The Science of Absorption: How to Maximise the Benefits of Your Supplements

Nutrients and herbal supplements are a powerful way to support your health, particularly when dietary intake falls short or when you're managing specific health conditions. However, simply taking a supplement doesn’t guarantee its benefits. The key to unlocking their full potential lies in one often overlooked factor: absorption. Understanding how your body absorbs vitamins, minerals, and herbal compounds—and how to enhance this process—can make a significant difference in how effective your supplements really are.

Are You Absorbing Your Supplements? How to Get the Most from Your Vitamins

Absorption refers to the process by which nutrients pass from the digestive tract into the bloodstream and then to the cells where they are needed. If a supplement isn’t well absorbed, it may be excreted unused, wasting both your money and your effort. Factors like digestive health, supplement formulation, timing, and interactions with food or other nutrients all influence absorption.

Common Barriers to Absorption

Poor Gut Health -  Conditions like coeliac disease, inflammatory bowel disease, and low stomach acid can impair nutrient absorption significantly.

Form of the Nutrient -  Some forms of vitamins and minerals are better absorbed than others. For example, magnesium citrate is more bioavailable than magnesium oxide. Similarly, methylated forms of B vitamins (like methylcobalamin instead of cyanocobalamin for B12) are often more effective, particularly for those with genetic polymorphisms like MTHFR.

from

Find Out More

Competing Nutrients - Certain nutrients can compete with each other for absorption. Calcium, iron and magnesium, for example, use similar pathways and can reduce each other’s uptake if taken together. Zinc and copper share an uptake pathway. 

Fat-Soluble vs Water-Soluble - Vitamins A, D, E, and K are fat-soluble and require dietary fat for optimal absorption. In contrast, water-soluble vitamins (like C and B-complex) are best taken with water and are less dependent on food intake.

Nutrient Absorption Basics: Tips to Make Your Supplements Work Better

Choose High-Quality, Bioavailable Forms

Look for supplements that list bioavailable forms of nutrients. These include chelated minerals (e.g., zinc bisglycinate or magnesium compounds); activated vitamins (methylated B vitamins for example); and fermented herbal extracts which may enhance uptake. Plant-based capsules, made from hypromellose, can also offer better absorption of some nutrients compared to hard tablets.

Take Supplements at the Right Time

Timing can dramatically influence absorption. With meals: Fat-soluble vitamins and many herbal supplements (like turmeric or ashwagandha) are better absorbed with food. Iron and amino acids are typically better taken apart from meals to avoid interference from calcium or phytates.

Support Your Digestive Health

A healthy gut environment is essential for proper absorption. Consider digestive enzymes to support protein and fat breakdown and fermenting bio cultures (probiotics) to improve gut flora, along with prebiotics to nourish beneficial bacteria.

from

Find Out More

Avoid Common Inhibitors

Some substances can block nutrient uptake. Tannins in tea and coffee can hinder iron absorption. Phytates in whole grains and legumes can bind minerals like calcium and zinc. Calcium can reduce iron and magnesium uptake if taken together in high amounts. Spacing out supplements or adjusting your diet can help minimise these effects.

Combine Supplements Synergistically

Some nutrients work better when paired. Vitamin D and magnesium help regulate calcium balance. Vitamin C enhances iron absorption from plant-based sources. Black pepper extract (piperine) significantly increases the bioavailability of curcumin in turmeric.

✅ Supplements That Work Well Together (Synergistic Pairs)

🚫 Supplements That Should NOT Be Taken Together

🕒 Timing Tip

If you must take potentially conflicting supplements (e.g., iron and calcium), space them out by at least 2 hours to minimise interference.

Final Thoughts

Taking a daily supplement is only the first step. If your body can’t absorb it properly, you're unlikely to reap the intended benefits. Paying attention to formulation, timing, gut health, and nutrient interactions can transform a supplement from a hopeful habit into a truly effective health tool.

Whether you’re taking a basic multivitamin, targeted herbal supplements, or therapeutic doses of specific nutrients, always consider how to maximise absorption. After all, it’s not just what you take—it’s what your body can use that truly counts.