Which supplements actually work? 

What does bio-effective mean? 

The term “bio-effective” might sound a bit technical, but it’s actually fairly simple and really important when choosing a supplement. If we break it down:

• bio = biological and refers to the biological processes in the human body.
• effective = working well in the body, producing an intended or desired result.

Bio-effective supplements are designed to ensure that the nutrients they contain are not only absorbed well by the body but are also used effectively to provide the intended health benefits. This involves using the best forms of nutrients (usually ones that are as close to nature as possible), and ensuring a balanced formulation for efficacy. 

Bioavailable vs bio-effective  

Bioavailable describes the extent to which a nutrient is absorbed into the bloodstream and becomes available where your body needs it. The better the absorption, the more of the nutrient your body can use. Bio-effective goes beyond absorption and encompasses how well the absorbed nutrient performs its job and delivers its intended health benefit. Some supplements may have good bioavailable nutrients but for a supplement to be truly beneficial it needs to be bioavailable and effective. 

When looking for bio-effective supplements, it is important to give consideration to the totality of nutrients within the formula, the levels of nutrients, and most importantly - their form. These 3 key factors determine whether a supplement will be bio-effective. It can be helpful to remember the acronym  - TLC:

• T -  the Totality of nutrients needed for the purpose of the formula
• L- at the Levels appropriate for intended outcome
• C- In the Correct form for bio-efficacy 

Some supplements might have the right ingredients but at the wrong levels or in the wrong form for efficacy, or they may be synthetic meaning your body can't use them as effectively. So, unless you follow the principles of ‘TLC ‘- you won't see the full benefits.

How to know which supplements to choose for optimal health

Correct form

The most bio-effective supplements are usually natural supplements that are in the correct form to fit into normal food metabolic pathways. These formulations can include a variety of approaches such as food state and wholefood nutrients, as well as biodynamic and organic ingredients.

These total food complexes are designed to be as close to nature as possible, making them easily recognizable as food by the body. They come with all the associated factors found in wholefoods, which are crucial for the absorption, retention, and effectiveness of the nutrients.

By being similar to the natural composition of foods, these supplements ensure that the body can use the nutrients efficiently, providing optimal health benefits.

Examples of nutrients from wholefoods include:

• vitamin C from acerola
• beta carotene from carrots
• calcium from calcified seawee
• iodine from kelp
• vitamin D from lichen
• omega-3 from algae 

Isolated nutrients

Many supplements on the market contain isolated nutrients, which as the name suggests, lack the other food factors that the body recognizes and needs. Vitamins need cofactors to be absorbed and retained optimally, and these are often missing in synthetic vitamins. These are the factors that affect the bioavailability of vitamins. 

A clear example is the difference between food vitamin C and isolated ascorbic acid. Food vitamin C comes with a range of cofactors and is the best form of vitamin for absorption, retention and use,  while isolated ascorbic acid is eliminated from the body more quickly. Isolated nutrients are often provided in high concentrations to ensure they get absorbed, but this can exceed the body’s needs and potentially cause side effects. In contrast, nutrients in their natural food form are more bio-effective, meaning smaller, appropriate levels are sufficient for the body to use effectively.

Minerals

Minerals should ideally be provided to the body in the same form as they naturally occur in food. For example, we have evolved to get our calcium from plants and seaweed, which are excellent sources of soluble calcium along with the necessary nutrients for absorption. Additionally, calcified seaweed often contains a variety of other trace minerals essential for health.

Chelated and inorganic minerals 

When minerals aren’t in their natural wholefood form, they can be combined with amino acids or organic acids to help the body absorb them better. These combinations are called mineral chelates, which protect the mineral and help it reach where it is needed in the body. Magnesium bisglycinate is a good example. This is magnesium combined with glycine, a small amino acid that’s easily absorbed and forms strong bonds with magnesium. This form of magnesium is good for promoting sleep and relaxation and is gentle on the stomach. The effectiveness of a mineral supplement depends on the quality of the chelate and the specific health benefits you are aiming for.

On the other hand, many minerals come in inorganic forms such as sulphates, oxides, and carbonates. Calcium carbonate is one such example. It doesn’t absorb well in the body and isn’t structured in a way that’s effective for human health. Additionally, it lacks other supportive nutrients that help with absorption and overall health benefits.

Methylated nutrients 

Sometimes, using reduced or methylated forms of nutrients is the most bio-effective approach, especially for nutrients like B vitamins that aren’t found in high levels in plants and other foods. Methylated nutrients are particularly beneficial for individuals needing extra methylation support due to MTHFR gene variations, high homocysteine levels, and other methylation issues.

Vitamin B12: Many supplements provide B12 as cyanocobalamin, which needs to be converted to its active form in the body. This conversion can be inefficient for many people. Using B12 in its active forms, such as methylcobalamin and adenosylcobalamin, ensures it is universally bio-effective.
Folic Acid: Methylfolate is more active in the body than folic acid. As a methylated, stable, and active form of folate, it can bypass the folic acid metabolism cycle. This is especially beneficial for those with an MTHFR mutation, which affects about 40% of the population.
Totality

The combination of ingredients that work together synergistically is crucial for enhancing the overall bio-effectiveness of a supplement. This is why it’s important to consider the totality of nutrients in a formula.

For example:

Folate, B12, and B6 work together to promote healthy methylation.
Vitamins D, K, magnesium, and calcium collaborate to support bone health.
Vitamin C improves iron absorption.

Taking high doses of a single nutrient can lead to deficiencies in others. For instance, long-term zinc supplementation can deplete copper levels. Therefore, formulas that lack important nutrients needed for the intended outcomes will not be as bio-effective. By ensuring a balanced combination of synergistic nutrients, supplements can provide more comprehensive and effective health benefits.