The best form of vitamins for absorption is a hotly debated topic. The consensus is that vitamins in liquid form have a much faster absorption rate than pills, as they can be absorbed by the body before they even reach the stomach. To maximize nutrient absorption, it's important to consume fat-soluble vitamins (A, D, E, and K) with fats or oils that can help dissolve them. For example, when taking a multivitamin in the morning, pair it with nut butter like almond butter, cashew butter, or peanut butter.
If you're having eggs for breakfast, cook them in olive, coconut, or avocado oil. You can also add avocado to your whole-grain toasts or as a side dish. If you're taking your multivitamin for lunch or dinner, add a few slices of avocado or a handful of nuts or seeds to your sandwich or salad, or add olive oil or avocado to roasted vegetables. Vitamin deficiencies can have serious consequences.
A vitamin A deficiency increases the risk of mortality from infections like measles and diarrhea. A vitamin D deficiency increases the risk of asthma in children and also increases the risk of death from cardiovascular diseases and certain types of cancer. Vitamin B12 deficiency can cause nerve damage, confusion, or dementia. Vitamin C is needed for protein metabolism, wound healing and collagen production, and is a powerful antioxidant that fights free radicals.
To better absorb vitamins for your specific needs, you may need to make changes to your diet and supplements. Having too much stomach acid can destroy some supplements before they can be absorbed, while too little acid won't allow certain vitamins like vitamin B12 to be well absorbed. Most supplements have a stability period of two years from the time they are manufactured. Vitamin K, vitamin D, and calcium should be taken together as this combination helps the body better absorb minerals like calcium into the bones.
When studying how to best absorb vitamins into your system so that they reach the systemic circulation stage, it's important to understand how vitamins are broken down and absorbed by the body. Vitamin A and iodine work well together as retinoic acid helps the body absorb iodine which is needed for thyroid health. Eating whole grains contributes to better general health and reduces inflammation-related conditions, reduces the risk of mortality from cancer and cardiovascular diseases, and reduces the risk of type 2 diabetes.