As women over 50, we often turn to supplements to ensure we’re getting the nutrients our bodies need. However, not all supplements are created equal. The key factor that differentiates them is ‘bioavailability’. This article will guide you through what bioavailability is, why it matters, and how you can choose supplements that truly benefit your wellbeing.

What is Bioavailability?

Bioavailability refers to the proportion of a nutrient that is absorbed from the diet and used for normal body functions. When it comes to supplements, this term is critical. It’s not just about what you consume, but about what your body can actually use.

Why Bioavailability Matters

  1. Effective Absorption: The higher the bioavailability, the more effectively your body can absorb and use a nutrient.
  2. Benefits: Supplements with high bioavailability offer more tangible benefits.
  3. Cost-Effectiveness: You get more value for your money with high-bioavailability supplements, as your body can use more of what you’re paying for.

Factors Affecting Bioavailability

Several factors can influence the bioavailability of a supplement:

  1. Form of the Nutrient: Some forms of nutrients are more easily absorbed than others. For example, vitamin D3 is more bioavailable than vitamin D2.
  2. Co-nutrients: Certain nutrients increase the absorption of others. For instance, vitamin C enhances iron absorption.
  3. Physical and Chemical Properties: Solubility, stability, and the molecular size of the nutrient play a role.
  4. Individual Wellbeing and Age: Age and even genetic factors can affect how well your body absorbs nutrients.

How to Choose High-Bioavailability Supplements

  1. Read Labels Carefully: Look for supplements that specify their bioavailability or the form of the nutrient.
  2. Research Trusted Brands: Some brands conduct clinical trials to prove the bioavailability of their products.
  3. Consult a Healthcare Professional: Always consult with a healthcare provider, especially if you have health conditions or take medications.
  4. Natural vs. Synthetic: Often, natural forms of vitamins and minerals are more bioavailable than synthetic versions.
  5. Delivery Method: Liquid supplements can sometimes be more bioavailable than pills or capsules.

Case Studies: Vitamins and Minerals

  1. Vitamin B12: As you age, it becomes harder to absorb vitamin B12. Methylcobalamin is a form that’s readily absorbed.
  2. Iron: Iron bisglycinate is a form of iron that’s better absorbed and less likely to cause gastrointestinal side effects.
  3. Calcium: Calcium citrate is more easily absorbed than calcium carbonate, especially in older adults.

The Role of Diet in Supplement Absorption

Remember, supplements are just one part of the equation. A balanced diet is crucial. Certain foods can enhance or inhibit the absorption of supplements. For instance, taking calcium supplements with a meal increases absorption.

Understanding bioavailability is key to choosing quality supplements that truly support your wellbeing. It’s about making informed decisions that maximize the benefits you get from your supplements. As women over 50, paying attention to bioavailability can make a significant difference in our overall wellness journey.