7 reasons why bio-effective supplements are best

There has been an explosion of nutritional supplements on the market in recent years. But, how do you know which to choose to give the most benefit to health?

In this week’s blog we discover why bioeffacacy should be the number one priority when choosing supplements.

There is now a wealth of research linking many health problems to poor nutritional status, and hence, supplementation is increasingly becoming a practical solution to safeguarding against shortfalls and supporting health. However, when faced with a minefield of products and information it can be difficult to navigate the market and choose the best supplement with health in mind.

The term ‘bio-effective’ may sound complex but it is the most significant factor to consider when choosing a supplement. There are now so many claims and buzz words made with regards to supplementation, but these don’t always relate to how the product actually works in the body and impacts health, which ultimately is the most important aspect.

Cutting through the hype and focusing on bio-effective ingredients and formulations ensures that you get the very best result from your supplement.

Read on as we explore what the term ‘bio-effective’ actually means, the factors that make a supplement bio-effective and 7 key benefits associated with bio-effective supplements. 

What does bio-effective mean?

A bio-effective supplement is designed to be highly biologically effective in terms of the proportion of the nutrient that is absorbed by the body (bioavailability), alongside the extent to which the nutrient can then exert its intended beneficial biological effects. If we break the term down:

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

Bio-effective therefore refers to the nutrient performing well in the body, delivering its health benefits. In essence, bio-effective supplements are supplements that actually work.

When looking for bio-effective supplements, it is important to give consideration to the levels of nutrients within the formula, the totality of nutrients, and 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.

Skip to Key Takeaways

Let’s take a look at some of the key benefits of bio-effective supplements below:

1. Delivers intended health outcome

Health supplements are marketed as delivering many positive health outcomes but as mentioned, it is the efficiency with which our body is able to absorb, retain and utilise the nutrients that ultimately determines whether it can deliver these outcomes or not. If sub-optimal, you won’t have bioavailable nutrients that can effectively reach the target tissue and exert the desired effects.

For example, bio-effective selenium, zinc and vitamin C can help to support the immune system; bio-effective calcium and vitamin D can have positive effects on bone health; and bio-effective omega- 3 can benefit cardiovascular and cognitive health.^1-3 Inferior forms or poor formulations are more likely to have poor absorption, inappropriate levels and lack of efficacy.

2. In correct form

The most bio-effective supplements are usually those that are the correct form to fit into normal food metabolic pathways. These total food complexes are as close to nature as possible, which ensures they are recognisable as food by the body. Formulations that fit into normal food pathways can encompass various approaches ranging from food state and wholefood nutrients to biodynamic and organic ingredients but being bio-effective is what unites them all.

Food State nutrients are combined with a variety of natural food bases that naturally carry significant levels of the required nutrient. The food base grows in an indoor process that mimics perfect growing conditions in nature, and uptakes the nutrients into its cellular matrix. The resulting product is a fully food complexed nutrient fortified food. Examples of appropriate food bases include:

• Citrus pulp for vitamin C
• Carrot concentrate for beta carotene 

Wholefood nutrients are complex structures that come complete with the associated food factors and other phytonutrients with which they occur in wholefoods. Often it is the associated food components in the complex that are responsible for the retention and utilisation of the primary nutrient and this ensures a beneficial metabolic outcome. This synergy can enhance the bioavailability of nutrients and overall bio-effectiveness not found in isolated nutrients.

Examples of nutrients from wholefoods include:

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

Organic and biodynamic ingredients  – Organic ingredients can have higher concentrations of nutrients than standard and often contain nutrients in their natural form and so are recognised by the body. Furthermore, biodynamic plants are grown in micro-organism-rich living soil which produces mineral-rich, phytonutrient-dense plants of superior quality, further increasing the bio-effectiveness of the product. 

