Best Vitamin Form for Absorption

Vitamin supplements are available in a variety of forms, including gummies, pills, liquids, and powders.

Studies like this 2022 surveystudied whether liquid supplements were more easily absorbed than forms such as powder or tablets. However, more studies are needed to support this claim.

A. 1982 study Vitamin C supplements appear to be absorbed equally well in powder, chewable tablet, and nonchewable tablet forms. However, the absorption of vitamin C supplements in slow-release forms is uncertain.

Although the bioavailability (meaning the ability of a nutrient to be absorbed and used by the body) of some nutrients is fairly well understood, research on the intake, absorption, and bioavailability of other nutrients in humans is still at an early stage.

More research is needed to understand how different vitamin supplements are absorbed in the body.

Some vitamin manufacturers add coatings to pills to improve palatability or shelf life. A. 2019 article Studies on vitamin D supplements have found that coatings can affect the dissolution or absorption of a vitamin.

Water-soluble and fat-soluble vitamins

Many other factors besides the form of the vitamin affect absorption. For example, water-soluble vitamins are absorbed differently than fat-soluble vitamins, and the 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 not generally stored in the body. Excess amounts are eliminated from the body through urine.

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

Fat-soluble vitamins dissolve in fats, which then pass through the small intestines and are eventually distributed into the bloodstream. Excess of these vitamins is stored in the body’s liver, fat tissue and muscles for later use.

According to a 2021 reviewOther factors that can affect the absorption of nutrients include:

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

However, the review examined the absorption of food sources of vitamins, 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 increase vitamin absorption.

Pair complementary foods

Some nutrients help each other absorb. For example, fat-soluble vitamins is better absorbed When consumed with a small amount of healthy fat such as olive oil, avocado oil or almond butter.

Additionally, plant-based iron sources such as beans, lentils, and nuts require vitamin C for absorption. pairing them with vitamin C-rich foods or vitamin C supplements can increase absorption.

Maintain a healthy gut

your intestines plays an important role In the absorption of nutrients from the food you eat. Maintaining a healthy gut can help make sure your body absorbs essential vitamins and minerals.

You can protect your gut health by:

You may also consider taking probiotics, which may 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
• exercising regularly
• having good sleep hygiene
• Practicing mediation or deep breathing
• enrolling in mental health counseling

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 consumption May inhibit the absorption of nutrientsIncluding water-soluble and fat-soluble vitamins. Frequent alcohol use can also lead to malnutrition.

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

Which vitamin supplements are good for absorption?

The best form of vitamin supplement for you depends on your individual needs. For example, if you have difficulty swallowing capsules or tablets, you can choose a liquid vitamin.

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

Which vitamin is the most difficult to absorb?

Normal absorption of vitamin B12 requires 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 It contains 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 excessive zinc consumption can lead to copper deficiency. To prevent copper deficiency, the U.S. Food and Nutrition Board recommends a tolerable upper intake of dietary and supplemental zinc of 40 milligrams per day for adults.

According to National Institutes of Health (NIH)Some reports suggest that high vitamin C intake may reduce vitamin B12 and copper levels. However, additional studies have not supported these results.

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 NIHThe most bioavailable form is preformed vitamin A. Absorption of preformed vitamin A supplements, 70–90%The absorption of provitamin A beta carotene varies between 8.7-65%.

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

Many online reports claim that certain types of vitamins are more easily absorbed than others. However, there is no broad consensus in the scientific community.

Some research suggests that pairing vitamins, maintaining gut health, and avoiding alcohol can improve the absorption of nutrients. However, this research 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 from a healthy, balanced diet.

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