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Absorption of Vitamins

When it comes to vitamins, knowing what happens to your body on the inside is just as important as keeping track of what nutrition labels say on the outside.

  1. Bioavailability

    • The potential of drug, ingredient or nutrient absorption in the body is called bioavailability. According to Merck, "the bioavailability of a drug is largely determined by the properties of the dosage form (which depend partly on its design and manufacture), rather than by the drug's physicochemical properties, which determine absorption potential." In other words, how a vitamin is consumed is influential in determining its absorption. Bioavailability also varies from individual to individual depending on age, sex and other genetic factors.

    Diet and Digestion

    • Most nutrients are absorbed into the body through the small intestine; therefore, if a vitamin is absorbed too quickly or too slowly (in the case of poorly-designed pill capsules), absorption will not be ideal. In addition, excessive vitamin intake can be dangerous. According to J. Anderson, a food and nutrition specialist at Colorado State University, a balanced diet that includes fresh fruits, vegetables and whole grains is the most effective and comprehensive way to consume vitamins, and much easier for your body to utilize than pills and supplements.

    Fat Soluble vs. Water Soluble

    • Vitamins B and C are water soluble, meaning they can be consumed in high amounts and the excess will simply pass out of your body when you urinate. Therefore, a consistent daily intake of water-soluble vitamins is recommended. Fat-soluble vitamins, such as Vitamins A, D, E and K, are absorbed into fat globules that travel throughout the body via the lymphatic system and the bloodstream. Once fat-soluble vitamins are absorbed, they remain in the body for a long time. If fat-soluble vitamins are consumed excessively, it can accumulate and cause harmful effects.

    Liquid vs. Solid

    • Liquid vitamin supplements have the advantage of easy swallowing and quick absorption. However, because they are usually diluted in a solvent, they are often less potent and have a shorter shelf life. Furthermore, the effectiveness of a vitamin is not always benefited by speed of absorption, but rather by its timing. Vitamin pills with enteric coating, on the other hand, are designed for optimum timed release into the body, though supplements designed with this technology are more costly and harder to find.

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