Why Some Supplements Are Absorbed Better Than Others
Almost half of Australian adults (47.8%) take a vitamin or mineral supplement, according to a nationally representative survey led by researchers at the University of Technology Sydney. Yet two products with identical ingredients can deliver very different results. This is where we help you identify which ingredient forms can make a difference. In fact, form, delivery and even the food on your plate all shape what you actually absorb.
WHAT NUTRIENT ABSORPTION ACTUALLY MEANS
The dose printed on the label is not the dose your body uses. Bioavailability, the share of a nutrient that is actually absorbed and put to work, varies widely between forms. Iron is a clear example: the body absorbs non-haem iron from plants far less efficiently than haem iron from meat, which is one reason food choices matter.
Nutrient bioavailability is about more than quantity. It reflects how much of a nutrient survives digestion, crosses the gut wall and reaches your cells. When people say a supplement ‘works better’, they often mean it is more bioavailable, and your body simply keeps more of it.
WHY SOME SUPPLEMENTS ‘WORK BETTER’ THAN OTHERS
Curcumin shows just how much form matters. Even at doses as high as 12 grams a day, standard curcumin is poorly absorbed because of its low solubility, rapid metabolism and quick elimination from the body. The nutrient is there; the body just cannot take much of it in.
Most differences in supplement absorption come down to a handful of factors:
- Chemical form: chelated minerals are often chosen over basic mineral salts for gentler uptake.
- Fat-solubility: fat-soluble nutrients are absorbed better alongside a meal containing some fat.
- Particle size: smaller particles dissolve more readily, so more of the nutrient can be absorbed.
- Delivery system: technologies such as liposomal and colloidal delivery help protect and carry nutrients.
- Food and timing: vitamin C boosts iron absorption, while some minerals compete with each other.
- Gut health: how well you digest, and the condition of your gut lining, affect how much you take up.
THE CURCUMIN CONUNDRUM
Curcumin’s absorption problem has a practical fix: particle size. In a pharmacokinetic study, a colloidal, submicron-particle preparation of curcumin (Theracurmin®) reached far higher levels in the blood than standard curcumin powder. Shrinking the particles helps more curcumin dissolve, so more can be absorbed.
Natural Factors® Theracurmin® Daily and Theracurmin® Extra Strength use this highly bioavailable form of curcumin. Theracurmin® has antioxidant action that helps reduce free radicals formed in the body, and it supports relief of mild joint aches and pains. If joint symptoms persist, talk to your health professional. For more on this ingredient, see our guide to the Top Health Benefits of Theracurmin®.
THE LIPOSOMAL EDGE
Liposomal delivery wraps a nutrient inside tiny phospholipid spheres that resemble the body’s own cell membranes. In a crossover trial, liposomal vitamin C produced higher blood vitamin C levels than the same dose of unencapsulated vitamin C. A 2025 scoping review later found that nine out of ten studies reported higher bioavailability for liposomal vitamin C. Encapsulation helps shield the nutrient as it passes through digestion.
Natural Factors® Liposomal Vitamin C uses this delivery form. Vitamin C is an antioxidant that supports immune system health and helps the body form collagen. It also supports the absorption of dietary iron, so pairing vitamin C with plant-based iron foods helps you absorb more of the iron you eat. For more on this nutrient, see our article on the Benefits and Uses of Liposomal Vitamin C.
SMARTER NUTRIENT FORMS, BETTER BIOAVAILABILITY
The form of a nutrient can decide how well it is used. Nicotinamide riboside (NR), a precursor to vitamin B3 in its active coenzyme form, is efficiently absorbed when taken by mouth and raises vitamin B3 coenzyme activity in the body. Smaller, well-matched molecules tend to move into cells more easily.
Natural Factors® Nicotinamide Riboside provides this bioavailable B3 precursor. It supports energy levels and energy production, and helps relieve tiredness and fatigue. Learn more about nicotinamide riboside in our guide to the 5 Health Benefits of Nicotinamide Riboside.
HOW TO CHOOSE BETTER-ABSORBED SUPPLEMENTS
Choosing better-absorbed supplements is less about mega-doses and more about smart forms. Look for bioavailable options, then give them the conditions to work:
- Favour bioavailable forms and delivery systems, such as colloidal, liposomal, chelated and active vitamin forms.
- Take fat-soluble nutrients with a meal that contains some fat.
- Pair plant-based iron with vitamin C-rich foods to absorb more.
- Choose quality-tested brands for purity and accurate dosing.
- Remember, supplements work best alongside a balanced diet, not instead of one.
FREQUENTLY ASKED QUESTIONS
What does nutrient bioavailability mean?
Bioavailability is the proportion of a nutrient that your body actually absorbs and can use. Two supplements with the same dose can differ in bioavailability depending on the nutrient’s form, particle size and delivery, which is why some supplements are absorbed better than others.
Why is curcumin so poorly absorbed?
Standard curcumin has low water solubility, is rapidly metabolised and is quickly cleared, so very little reaches the bloodstream, even at high doses.3 Reducing curcumin to submicron particles, as in Theracurmin®, markedly improves how much is absorbed.
Do liposomal supplements really absorb well?
For vitamin C, research suggests yes. A crossover trial found liposomal vitamin C produced higher blood levels than the same unencapsulated dose, and a 2025 scoping review reported higher bioavailability for liposomal vitamin C in nine out of ten studies.16 The phospholipid coating helps protect the nutrient through digestion, so that it can be transported through the GI tract and delivered to cells.
Does vitamin C help iron absorption?
Yes. Vitamin C helps the body absorb non-haem (plant) iron, so eating vitamin C-rich foods with iron-containing plant foods improves uptake. This is one of the simplest ways to get more from the iron in your diet.
How can I get more from my supplements?
Choose bioavailable forms, take fat-soluble nutrients with food, pair iron with vitamin C, and stick to quality-tested products. Most importantly, think of supplements as support for a balanced diet rather than a replacement for one.
ABSORPTION IS EVERYTHING
Absorption is the quiet difference between a supplement that sits on the shelf and one your body can truly use. Better forms are built around bioavailability: Theracurmin® for curcumin, Liposomal Vitamin C for everyday immune and antioxidant support, and Nicotinamide Riboside for energy. Explore the Natural Factors® range and speak with your health professional about what suits you. Always follow the dose on the label.
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