Isolated nutrients – Conversely, many supplements on the market contain isolated nutrients, which as the name suggests, are without the other food factors that ensure recognition by the body. Vitamins need cofactors to be absorbed optimally, which are just not found in single isolated synthetic vitamins. These isolated nutrients can be rapidly excreted, which is witnessed particularly in the metabolic difference between food vitamin C and ‘isolated’ ascorbic acid. The former contains a range of cofactors, phytonutrients and bioflavonoids that facilitate absorption, retention and utilisation, whilst the latter is excreted more rapidly.

Methylated nutrients – There are certain times when reduced or methylated forms of nutrients are the most bio-effective in individuals as some nutrients, such as the B vitamins, are not found in high levels in plants and other foods. Methylated nutrients are more bio-effective for those needing additional methylation support for MTHFR gene variations, high homocysteine and other methylation issues, for instance.

• Vitamin B12 – many products provide B12 as cyanocobalamin, which needs to be converted to the active form within the body. This conversion can be poor. B12 in its active forms (methylcobalamin and adenosylcobalamin) make it universally bio-effective.
• Folic acid – methylfolate has greater activity in the body than folic acid and is a methylated, stable, and active form of folate for easy utilisation. It can bypass the folic acid metabolism cycle, which is beneficial if you have an MTHFR mutation (approximately 40% of the population).

Minerals  

Organic minerals – Minerals should ideally be delivered to the body in the same form as they occur in food with the surrounding phytonutrient matrix. Only plants can convert inorganic minerals into their organic form and so ideally we need to consume the plants or the animals that have eaten the plants. For example, we have evolved to obtain our calcium from plants and seaweed, which are excellent sources of soluble, bio-effective calcium complete with amino acid carriers and accompanying nutrients needed for uptake in the body. In addition, calcified seaweed typically includes lots of other trace minerals needed for health. This makes it extremely bio-effective and beneficial to heart, muscle, nerve and bone health. 

Unless derived from wholefoods, minerals will otherwise be present in a complex as they are not bioavailable as pure mineral forms. Minerals are inorganic elements and are difficult for the body to absorb and use without being attached to an organic compound.

Chelated minerals – Amino acids and organic acids can be used as natural chelators. Well-formed mineral chelates effectively mimic what nature does in protecting the mineral so it can be absorbed and delivered to its target site. Magnesium bisglycinate is an example of magnesium chelated with glycine. Glycine is a small amino acid and so is easily absorbed through the intestinal wall; it also forms stable bonds with magnesium and so doesn’t release it before it can be absorbed. Chelation can be helpful when addressing specific concerns. For example, magnesium bisglycinate is particularly beneficial for supporting sleep and relaxation and magnesium citrate may help to increase intestinal motility. Whether a mineral is bio-effective is therefore dependent on the form and consideration should be given to the intended health outcome you are trying to achieve.

Non-chelated minerals – Conversely, many minerals are in inorganic forms such as sulphates, oxides and carbonates. Calcium carbonate is an example of a non-chelated mineral and has poor absorption and bio-efficacy and is not the right structure to be efficacious in the human body. It is chalk and we have not evolved to eat chalk. Furthermore, it also lacks other supportive nutrients beneficial for uptake and health.

Synergistic formulations – The combination of ingredients that work together synergistically are also important to enhance the overall bio-effectiveness of a product. It is for this reason that the totality of nutrients in a formula should be given consideration, particularly in targeted formulations. For example, folate, B12 and B6 work synergistically to promote healthy methylation, and vitamins D, K, magnesium and calcium work together to support bone health. Formulas lacking important nutrients needed for intended outcomes will not be as bio-effective.

3. Additional benefits

Wholefood nutrients often come complete with a broad spectrum of other beneficial compounds, delivering more than just the primary nutrient. The natural structure provides a more complete nutritional profile including enzymes, coenzymes, phytonutrients and trace elements that may have additional health benefits such as antioxidant properties.⁴ These compounds are not usually present in isolated nutrients.

Furthermore, in organic and biodynamic supplements, ingredients are likely to contain far more protective phytonutrients than standard grown as the phytonutrients produced are protective compounds that protect the plant from threats. In normal growing practices, plants are sprayed with herbicides and pesticides and this means they do not have to produce their own protection. These plant protective compounds are also protective to humans. 

