Do the Form of Supplements Really Matter?

Someone recently saw a supplement ad from a well-known brand and asked me, “Does the form of supplements really impact how much we absorb?”

It’s a great question — and one worth asking.

The truth is, results depend on both what you take and how you take it. From capsules and tablets to powders and liquids, the form of your supplement can influence how much your body actually absorbs — what scientists call bioavailability. Here’s how it works and why the details matter more than most people realize.

The Science of Absorption: What Happens After You Swallow

Before any vitamin or mineral can benefit you, it must survive digestion and reach your bloodstream. The process unfolds in three steps:

1. Disintegration & Dissolution – Tablets and capsules must first break apart and release their active ingredients.

2. Absorption in the Small Intestine – Most nutrients cross the intestinal wall into circulation.

3. Metabolism & Distribution – Some compounds are filtered through the liver first, where part of the nutrient is broken down before it spreads through the body.

Only what survives this journey is available for your cells to use — and that’s bioavailability in action.

Why Bioavailability Is Often Lower Than We Think

Even among high-quality supplements, the amount your body truly absorbs can vary widely. For many vitamins and minerals, absorption ranges from 10% to 90%, depending on the nutrient, its form, and your digestive health.

Digestive Barriers

Too much stomach acid can destroy fragile supplements, like probiotics and too little stomach acid can be responsible for lack of nutrient activation, like with B12.  Also, encapsulated formulas may not dissolve without proper stomach pH, like in patients taking acid blocking prescription medications.

Competition for Uptake

Minerals like calcium, magnesium, zinc, and iron share the same absorption channels. Taking them together can reduce how much of each one you absorb.

Chemical Form & Solubility

Not all chemical forms are equal. Magnesium oxide absorbs at only 4%–10%, while magnesium citrate or glycinate can reach 30%–60%. The same pattern holds true for iron bisglycinate, methylated B12, and active folate — better chemistry means better uptake.

Individual Digestive Differences

Age, gut health, and medications all affect how well nutrients dissolve and pass through the intestinal wall. Two people can take the same supplement and absorb very different amounts.

In short: while the form matters, so do the ingredients and the environment inside your body.

Why Supplement Forms Are Designed the Way They Are

In general, liquid supplements absorb the fastest (in seconds), followed by powders, then high-quality capsules, and finally tablets (in 10-30min), which take the longest to break down.

With our selected brands, the choice of form is never random — it’s designed around how best to protect and deliver the active ingredients.

• Liquids and tinctures protect delicate plant compounds that degrade easily and allow faster absorption through mucous membranes.

• Powders dissolve quickly in water and offer flexible dosing.

• Capsules (especially softgels) protect oils and fat-soluble nutrients such as vitamin D, fish oil, or CoQ10.

• Tablets are compact and stable — ideal for formulas needing a longer shelf life or higher concentration.

Each form balances stability, efficacy, and absorption. In our practice, we partner with supplement makers who design their delivery forms to serve the formula — not the other way around.

How You Take It Matters

Even the most carefully designed supplement won’t work as intended if taken at the wrong time or without proper food pairing.
We’ve covered this in depth in our post on What You Need to Know About Taking Supplements

 — including timing, food synergy, and habits that make a real difference.

A Thought from Our Office

At TMC, we’re always exploring new ways to help nutrients reach the body more effectively. As we speak, our office is testing the newest vitamin patches — a delivery system that bypasses digestion entirely, allowing nutrients to absorb through the skin.

Have you tried one yet? Tell us how you like it, or share the supplements you’re most passionate about — we’re always looking for effective ways to help our patients feel their best.

After all, the question that drives all of us here is:
If supplements face so many challenges, how much nutrition do we truly absorb from the food we eat every day? And how much nutrition are even in our food to begin with?