Taking vitamins in liquid form means they’re absorbed…but is it worth it? –

Are you considering buying a supplement?

This isn’t just pills, you can now buy everything from iron to vitamin C to calcium in liquid form, and it might be better for you to take it that way.

“Traditional tablets dissolve slowly in the digestive tract, which may mean that their absorption is reduced as some nutrients are eliminated as waste before being absorbed into the bloodstream,” said Aidan Goggins, a London-based pharmacist and consultant. industry.

“Liquid forms are already dissolved and will therefore usually be absorbed more quickly and completely. Liquid also allows higher doses to be used and can be valuable for people who have trouble swallowing pills.

However, this often comes at a cost: liquid supplements can cost up to three times the equivalent pills. So which ones are worth splashing about?

Here, experts review some of the latest products; Then we evaluated them.

Vitamin D

Vitamin D Zooki, £19.68 for 14 sachets, tuozooki.com

Claim: A fruit-flavored liquid containing vitamin D3 (3,000 international units, IU) and vitamin K2 (100 mcg) to “help your immune system, muscles, and bones,” according to the manufacturer. Vitamin D is surrounded by a layer of fat, which is said to “increase bioavailability.” [the amount we can absorb]†

Expert Verdict: “Vitamin D is vital to our health, by influencing many of our cells at a genetic level,” says Aidan Goggins. Benefits include supporting bone health and immunity.

‘The vitamin K2 in this will help unlock the bone benefits of vitamin D by promoting the body’s absorption of calcium.

‘Vitamin D is fat soluble, so it is best absorbed with oils like sunflower oil in this liquid. But you can also take it with a meal containing fat.

“This formulation also uses a ‘lipid carrier’ – oil bubbles – around the vitamin to protect it from stomach acid so it is released into the blood intact.

‘But getting the right dose is essential. A 2017 study in The Lancet found that correcting vitamin D deficiency in people over 50 reduced falls by two-thirds.

But too much (blood levels above 100 nmol/l) resulted in increased falls, possibly because too much long-term vitamin D increases the activity of osteoclasts, which are cells that destroy bone.

‘This 3,000 IU dose – the recommended daily dose is 400 IU – is suitable only for people with a deficiency, not for general use: studies show that 1,000 IU per day per day in winter is sufficient.

“It’s expensive too” [£1.42 per daily sachet]† Vitamin D pills cost just £3 a month.’

6/10

Selenium

Liquid selenium, £16.50 for 60ml, bodybio.it

Claim: A single serving (three drops per day) contains 100 mcg of selenium. The manufacturer states that the liquid form means “the body can absorb it better, faster, and in larger amounts than a capsule.”

Expert Verdict: “Adequate selenium (75 mcg per day for men, 60 mcg for women) protects against cell damage thanks to its antioxidant and anti-inflammatory properties,” says Aidan Goggins. “A moderate deficiency, as in 80-90% of Brits, is linked to increased infections, male infertility, and decreased immune and thyroid function.

‘Selenium enters our food from the soil, but in recent years intensive agriculture has declined, so supplementation makes sense when we get some from eating grains and nuts, for example.

‘But extra costs’ [the pills cost from £1.16 per month compared with £5.50 a month for the drops] useful only if you cannot swallow tablets.’

8/10

vitamin A

Nutriliq Liquid Vitamin A, £13.99 for 60ml, amazon.co.uk

The claim: This vitamin A liquid (5,000 IU) promises to “feed your eyes” and “boost your immune defense and bone strength.”

Expert Verdict: “Children up to age five are recommended to take vitamin A,” says Aidan Goggins.

However, adults should be able to meet all their vitamin A needs by eating dairy products, fish, fruits and vegetables. The problem with supplements is that over time, especially at higher doses like here, vitamin A builds up in our tissues, which can cause damage.

The NHS website states that the recommended daily limit is 4,000 IU.

“The dose here is close to the threshold where research has shown that bones can become more fragile when taken for several months,” says Aidan Goggins.

“I recommend consuming most of your vitamin A in the form of beta-carotene, the nutrient precursor that our bodies convert into vitamin A when it needs it—there’s no toxic level for beta-carotene found in green leaves, vegetables, and orange fruit.

1/10

Vitamin B12

Vivo Life Vitamin B12 Complex, £12.74 for 60ml, vivolife.co.uk

Claim: Potent vitamin B12 that “bypasses the digestive system and is quickly absorbed into the bloodstream.”

