Bioavailability 101

Bioavailability 101

Bioavailability 101: Why Most Supplements Don’t Work (and How to Fix It)

When it comes to supplements, what you absorb matters far more than what you swallow. Many people take vitamins, minerals, and wellness powders every day - yet fail to feel a difference. The culprit? Poor bioavailability.

What Is Bioavailability?

Bioavailability is the percentage of a nutrient your body can actually absorb and use.

  • For example, you might take a vitamin C capsule with 500 mg on the label, but if your body only absorbs 50%, you’re getting just 250 mg of benefit.
  • Factors like hydration, gut health, stress, and the form of the nutrient all impact absorption rates.

Why Many Supplements Fail

  • Low-Quality Forms of Nutrients
    Cheaper forms (e.g., magnesium oxide vs. magnesium citrate) are harder for your body to absorb.
  • Poor Timing or Pairing
    Some vitamins require fat (like vitamin D), while others compete for absorption if taken together.
  • Lack of Cellular Hydration
    Without proper fluid and electrolyte balance, your cells can’t transport or metabolize nutrients efficiently.
  • Digestive Barriers
    Stomach acid, enzyme imbalances, or poor gut health can significantly reduce nutrient uptake.

Hydration: The Overlooked Factor

Even the best supplements won’t work if you’re dehydrated.

  • Water and electrolytes help transport nutrients across cell membranes.
  • Dehydration slows down enzyme activity, making it harder for vitamins and minerals to convert into usable forms.
  • This is why hydrated cells absorb nutrients more effectively than dehydrated ones.

The Role of NAD⁺ and Cellular Energy

Nutrients don’t just need to be absorbed - they need to be utilised.

  • NAD⁺ (nicotinamide adenine dinucleotide) is critical for converting food into energy (ATP).
  • Without adequate NAD⁺, even well-absorbed nutrients may not reach their full potential, leaving you feeling fatigued or foggy.

How to Improve Bioavailability

  • Pair Hydration with Nutrients
    A supplement with electrolytes can improve the cellular environment for absorption.
  • Choose Active, Clinically Studied Forms
    For example, nicotinamide riboside (NR) is proven to boost NAD⁺ levels and is more bioavailable than standard niacin or nicotinamide.
  • Support Gut Health
    Probiotics, digestive enzymes, and a balanced diet can improve how well your body takes up vitamins and minerals.
  • Think Synergy, Not Single Nutrients
    Combinations of electrolytes, vitamins, and cofactors often work better than isolated ingredients.

Why Hydration + Nutrients = Smarter Supplementation

Smart hydration - combining fluids, electrolytes, NAD⁺ support, and essential vitamins - creates the ideal foundation for nutrient absorption. Instead of simply taking more supplements, the goal should be to make what you take work better.

References

  • Benton D, Young HA. Do small differences in hydration status affect mood and mental performance? Nutrition Reviews. 2015;73(S2):83–96.
  • Trammell SA, Schmidt MS, Weidemann BJ, et al. Nicotinamide Riboside is uniquely and orally bioavailable. Nature Communications. 2016;7:12948.
  • Maughan RJ, Shirreffs SM. Hydration and performance during exercise. Nutrition Reviews. 2010;68(8):439–458.
  • Kennedy DO. B vitamins and the brain: mechanisms, dose, and efficacy. Nutrients. 2016;8(2):68.
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