In today’s fast-paced world, the focus on convenience often leaves nutritional needs unmet. Despite our best efforts, many of us still fall short of consuming the nutrients needed for optimal health! In fact, between 75-80% of the population doesn’t meet the minimum recommended intake for fruits and vegetables.

According to NHANES data from 2005-2016, significant micronutrient deficiencies are common in the general US population. For example, up to 95% of adults have an inadequate or deficient vitamin D status, 84% for vitamin E, and even 46% for vitamin C.

When we consider these statistics, it’s clear that supplementation can play a key role in supporting wellness. But not all supplements are created equal. One of the most important factors in determining the effectiveness of a supplement is bioavailability - the body’s ability to absorb and use the nutrients.

Let’s dive into what bioavailability really means, why it’s so important, and how you can make sure you’re getting the most from your supplements!

What is Bioavailability?

At its core, bioavailability answers this simple but crucial question: “How much of a given nutrient or compound can my body actually absorb and use.” Bioavailability refers to the amount of nutrient that enters your bloodstream and reaches its target to be used effectively by your body.

Think of nutrients as the fuel that powers the countless, complex biochemical reactions in your body - whether for your immune system, nervous system, digestion, creating energy in the mitochondria, or even DNA repair!

Poor bioavailability means your body isn’t getting enough fuel to perform essential functions that support optimal health, not just preventing disease and dysfunction. Even with the best diet, low bioavailability can lead to cumulative underperformance at the cellular level.

3 Key Factors that Influence Bioavailability

The form of the nutrient

The form in which a nutrient is “packaged” and delivered plays a huge role in how well it is absorbed. Many nutrients that we consume are chemically bound to other components, which act as carriers. Some forms are better broken down and absorbed in the body than others.

Think of nutrients as having a first and last name - the first name is usually the name of the nutrient that we are concerned about nutritionally, while the last name is how that nutrient is bound or packaged. The last name is one factor that determines how bioavailable the first name is. 

For example, calcium comes in various forms in foods and supplements. Calcium carbonate, found in shells and limestone, is one of the cheapest forms and poorly absorbed by the human body. Calcium citrate is much more bioavailable, making it a preferred option for supplementation. It is even used medically to help treat constipation.

Interactions or synergies with other compounds

Nutrients do not work in isolation. In practical terms, the presence of other nutrients, medications, or toxins can either enhance or inhibit the absorption of certain nutrients. Let’s look at some examples of combinations that decrease and increase bioavailability.

Examples of combinations that decrease bioavailability:

• Calcium-rich foods and supplements can inhibit the absorption of iron and zinc
• Oral contraceptive pills (OCPs) have been shown to deplete key nutrients including folic acid, vitamins B2, B6, B12, C, and E and minerals such as magnesium, selenium, and zinc
•  Acid-reducing medications such as proton pump inhibitors (PPIs) decrease the absorption of calcium, magnesium, and vitamin B12

Examples of combinations that increase bioavailability:

• Vitamin C increases the absorption of iron
• Dietary fats like olive oil, avocado, and chia seeds help increase the absorption of fat-soluble vitamins including A, D, E, and K
• Black pepper extract (piperine) enhances the bioavailability of curcumin (which can be found in Cielo’s Horizon) and many other nutrients

Variations in your individual biochemistry

While we share many similarities, each of us expressed a unique chemistry - this is known as biochemical individuality. It means that our bodies differ in how we process, absorb, and utilize nutrients leading to various nutritional demands and responses to supplements and foods.

Your genetics and even your gut health and microbiome are two key factors that influence bioavailability. Let’s take a closer look:

In the world of genetics, there exists certain variations in our genetic code called single nucleotide polymorphisms (SNPs). Some of these variations can affect the efficiency of each of us to absorb various nutrients to various degrees.

One of the most well-known SNPs, affecting up to 40% of the US population, affects the MTHFR gene, which plays a key role in the absorption of vitamins B6, B9, and B12 depending on the variant. Variations in this gene make supplementation with the bioavailable forms of these B vitamins (found in Cielo’s Rise multivitamin) necessary for many.

Digestive health is another major piece of your unique bioavailability puzzle. Factors such as low stomach acid, poor pancreatic digestive enzyme function, or an imbalanced microbiome play a critical role in both synthesizing vitamins and absorbing nutrients. A healthier and more diverse microbiome generally supports better nutrient absorption. 

Examples of Nutrients with Bioavailability Differences

To reiterate, not all supplemental forms of nutrients are created equal. Some are much more bioavailable than others. Here are a few key examples:

• B-complex vitamins - Many of the B vitamins exist in both “active” and “inactive” forms. For example, methylcobalamin (an active form of vitamin B12) is more bioavailable than cyanocobalamin, especially in individuals with the MTHFR gene mutations mentioned above. 
• Magnesium - Magnesium oxide is commonly used in supplements, but it’s poorly absorbed. In fact, it’s estimated that your body only absorbs about 4% of the magnesium from magnesium oxide. In contrast, magnesium citrate, glycinate, and malate are more bioavailable forms.
• Turmeric with black pepper extract - When combined with piperine, the active compound in black pepper, turmeric’s bioavailability can increase by a staggering 2000%, significantly boosting its antioxidant and anti-inflammatory potential.

3 Tips for Optimizing Bioavailability 

1. Don’t rely solely on Daily Recommended Intakes (DRIs):

DRI’s are designed to maintain the average nutritional status in the general population, but they don’t account for individual variations. They don’t account for genetic differences, malabsorption concerns, and they don’t necessarily set “optimal” nutrient levels. Certain health conditions or higher metabolic needs may require more than the DRIs

2. Consult with a healthcare professional:

A functional medicine practitioner, nutritionist, or dietician can offer personalized advice based on your unique needs. Micronutrient testing, genetic testing for SNPs, and microbiome analysis can help direct recommendations to support your optimal nutritional status.

Choose high-quality supplements:

Choose supplements from reputable brands that follow good manufacturing practices (GMP) to ensure quality control. This ensures that the supplements contain the ingredients they claim and are free of contaminants.

Conclusion

Bioavailability is a key concept when it comes to optimizing your nutrition, especially when utilizing supplements. It’s not just about what you eat or the supplements you take - it’s about how much your body can actually use.

By considering the forms of nutrients, their synergies, your genetic factors, and your digestive function, you can take a more strategic approach to supplementation and nutrition.

If you’re unsure where to start or suspect that you may have absorption concerns, it’s always a good idea to seek medical attention and/or the help of a functional medicine practitioner.

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