Vitamins are essential micronutrients that play a crucial role in maintaining good health. It is important to note that the body cannot produce vitamins on its own and must obtain them through a balanced diet or supplements.^1,2

A diet rich in fruits, vegetables, whole grains, and lean proteins can provide all the vitamins the body needs. Taking vitamins and other supplements in the form of pills and capsules has become a popular and convenient way to get the nutrients your body needs.

With busy schedules and hectic lifestyles, it can be difficult to always eat a well-balanced diet, and supplements can provide a quick and easy solution.

Additionally, for individuals with specific health concerns, taking supplements can help address any deficiencies and support overall wellness. With a wide range of options available, from multivitamins to targeted supplements for specific health concerns, there is something for everyone.

However, excessive consumption of vitamins and minerals can be harmful. Medical News Today reports that when vitamins like Zinc are used in excess, they might cause side effects such as nausea and diarrhoea.An overdose of vitamin C can cause the same side effects, according to Mayo Clinic. According to SFGate, excessive selenium intake can result in hair loss and gastrointestinal distress, and in severe cases, it can even cause kidney and heart failure and death.

How many vitamins can our body absorb?

Each vitamin has a different rate of absorption, and the human body can only absorb a certain amount at a time. Exceeding this limit can result in an excess of vitamins in the body, leading to adverse health effects. It is crucial to understand the maximum absorption capacity of each vitamin and to ensure that you are not overloading your body with excessive amounts.

The maximum amount of vitamins that the body can absorb varies depending on the type of vitamin, the individual's age, sex, weight, and overall health, as well as their diet and lifestyle habits.

What factors affect supplement absorption in the body?

But how can you ensure that your body is effectively absorbing the vitamins and supplements you consume daily?

There are several factors that play a role in absorption, including the supplement formulation, any medications you may be taking, and the food and drinks consumed alongside the supplements. But we will look at 1 important factor that affects supplement absorption according to BodyBio.

Gut Health³

Most of the nutrients from supplements are taken in by the small intestine, just like nutrients from food and drinks. But there are some nutrients, like butyrate, that are made by certain probiotic bacteria in the colon.

Absorption can be affected by medicines, pathogens, and digestive parts like stomach acid, digestive enzymes, and bile. When it comes to digestive components, too much or too little can affect absorption by either destroying some or all of the supplement or making it hard to absorb.

For example, too much stomach acid can kill some supplements before they can be absorbed, while too little acid can make it hard for some vitamins, like vitamin B12, to be absorbed well. For your body to absorb vitamins and supplements well, you need to make sure your digestion is working well.

Pathogens in your gut could also be taking nutrients from your vitamins and supplements. Parasites in the gut are known to take nutrients from the food you eat, and the same thing can happen with supplements. If you think you have a pathogen problem, this is a very important reason to see your doctor right away and start the right treatment.

Vitamin and supplement absorption (and vice versa) can be greatly impacted by some medications, so it's crucial to know how and when to take them.

Here are some standard guidelines to follow when taking vitamins:

• Unless your doctor tells you otherwise, stay with the prescribed dosage.
• You should not drink alcohol at the same time as taking vitamins.
• The best time to take fat-soluble vitamins is with a meal that also contains dietary fat, such as avocado or olive oil.
• On an empty stomach, take water-soluble vitamins.
• Don't take your vitamins and coffee at the same time. Caffeine can make it harder to absorb supplements.
• If you smoke, don't take your vitamins at the same time.

Balanced diet

According to a story published by Insider, a popular multivitamin is being removed from store shelves after it was discovered to be lacking in one or more of the vitamins it claims to deliver. Two vitamin items were discovered to contain significantly less of the promised vitamins A, B12, C, and E by the FDA.

The addition of nutrients to your diet may be made simpler with the help of dietary supplements. But experts recommend that healthy people have their vitamin and mineral needs satisfied through a diet rich in nutrient-dense foods rather than through supplemental pills.

If an illness is caused by a nutritional deficit, then taking supplements may help prevent it. However, .there are very few studies that establish a definite correlation between taking supplements and avoiding disease.

It is often simpler for the body to absorb the vitamins and minerals that are found in healthy diets than they are in supplements, so if you are in excellent health, receiving your daily nutrition through food is the best option.

References

1. A Digest on Healthy Eating and Healthy Living. Harvard School of Public Health. Available at: https://nutritionsource.hsph.harvard.edu/2022/01/06/healthy-living-guide-2021-2022/.
2. The best foods for vitamins and minerals. Harvard Medical School. Available at: https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals.
3. Nysten J, Van Dijck P. Can we microbe-manage our vitamin acquisition for better health? PLOS Pathogens. 2023;19(5):e1011361.