When it comes to choosing supplements, many people believe that taking pills or capsules is the most effective way to get the nutrients they need. However, recent research suggests that liquid supplements may actually be absorbed more efficiently than their solid counterparts.
So why are liquid supplements better absorbed than solids? Here are a few reasons:
- Faster digestion and absorption: Liquids are easier for the body to digest than solids, as they require less work to break down in the stomach. This means that nutrients from liquid supplements are absorbed more quickly and efficiently than those from solid supplements. One study found that liquid vitamins were absorbed up to 98% compared to only 39% of solid vitamins (1).
- Increased bioavailability: Bioavailability refers to the amount of a nutrient that is actually absorbed and used by the body. Liquid supplements often have higher bioavailability than solid supplements because they are already in a dissolved form, which means the body can absorb them more readily. For example, one study found that liquid iron supplements had significantly higher bioavailability than solid iron supplements (2).
- No need to break down a capsule or tablet: With solid supplements, the body has to break down the capsule or tablet before it can absorb the nutrients inside. This process can take time and may reduce the overall effectiveness of the supplement. Liquid supplements, on the other hand, do not require any extra steps before they can be absorbed, making them a more efficient option.
- Easier to adjust dosage: Liquid supplements are often easier to adjust to the correct dosage than solid supplements. With liquids, it's simple to measure out the exact amount you need, whereas with pills or capsules, you may have to break them apart or take multiple pills to get the correct dosage.
Overall, liquid supplements offer several advantages over solid supplements when it comes to absorption and effectiveness. While there are certainly situations where solid supplements may be the better choice, if you're looking for the most efficient way to get the nutrients you need, liquid supplements are definitely worth considering.
- Hupka, J., & Byrne, A. R. (1984). Comparative bioavailability of vitamins: tablet vs liquid delivery form. Journal of the American College of Nutrition, 3(2), 143-149.
- Rossander-Hulthén, L., Brune, M., & Sandström, B. (1991). Lactoferrin and iron absorption in man. Nutrition Research, 11(1), 69-76.