Bioavailability – how useful is it to combine vitamins?

Natural foods contain a colorful mix of vitamins. Capsules, on the other hand, often contain only a single vitamin. How well can the body absorb this isolated nutrient? Are combined vitamins the key to better bioavailability?

Bioavailability: Why not all vitamins and minerals are created equal

Did you know that beta-carotene (a precursor to vitamin A) from raw carrots is hardly usable by your body? If you finely chop the vegetable and eat it with oil, you can absorb a significantly larger portion. This is due to different bioavailability. Bioavailability refers to how well your body can utilize a nutrient, and this depends on several factors.

Factors that influence the bioavailability of nutrients are:

• Preparation and digestion (e.g., some proteins are denatured during digestion)
• Competing substances (e.g., inhibition of zinc absorption by copper and iron)
• Chelating agents (e.g., phytate inhibits iron absorption by forming complexes)
• Inhibitors of complex formation (e.g., vitamin C promotes iron absorption by preventing the formation of iron-phytate complexes)
• Fat-soluble substances (vitamins A, D, E, K, and carotenoids) require fat for absorption
• Chemical structure (many vitamins are not a single chemical compound, but a group. Thus, there are subforms of vitamins that are more easily absorbed by the body.)

Vitamins are therefore not all the same. In nature, various forms with different bioavailability exist. For example, there is vitamin K1 from plants, vitamin K2 from bacteria, and synthetic vitamin K3, each with several subforms. Vitamin preparations often contain artificial vitamins. Even the use of genetic engineering is permitted in artificial production. Where a vitamin in a food supplement comes from is not always easy for you as a consumer to trace.

At CLAV, we focus on high bioavailability of our products and generally refrain from using genetic engineering. Learn more about our philosophy.

Why a combination of vitamins is so useful

It is natural that vitamins do not occur in isolation. In vegetables, fruits, and the like, they are bound in a food matrix. The combination of vitamins, fiber, minerals, and other plant substances is crucial for bioavailability. In natural foods, the combination is given, but we can optimize this by smartly combining different foods. For example, iron from plant sources is more available if you drink a glass of orange juice (vitamin C) with it. If you supplement your diet with vitamin preparations, it is therefore advisable to also pay attention to a clever combination here.

People who suffer from a vitamin deficiency often specifically turn to monopreparations. These are vitamin tablets or capsules that contain the missing vitamin. But this is not always optimal. For example, if you take vitamin D to influence calcium absorption, you should actually also take vitamin K. This is because a high intake of vitamin D can contribute to a vitamin K deficiency. The monopreparation then compensates for the vitamin D deficiency but can create a new problem.

Combining vitamins also makes sense if you consider common causes of a deficiency:

• Unhealthy diet
• Eating disorder
• Intolerances, inflammation in the gastrointestinal tract
• Vegan or vegetarian diet
• Increased need due to pregnancy and breastfeeding
• Stress (increased need for B vitamins)
• Smoking and alcohol consumption
• Medication and birth control pills

In all these cases, the affected individuals lack not just one vitamin, but several nutrients. A healthy diet along with a combination of vitamins can compensate for or prevent the deficiency.

Find out here whether food supplements are useful for vegans.

What you should consider when taking different vitamins

If you opt for a combination of vitamins, you can either rely on ready-made mixtures or take several monopreparations at the same time. In the latter case, you should inform yourself well about how the two food supplements interact and influence each other. If, on the other hand, you opt for an already finished combination, a transparent and trustworthy manufacturer is recommended.

In the production of our products, we always focus on high bioavailability. For example, our products often contain not only vitamins but also secondary plant compounds, which promote the absorption of vitamins and protect against oxidative stress as antioxidants. We are convinced that this combination is the key to better health.

When choosing capsules, other factors such as production without animal testing, genetic engineering, or vegan food supplements may be important for the decision. You can find this information on the product packaging.

In fact, there are also vitamins and minerals that should not necessarily be combined, as they are absorbed via the same systems, for example. This is the case with magnesium and calcium. You should take these micronutrients at different times to get the most out of the products. Folic acid absorption is also influenced by zinc. Here, bioavailability decreases when taken simultaneously.

5 typical mistakes when taking food supplements

With correct intake of food supplements, you can positively influence bioavailability. Avoid these mistakes:

1. Taking on an empty stomach: This makes sense for some medications, but not for most vitamins. Therefore, it is better to take vitamin capsules with your meals. Detailed information on correct use can be found on the packaging.
2. Choosing the right time of day: The B complex and vitamin C are rather stimulating vitamins, ideal for the morning. Magnesium, on the other hand, is better suited for the evening, as it is said to improve sleep.
3. Combination with medication: If you need to take medication, you should take it at a different time from food supplements, as interactions are possible. This can increase, decrease, or trigger other effects of the medication. Information on interactions can be found in the medication's package leaflet. You can also ask at the pharmacy or doctor's office.
4. Combining vitamins, but living unhealthily: Food supplements cannot compensate for an unhealthy lifestyle. Therefore, make your entire diet healthy. Exercise and relaxation also contribute to a good balance in the body and health.
5. Taking vitamins with coffee: Coffee and tea can influence the bioavailability of vitamins and minerals. It is best to swallow vitamin capsules with still water.