How well a supplement works is closely linked to how well your body can absorb it. However high the dose, if your body cannot absorb it, it will have little effect. Several factors play an important role here:
The form of the active ingredient
Not every form of a nutrient is absorbed equally well. Take magnesium, for example: magnesium glycinate is bound to the amino acid glycine, making it much more easily absorbed than magnesium oxide, for instance. The latter is often chosen because it is cheap to produce, but our bodies absorb much less of this form.
The same principle applies to other minerals such as iron, calcium and zinc: the specific compounds also make a big difference to how well they are absorbed and used by the body.
The source: plant-based or synthetic?
Sometimes a nutrient is extracted from a natural, plant-based source (such as vitamin C from acerola or camu camu), and sometimes it is produced synthetically. In many cases, natural sources are more readily recognised by the body and are processed more gently.
Still, it is not always clear-cut. Some synthetic forms are chemically identical to their natural counterparts and are also well absorbed, provided they are pure and supplied without unnecessary additives. More important than simply asking 'plant-based or synthetic?' is the question: how pure is it, and what else does it contain?
The types of additives
Many supplements contain excipients such as magnesium stearate, artificial colours or binders that contribute nothing to the supplement's effectiveness. On the contrary: they can hinder absorption or put a strain on the gut.
Some people are sensitive to these ingredients, experiencing symptoms such as nausea or skin reactions. Cheap fillers, such as microcrystalline cellulose or silicon dioxide, add nothing either, but do make the capsule look fuller.
The form of the supplement
How you take a supplement matters too. Liquid or liposomal forms are often absorbed more quickly and efficiently than tablets. Liposomes are tiny fat droplets that protect the active ingredient and help transport it to where it is needed in the body. Examples include liposomal vitamin C or B12, which are less dependent on a well-functioning digestive system.
Powders can be convenient because you can easily adjust the dose, while capsules and softgels are often more comfortable to take. Some substances work better in oil, such as vitamin D3 or K2, because they are fat-soluble.
Read the label carefully
You cannot identify a pure supplement by attractive packaging or a clever marketing term, but by what the label says. So take a moment to read it. Look closely at the ingredients list and ask yourself: what is in it, what does it do, and do I really want to put this in my body?
The shorter and clearer the list, the better. Ingredients with confusing names or E numbers? Look them up, ask questions and put your trust in transparency rather than empty promises.
Avoid supplements with unnecessary additives, artificial colours and sweeteners, or forms of vitamins and minerals that are poorly absorbed. Instead, choose active, easily absorbed forms. Liposomal or liquid forms may also offer benefits, especially if you find that capsules do not work as well for you.
Pay attention to the packaging too. Dark glass or blister packs help protect the ingredients from light, moisture and air. Also check whether the product carries certification such as the SKAL organic certification mark, GMP (Good Manufacturing Practice) or ISO 22000 (food safety). These certifications indicate that care and attention have been taken and that certain regulations have been followed. These are things that directly affect the quality of the finished product.
Written by Ruby - last updated 02-07-2025
