The Bioavailability Factor: Taking Nootropics to the Next Level

Your body relies on thousands of enzymes to function correctly. These enzymes often require vitamins, minerals, or amino acids to form their structure or to act as necessary cofactors for their chemical reactions. Without these essential nutrients, our bodies can't produce or utilize energy. And without energy, life cannot exist.

Finding the right nootropic can be challenging. And there's another crucial aspect you should consider (but many overlook): bioavailability.

It's no secret that the bioavailability of most vitamins, minerals, and health supplements is frequently less than ideal. If you're not informed about what to look for in nootropics, you might be wasting a significant amount of money—quite literally flushing it away.

So, what exactly is 'bioavailability,' and why does it matter to you? Here's what you need to know to make the most out of your favorite nootropic.

What is bioavailability?

Bioavailability is a fancy word that describes how much of the nootropic your body can actually use after you take it.

Imagine eating a healthy snack, but your body only gets a fraction of its nutrients—the rest is wasted. That's not ideal, right? It kinda negates the whole purpose of eating that healthy snack to begin with.

That's similar to what happens when a nootropic has low bioavailability. It means even if you're taking the supplement, only a small part of it is likely absorbed and utilized by your body, potentially reducing its effectiveness.

Bioavailability and absorption are not the same thing. Here's why:

You probably saw 'bioavailability' and 'absorption' used interchangeably. These two notions might seem like the same thing, but they're actually different concepts in nutrition.

Absorption is the process of a nutrient (substance) making its way from the place of entry (like your stomach or the small intestine) into your bloodstream. Imagine it as the journey of a nutrient from your plate into your blood.

Bioavailability, on the other hand, takes it a step further. It's not just about the nutrient entering your bloodstream; it's about how much of that absorbed substance your body can actually use effectively.

Think of it like this: Just because a nutrient is absorbed (it's in the blood) doesn't mean your body can use all of it. Bioavailability measures how much of that absorbed nutrient is available for your body to use in a beneficial way.

Outside of gastrointestinal (GI) tract health, pregnancy status, and genetic makeup^1,2,3,4, here’s some additional factors that can decrease bioavailability:*

Alcohol – Alcohol consumption (even in small amounts) can disrupt the intake and absorption of essential vitamins such as A, D, E, K, nearly all B vitamins, and minerals (like Magnesium and Zinc).⁵ How? Alcohol not only increases the body's need for these nutrients but also accelerates their depletion and interferes with their storage and effective use.*

Caffeine – Caffeine can lower the absorption of certain important nutrients and increase the excretion of crucial vitamins and minerals. Caffeine contains tannins, which are known to hinder the absorption of B Vitamins, Calcium, Zinc, Iron, and Magnesium.*^6,7

Digestive issues – A number of well-known digestive challenges can also greatly reduce the body's ability to absorb and utilize nutrients effectively.^*8,9

Medications – Many over-the-counter and prescription medications can affect nutrient absorption and utilization. For example, statins are widely known to inhibit the absorption of Coenzyme Q10.^*10

Stress – High-stress levels can elevate cortisol, the body's primary stress hormone. This can lead to nutrient depletion and negatively impact the digestive system, further affecting nutrient bioavailability.^*11

Ask yourself three questions before buying:

Does the nootropic use the most absorbable vitamin, mineral, or amino acid form?

Just because a nootropic is high in a certain nutrient doesn't guarantee your body can absorb and utilize it effectively.*

In fact, with some widely-used nutrients (Magnesium Oxide, certain vitamin B6 forms like Pyridoxine Hydrochloride, or Calcium Carbonate), your body may struggle so much with absorption that the supplement may be nearly worthless!*

Here's another example: Omega-3 supplement. According to studies, the most absorbable and effective types of Omega-3 are EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). However, many Omega-3 nootropics contain a different form known as ALA (Alpha-Linolenic Acid).^*12,13

Researchers have found that in some people, your body may convert as little as 0.3% of ALA into EPA (the conversion success rate to DHA is a bit better at 4%).^*14

In other words, when you take an Omega-3 nootropic made with ALA, 99% of it is basically ineffective!*

Does the nootropic contain the highest quality form of its nutrients?

For instance, look over our HCF® labels and you’ll quickly see only the finest (typically the most expensive) forms of active nutrients in the industry for quality and premium absorption.*

Unfortunately, for the sake of profits, this is not the typical standard, with many brands opting not to use the purest or most concentrated forms of essential nutrients. This choice diminishes the amount your body can absorb and the overall bioavailability of the supplement.*

Case in point: Medium-Chain Triglyceride (MCT) oils. These are popular for their claimed cardiovascular benefits, among other potential health advantages.*^15,16,17

While some brands may offer pure MCT oil (obtained via a man-made process called 'fractionation'), others merely use coconut oil in its natural form.

Why does it matter? Because coconut oil consists of only about 55% MCTs.^*18

Basically, it doesn't contain all that much of the thing you actually want.

Do the nutrients interact with each other (or with other supplements you're taking)?

Some nutrients may enhance the bioavailability of others, making each nutrient more effective:*

Vitamin B12 and Folate: These two can work well together in various body (and brain) processes, including red blood cell formation and the proper functioning of the nervous system.^*19

Zinc and Copper: These two’s balance can play an important role in a nootropic's effectiveness. Too much Zinc may interfere with Copper absorption, and vice versa.^*20

Iron and Vitamin C: Vitamin C may boost Iron absorption, especially non-heme Iron found in plant-based sources.^*21

Omega-3 Fatty Acids and Fat-Soluble Vitamins: Omega-3 fatty acids may enhance the absorption of fat-soluble Vitamins (A, D, E, and K) because these vitamins are absorbed best with dietary fats.^*22

Magnesium and Vitamin B6: Magnesium and Vitamin B6 may enhance each other's absorption and effectiveness, particularly in relation to nervous system function. Certain Magnesium forms (like Magnesium Glycinate) can help convert Vitamin B6 into its active form (Pyridoxal 5'-Phosphate or PLP), and together, these two nutrients can support your overall cognitive health.^*23