Nutrient Bioavailability
Why is it important?
What is Bioavailability?
Bioavailability is the portion or fraction of a nutrient consumed that is absorbed and utilized by the body. This is influenced by several factors including diet, nutrient concentration, nutritional status, health, and stage of life.
Due to the poor nutritional quality of the standard American diet (SAD), many people aren’t receiving proper nutrition from the foods they eat (1).Since so many American foods are grown in poor soils (read more: Dirty Soil), sprayed with poisons, and technologically manipulated, even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need. Furthermore, due to genetic individuality, some people need more certain vitamins and minerals than the average person does. Everyday stress also can burn away vital nutrients.
Diet-related factors affecting foods can include the structure of the food, the chemical form of a particular nutrient, interactions between various nutrients and foods, and the processing or treatment of a particular food. Eating certain foods together can also influence how the body absorbs various micronutrients. This is because some components of foods interact with other foods, leading to less absorption than expected. Micronutrients (vitamins, minerals, and antioxidants) can vary widely in the extent to which they are absorbed and used once consumed. That’s where the bioavailability of the nutrient needs to be accounted for (2).
How to Evaluate Bioavailability
Bioavailability becomes extremely important when choosing dietary supplements. If we’re consuming a supplement that doesn’t have nutrients with high bioavailability, a significant amount of the nutrients will be lost. So, what should you look for when deciding on a supplement?
Research: is there research or real-life tests that shows the product is bioavailable and improves health?
Label: Does it have a food label or a supplement label? Whole food is always best, but some people have digestive issues that prevent proper break-down and absorption from whole foods. The next best thing is a product with a food label, then using a supplement when needed.
Forms: Look for highly bioavailable forms such as chelated (example: Magnesium as Glycinate, Calcium as Citrate, and Zinc as Zinc Chelate) and methylated (especially helpful for those with the MTHFR gene mutation) forms.
Liposome: Check if the supplement is a liposome.
Certifications: Look at what type of certification the product has and if COAs (Certificate of Analysis) is available. GMP, NSF, & USP are the top certifications to look for.
More examples of bioavailable in supplement form:
Vitamin D3: Cholecalciferol.
Vitamin C: Amla Fruit, Acerola Cherry, liposomal, L-ascorbic Acid from real food.
Vitamin B9: L-Methylfolate and not synthetic Folic Acid.
Vitamin B12: as Methylcobalamin, Hydroxocobalamin, Adenosylcobalamin and not Cyanocobalamin.
Iron: Ferrous Bisglycinate Chelate
Magnesium: as Magnesium Glycinate or Bisglycinate, Magnesium L-threonate, Magnesium Malate, and Magnesium Citrate (this form can cause laxative effects if too much is taken).
Zinc: Zinc Chelate
Calcium: Calcium citrate
Selenium: L-selenomethionine
Vitamin E: d-alpha-tocopherol not dl-alpha-tocopherol
What Inhibits Bioavailability:
Many things can adversely affect bioavailability, such as food quality, the health of your GI tract, pregnancy, and genetic makeup. Here are some additional factors to be mindful of:
Alcohol – Interferes with the intake and absorption of vitamins A, D, E, K, almost all the B vitamins, and minerals magnesium and zinc. Alcohol increases the metabolic demands for nutrients, accelerates their loss, and impairs the storage and utilization of them.
Lack of Mastication- It is recommended that one chews their food at least 20 - 30 times before swallowing. Not doing this leads to your body having to work harder to digest the food, as well as a lack of nutrient utilization.
Caffeine – Reduces the absorption of nutrients and unnecessarily increases the excretion of important vitamins and minerals.
Digestive issues – Crohn’s, irritable bowel syndrome (IBS), celiac disease, and many other digestive problems can significantly hinder the body’s ability to properly absorb and utilize nutrients.
Medications – Many over-the-counter and prescription drugs impair nutrient absorption and/or utilization. A well-known example is statins, which impair the absorption of coenzyme Q10 (an essential antioxidant for the heart...).
Stress – Excessive stress can increase cortisol- the body’s primary stress hormone. Stress will deplete the body of key nutrients like zinc, B-vitamins, Vitamin C, and magnesium, as well as wreak havoc on the digestive system.
Increasing bioavailability:
Synergy - Consume foods that work together in order to increase absorption of certain micronutrients. Eating citrus foods or foods high in vitamin C with foods high in iron increases the absorption of both heme and non-heme iron. This also prevents minerals from binding with phytate or polyphenols in the gastrointestinal tract.
Time of Day – Some supplements may have more benefits when taken at certain times during the day. For instance, magnesium is often best to take in the evening due to its calming properties.
Take with Food – Since supplements generally aren’t well tolerated when taken on an empty stomach, most should be taken with a meal. Fat-soluble supplements, like vitamins A, D, and E, should be taken with a meal containing fat to aid in their digestion.
Supporting Ingredients – Some ingredients can increase the bioavailability of other nutrients. For example, vitamin C. It can enhance the bioavailability of iron.
Proper Storage – To help ensure the efficacy of your supplements, be sure to store them in a cool, dry area away from direct sunlight. It’s a good idea to store fish oil and other liquid or liposomal products in the fridge.
Products I Recommend with High Bioavailability:
Both of the companies I am about to recommend are necessities in my home! In order to help rebalance our bodies and support them in the most beneficial ways, these companies have become essential in maintaining our health.
A must for all families would be Juice Plus. This whole-food product is not a supplement at all and is made from over 30 fruits, veggies and berries (including the skins)! They have a lot of research and amazing testimonials! Another huge perk of this product? You can sponsor a child aged 4-26 for FREE (only pay 3.00 shipping each month!). This allows you to get a “trio” (fruit, veggie and berry blends) PLUS your choice of child products, for basically free. Who would pass that up for their family?! Check out Healthy Starts by Juice Plus today! *If you need help setting up a cart, please let me know and I can help you. Also, you can only sponsor 1 child per adult order.
If you are looking for a wonderful multivitamin or all-in-one shake mix, EquiLife offers both! Formulated by a Doctor of Naturopathy (along with MANY other certifications and specialties- read here), Dr. Cabral knows first-hand how important proper supplementation formulation is. He has dedicated his life to educating others on natural approaches to help improve their bodies.
The fruit, veggie and berry capsules (plus the kid’s gummies- if you have kids or grandkids, nieces or nephews, etc.), and the multivitamin or all-in-one shake are great and essential foundational items to choose to help keep your family healthy!
Do you want to get your mineral levels checked, or a thorough serum panel done? Maybe you want to get more than just your TSH tested in order to see how your thyroid is truly functioning. Explore at-home lab testing options here! Don’t see what you are looking for, or have a specific health condition and want to know the best test(s) for that? Contact me today and I’d be happy to help you!