocado oil or almond butter.

In addition, plant sources of iron, such as beans, lentils and nuts, require vitamin C for absorption. Combine them with vitamin C-rich foods or vitamin C supplements can improve absorption.

Ensure healthy intestines

Your intestines plays an important role in the absorption of nutrients from the food you eat. Maintaining a healthy gut can ensure that your body absorbs essential vitamins and minerals.

You can keep your intestines healthy by:

You may also consider taking probiotics, as they can have beneficial effects on gut health.

Reduce stress

Research suggests that chronic stress can increase the body’s metabolic needs, as well as the use and excretion of nutrients. This can lead to low levels of micronutrients in the body.

Some options to reduce stress include:

• maintaining a healthy diet
• get regular exercise
• have good sleep hygiene
• practicing meditation or deep breathing
• register for mental health care

Talk to your doctor about effective ways to reduce stress. They can work with you to develop a stress management plan based on your health and individual needs.

Consider reducing or avoiding alcohol

Alcohol use can disrupt nutrient absorption, including water-soluble and fat-soluble vitamins. Frequent alcohol consumption can also lead to malnutrition.

Consider limiting or avoiding alcohol consumption to ensure your body absorbs essential nutrients properly.

Which vitamin supplements are good for absorption?

Which form of vitamin supplementation is best for you depends on your individual needs. For example, if you have difficulty swallowing capsules or tablets, you may prefer a liquid vitamin.

More research is needed to understand how the body absorbs different vitamin supplements.

Which vitamin is most difficult to absorb?

For normal absorption, vitamin B12 needs the help of a protein called intrinsic factor. Some people lack this protein and may need injections or high-dose vitamin B12 supplements.

Other common vitamin and mineral deficiencies include vitamin B6, iron, vitamin D and vitamin C. Factors associated with these deficiencies include certain health conditions, diet, pregnancy, race and ethnicity.

Which two vitamins should not be taken together?

Long-term consumption of excessive zinc can lead to copper deficiency. To prevent copper deficiency, the American Food and Nutrition Board recommends an acceptable upper limit of 40 milligrams of dietary zinc and supplemental zinc for adults.

According to the National Institutes of Health (NIH)Some reports suggest that high vitamin C intake may lower vitamin B12 and copper levels. However, additional research has not supported these conclusions.

What is the most bioavailable form of vitamin A supplement?

Vitamin A supplements are available in two main forms: preformed vitamin A (found in foods from animal sources such as meat, fish and dairy products) and provitamin A carotenoids (found in plant products such as green leafy vegetables).

According to the NIHThe most bioavailable form is preformed vitamin A. The absorption of preformed vitamin A supplements varies from 70-90%while the absorption of provitamin A beta-carotene ranges from 8.7-65%.

Although researchers study the absorption and bioavailability of nutrients, more research is needed to understand the absorption of vitamin supplements in different forms.

Many online reports claim that certain forms of vitamins are more easily absorbed than others. But there is no broad consensus within the scientific community.

Some research suggests that combining vitamins, maintaining good gut health and avoiding alcohol can improve nutrient absorption. However, this research has focused on food sources of vitamins rather than vitamin supplements.

The best form or type of vitamin for you depends on your individual needs and preferences. Most people can get all the nutrients they need by eating a healthy, balanced diet.

If you are interested in taking vitamin supplements, talk to a doctor about the benefits and risks, as well as a safe dosage.