You've likely taken vitamins and supplements at some point in your life and know they’re good for the body, but how exactly do they work? Below, let's break it down step by step.
Vitamins vs supplements — what’s the difference?
It’s easy to mix up the terms “vitamins” and “supplements” but they have distinct definitions when it comes to their roles in our well-being.
Vitamins
- They’re essential compounds bodies rely on, but oftentimes, we can’t make enough of them on our own.
- Because we can’t produce sufficient amounts of vitamins, we obtain them from our diet or lifestyle choices.
- Examples include vitamin C, which we get from citrus fruits or vitamin D, from soaking up some sun.
Supplements
- These are products taken orally to complement our diet and lifestyle.
- While they can pack in vitamins, they can also include minerals, amino acids, essential fatty acids and other substances.
- An example would be fish oil capsules that provide omega-3 fatty acids or a multivitamin tablet that combines various vitamins and minerals.
How vitamins and supplements are absorbed — it starts in the stomach
When we ingest vitamins, either through food or supplements, they begin their journey in the stomach. Here, preliminary digestion occurs, turning food into a semi-liquid mix known as chyme. While this is an important step, most vitamin and supplement absorption actually takes place a bit further along in the digestive tract.
The small intestine plays a pivotal role in absorbing vitamins and supplements. It houses villi, tiny structures that expand its surface area, facilitating efficient absorption. Different sections of the small intestine have specific tasks:
- Duodenum — The initial site of absorption for vitamin C and B vitamins.
- Jejunum — Deals with most of the water-soluble vitamins, continuing the process started in the duodenum.
- Ileum — Focuses on vitamin B12 absorption.
Water-soluble and fat-soluble vitamins
The absorption of vitamins and supplements can vary based on the vitamin's solubility:
- Water-soluble vitamins — These are your B vitamins and vitamin C. Once absorbed, they quickly enter the bloodstream. Any excess is excreted through urine.
- Fat-soluble vitamins — Vitamins A, D, E and K fall under this category. They require dietary fats for absorption and are aided by bile, a digestive fluid made by the liver and released from the gall bladder. These vitamins are stored in the liver and fatty tissues for later use.
Influencing factors of vitamin and supplement absorption
Several elements can influence the effectiveness of vitamin absorption:
- Dietary fat and its role in absorption
When it comes to absorbing fat-soluble vitamins, the presence of dietary fats plays a pivotal role. Fat-soluble vitamins, such as vitamins A, D, E and K, rely on fat molecules to transport them through the bloodstream. In essence, when you consume foods rich in these vitamins, having a source of healthy fats (like avocados or nuts) in your meal can significantly enhance the uptake and utility of these nutrients in your body.
- The power of nutrient combinations
Nutrients often don't work in isolation. They can influence each other's absorption, sometimes boosting it considerably. A classic example of this synergy is between vitamin C and iron. When consumed together, vitamin C can amplify the amount of iron the body absorbs. This is particularly useful for individuals who require an iron boost, such as those with anaemia. By strategically pairing foods, such as iron-rich spinach paired with bell peppers for vitamin C, you can maximise the benefits of the nutrients they contain.
- Digestive health and vitamin absorption
The health of your digestive system has a direct impact on how effectively your body absorbs vitamins and supplements. Conditions like coeliac disease or Crohn's disease affect the gut's lining, which, in turn, can reduce its capability to take up essential nutrients from food. People with these conditions may find that even if their diet is rich in vitamins, they might not be reaping the full benefits due to diminished vitamin and supplement absorption.
- The ageing process
As our bodies mature, various physiological changes can affect how we process and absorb vitamins and supplements. One notable example is vitamin B12. Essential for nerve function and the formation of red blood cells, B12 becomes more challenging to absorb with age. This change is due to a decrease in stomach acid production, which is necessary for B12 absorption. As such, older adults might need to be more mindful of their B12 intake and consider supplementation or fortified foods.
Optimising your vitamin and supplement intake
Here are some tips on how to maximise your vitamins and supplement absorption:
- Diversify your diet
Incorporating diverse fruits, vegetables, grains, proteins and fats into your meals allows you to receive a wide spectrum of essential vitamins.
This approach not only ensures you're equipped with the vitamins your body needs, but it also brings a delightful mix of flavours and textures to your meal.
- Choose quality supplements
While a whole-food-based diet should always be your primary source of nutrients, taking vitamins and supplements is a great way to fill in the gaps. However, not all supplements are created equal. The efficacy of these nutritional aids largely depends on their quality and formulation.
Do your research and opt for brands that are transparent about their ingredients, sourcing and manufacturing processes. It's an extra step, but it ensures that what you’re consuming is both effective and free from unwanted additives.
- Monitor your body’s responses
Understanding the impact of vitamins and supplements on your body goes beyond just intake; it's about noticing how you feel after consumption. Keep a simple journal or make mental notes about how different foods, vitamins or supplements make you feel.
Over time, you'll start recognising patterns — maybe a particular supplement helps boost your energy, or a certain food group seems to be improving your digestion. By staying attuned to these cues, you can refine your choices, ensuring they align with what your body truly needs and appreciates.
By taking a thoughtful and informed approach to vitamin and supplement intake, you can maximise the health benefits while minimising risks such as unwanted interactions with other medications.
Be in the know with Australian NaturalCare
Navigating through a wide variety of vitamins and supplements can be complex. But with the right advice and guidance, you can make informed choices tailored to your needs. At Australian NaturalCare, our mission is to equip you with the information and quality products you need on your wellness journey.
If you're ready to keep up with the latest in product releases, exclusive offers and invaluable health advice, consider signing up for our monthly specials catalogue. Let's partner up and champion health and well-being, day in and day out.