Expert Verdict: “Vitamin B12 is essential for energy, red blood cell production, and nerve health,” says Aidan Goggins. But as with meat and dairy products, deficiency is common in vegetarians and vegans, or the elderly, whose reduced stomach acid makes it harder to absorb.

The manufacturer seems to exaggerate its usefulness: The liquid can bypass the digestive tract only if it is absorbed through the cheeks, teeth and gums or under the tongue. For this, instead of swallowing the liquid, you need to hold it in your mouth or put drops under the tongue.

“Another problem is the high dose of 500 mcg (50 mcg is recommended) – research shows that the gut isn’t able to absorb that much in one sitting, so the rest is wasted.”

2/10

cod liver oil

Natures Aid Liver Oil Fluid, £7.99 for 500ml, amazon.co.uk

Claim: A cod liver oil containing omega-3 fatty acids and vitamins A (1,200 mcg) and D (400 IU), which “help keep the heart and brain healthy while supporting normal vision,” according to the manufacturer.

Expert Verdict: “Studies show that those who consume the most omega-3 fats have less joint pain, depression, and heart disease,” says Aidan Goggins.

‘The recommendation is to eat 500mg per day, which is predominantly found in oily fish.

Cod liver is not the richest source, and to get a significant amount of omega 3 from cod liver oil, you usually need to take large capsules. The liquid form is therefore much easier to swallow and also has the advantage of preserving other nutrients naturally found in cod liver – vitamins A and D, which increase omega 3 absorption.

“However, this one does not contain any sweeteners or covering sugars.”

7/10

Football

Vitabiotics Osteocare Liquid, £4 for 200ml, boots.com

Claim: This syrup provides calcium (300 mg), magnesium (150 mg), vitamin D (150 IU), and zinc (6 mg) “for the maintenance of normal bones.”

Expert Verdict: “Calcium is important for bone health because it forms the central “core” of bones,” said Lindsy Kass, a sports and nutrition scientist at the University of Hertfordshire.

‘All four nutrients work together to optimize calcium absorption, but the dose is too low.

A review published in The Lancet in 2007 found that for those over 50, supplementing with 1,200 mg of calcium and 800 IU of vitamin D can prevent bone loss and fractures, but one serving of it provides about a quarter of that.

‘Sugar is also the second ingredient. In addition, the shelf life is shorter than for tablets – three months instead of a year more.

4/10

C vitamin

Liposomal Vitamin C, £30 for 120ml, humanperformancehub.co.uk

Claim: a liquid vitamin C (1,000 mg) using liposome technology; “Fat molecules that help vitamin C get into the bloodstream,” the manufacturer says.

Expert Verdict: “Vitamin C deficiencies are rare—the recommended adult intake is 40mg per day (equivalent to half a glass of orange juice),” says Lindsy Kass. The liposome technology used here creates a protective oil bubble around the vitamin C for stomach acid to survive and enter the bloodstream.

‘However, the body does keep track of vitamin C concentrations in the blood. Up to a dose of 180 mg, your body can absorb 70 to 90 percent, but this drops to 50 percent when taken at more than 1,000 mg per day because the “carriers” in the small intestine become saturated. The high dose is then easily excreted in the urine.

“It also has a high salt content and is expensive.”

7/10

Iron

BioCare Nutrisorb Liquid Iron, £13.50 for 15ml, amazon.co.uk

Claim: This liquid iron (7 mg) “can aid in the formation of red blood cells and reduce fatigue,” says the manufacturer.

Expert Verdict: “Evidence shows that liquid iron is more easily absorbed than tablets,” says Lindsy Kass – “and iron gluconate [a salt] here it is better than the iron-iron salts found in most iron supplements, which are more difficult to absorb and can cause stomach irritation and nausea.

“However, the dose is quite low” [the recommended daily amount is 14.8mg for women; 8.7mg for men]though you can make up for the rest with diet.’

7/10

Is the classic iron mix a good buy?

Floradix, £11.99 for 250ml, boots.com

Claim: Invented in 1916, Floradix contains iron, vitamin B and vitamin C for fatigue.

Expert Verdict: “This is the most common form of iron” [ferrous gluconate] added to juices,” says Aidan Goggins.

“The normal absorption of ferrous gluconate in the body is only 10%, but adding vitamin C can increase this percentage because it binds to the iron particles and causes them to dissolve more completely in the gut.

“However, we do know that for significant improvement we need at least 7mg of vitamin C for every 1mg of iron. This may not contain enough vitamin C to reduce it.

“Better combinations of iron and vitamin C are available.”

4/10