Maximizing Dietary Supplement Absorption

Fundamental Principles

100% Absorption is not the goal: Many nutrients are toxic if 100% absorbed. We need nutrients that are well absorbed, and the body will determine how much it needs.

Small doses are better: The less taken at one time, the higher the percentage of absorption.

Always use High Quality Supplements: Supplements made with poor quality ingredients or even good ingredients poorly manufactured will never get good results.

The Short Version

Take with Meals: Supplements in Soft-gel capsules, Minerals, Fat Soluble Vitamins, Multi-Vitamins, Protein Supplements, Herbal Supplements, Omega-3 oils, Fat Soluble nutrients like Coenzyme Q-10.

Take on an Empty Stomach: Water soluble vitamins, Free amino acids, Melatonin, Some Bioflavonoids, Probiotics.

The Detailed Version of Nutrient Absorption

Vitamins – water soluble: The water-soluble vitamins include the B-vitamins and vitamin C. In foods, the vitamins are usually part of complexes with larger molecules and the digestive system must separate them prior to absorption.However, vitamin supplements do not require digestion. Water soluble vitamins are absorbed by two methods, active transport across the intestinal wall and by passive diffusion. The active transport method can very efficiently transport small amounts of water-soluble vitamins which, can result in a very high percentage of the vitamin being absorbed when only very small amounts are available. When the active transport reaches it capacity, a limited amount of the higher doses of water-soluble vitamins can be absorbed by passive diffusion.

Vitamins – fat soluble: Fat soluble vitamins include vitamins A, D, E, and K. Fat soluble vitamins are absorbed with dietary fats, sterols, and other fat-soluble nutrients. The first step of fat absorption is emulsification by bile acids from the liver which results in the formation of micelles. Micelles are small hollow spheres that are water soluble on the outside and have oil and fat-soluble nutrients on the inside. The micelle contents are absorbed into the cells of the intestinal wall where they are then packaged into larger lipoprotein particles called chylomicrons. The chylomicrons are released into the lymphatic system and even eventually go to the blood stream. All fat-soluble nutrients need to utilize this system to be absorbed, but it only occurs when there are sufficient fats available to allow the micelles to be formed. That is the reason why it is essential for lipid soluble vitamins and other nutrients to be taken with a meal that contains fats.

Mineral Absorption: Minerals are normally absorbed by active transport or by diffusion. Calcium, for instance, is actively absorbed via a vitamin D regulated calcium channel into the intestinal cells. Those cells export it into the blood by a sodium exchange process. Calcium is best taken with food because the stomach acid released following a meal is important for ionizing the calcium and the presence of carbohydrate improves calcium absorption. Many minerals are absorbed by similar methods. When taken on an empty stomach, minerals will usually be absorbed, but to a lesser extent. The poor absorption of minerals can result intestinal upset and distress. Some minerals, particularly zinc and copper, compete for absorption and they should be taken separately.

Protein and Amino Acid Absorption: Proteins are long chains of the 20 different kinds of amino acids used for making proteins in the body. An assortment of those amino acids link together to form a protein. The chain can be hundreds of amino acids long, with millions of possible combinations. The body cannot generally absorb intact proteins, so the digestive system breaks them down into individual amino acids for absorption. However, small chains of 2 or 3 can sometimes be absorbed. It is better to take proteins with meals so that the digestive process can go to completion. However, if taking individual amino acids, it is better to take them on an empty stomach because some utilize the same active transporters in the gut, and can interfere with the absorption of others using the same transporter.

Bioflavonoid Absorption: There are over five thousand known bioflavonoids that occur in nature and many, if not most, have biological activity. Many of the bioflavonoids are water soluble and are probably best absorbed on an empty stomach. However, the absorption mechanism of most bioflavonoids is not well understood. It is uncertain if there is much difference in absorption with or without other foods being present.

Dietary Fiber and Prebiotics: Dietary fibers are indigestible polymers of sugar molecules. Therefore, fiber is not absorbed, and it can be taken with meals or between meals. However, it can bind to other nutrients and prevent their absorption, so it may be preferable to not take fiber supplements with meals. Nevertheless, fiber does need to be taken with plenty of water to keep it solubilized. Fiber can be constipating if not taken with adequate liquid. Prebiotics are typically more water-soluble types of dietary fiber and although not digested by a person, they can be digested by gut bacteria and can greatly improve the growth and survival of beneficial gut bacteria. Take all types of dietary fiber with or between meals.

Probiotics: Probiotic live bacteria should be taken on an empty stomach with water or juice. The goal is to get them past the stomach and small intestine as quickly as possible so that they are not killed by stomach acid or digestive enzymes. A delayed-release (DR) capsule has the advantage of protecting the live bacteria until it is released into the lower part of the digestive tract.

Daily Manufacturing always manufactures products in a way to maximize absorption and effectiveness. We blend the best of science with the best nutrients nature has to offer to provide optimal nutrition.