4. Fewer side effects

As wholefood supplements are derived from real food sources, they are easier for the body to break down naturally. They often include cofactors and enzymes that help facilitate digestion and absorption making them less likely to cause issues. They are taken up effectively but also gently, as you would expect from food. Isolated nutrients are often delivered in high concentrations, which can go above the body’s needs, resulting in negative effects such as nausea and diarrhoea.

With regards to minerals, as chelated minerals do not separate as they pass through the stomach, they tend to be gentler on digestion and less likely to cause side effects. Non-chelated minerals may however cause issues, especially if taken on an empty stomach. Furthermore, unabsorbed calcium can bind to plaque on arteries causing calcification, which can contribute to stroke and heart disease. It can deposit into soft tissue and is more likely to cause GI side effects.

Wholefood supplements also tend to have minimal excipients, if at all, which may be particularly beneficial for those with sensitivities.

5. Smaller levels are sufficient

Most substances will eventually get into the body through a concentration gradient, but this does not mean that they will be optimally utilised. This is why we often see high doses of isolated nutrients being sold, simply because this is necessary to get the nutrient into the body. In contrast, this is also the reason why when using a nutrient in a form that fits into normal metabolic pathways, as in a wholefood structure, smaller levels will be sufficient for bio-effectiveness. As the nutrients are in a balanced form, the body can use them efficiently as it would food. The potency and efficacy have much more to do with synergy than with actual nutrient levels. Naturally occurring levels of nutrients are also extremely gentle and safe and do not carry the risks of high dose isolated nutrients or the potential side effects.

6. Cost effective

Bio-effective supplements can be more cost effective for multiple reasons:

• Better health outcomes – as the nutrients within have superior absorption and utilisation, they are likely to have better health outcomes and reduce the need for additional supplements.
• More efficient – as bio-effective supplements are more efficient, multiple products may not be needed to achieve the same effect, or the length of time taking the supplement may be reduced.
• Fewer excipients – wholefood and organic supplements typically contain less excipients and so often have reduced costs due to fewer, unnecessary ingredients.
• Certified products – organic certification follows strict guidelines and ensures the consumer of a high quality, efficacious product. This can lead to less time and money being wasted on inferior products that might be ineffective.

7. Kinder to the environment

Sourcing ingredients from organic and biodynamic farming methods makes the supplement more ethical as it encompasses sustainable and regenerative practices which benefits the health of the planet. These farming methods help the environment in many ways including:

• Promoting soil heath
• Supporting biodiversity
• Carbon sequestration
• Water conservation
• Reduced pollution

To conclude, choosing bio-effective supplements ensures you are getting the very best out of your supplementation, supporting your health, often that of the planet too, whilst saving you money in the long term.

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References

1. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211.
2. Tutor, A., O’Keefe, E. L., Lavie, C. J., Elagizi, A., Milani, R., & O’Keefe, J. (2024). Omega-3 fatty acids in primary and secondary prevention of cardiovascular diseases. Progress in cardiovascular diseases, 84, 19–26.
3. Holick M. F. (2024). Vitamin D and bone health: What vitamin D can and cannot do. Advances in food and nutrition research, 109, 43–66.
4. Ullah, A., Munir, S., Badshah, S. L., Khan, N., Ghani, L., Poulson, B. G., Emwas, A. H., & Jaremko, M. (2020). Important Flavonoids and Their Role as a Therapeutic Agent. Molecules (Basel, Switzerland), 25(22), 5243.

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All of our blogs are written by our team of expert Nutritional Therapists. Thanks to Emma Williams for this one. If you have questions regarding the topics that have been raised, or any other health matters, please do contact Emma, and the rest of the nutritional therapist team, using the details below:

nutrition@cytoplan.co.uk
01684 310099

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Last updated on 31st October 2024 by cytoffice