Why Absorption Matters More Than Concentration in Nutrients & Supplements
More Isn’t Always Better—It Can Be Harmful
When choosing a health supplement, most people naturally gravitate toward labels that boast high concentrations of vitamins, minerals, or antioxidants. It’s an easy trap to fall into—assuming that more means better. But in reality, it’s not about how much you take. It’s about how much your body can actually absorb and use. That’s what determines a supplement’s potency, and that’s what truly impacts your health.
As a scientist working in the field of molecular nutrition, I can tell you: High concentration without high absorption can be not only wasteful—but potentially harmful.
Potency vs. Concentration: What’s the Difference?
Concentration refers to the amount of an active ingredient present in a capsule, tablet, or powder. Potency, however, reflects how effective that ingredient is—based on how well your body can absorb, circulate, and utilise it.
You might take 1000 mg of a vitamin, but if your body only absorbs 10%, you’re only benefiting from 100 mg—and the rest could be flushed out, stored in tissues where it doesn't belong, or put stress on your detox organs.
That’s why bioavailability—the rate and extent to which a nutrient reaches systemic circulation—is the gold standard of a supplement’s effectiveness. Without it, concentration means very little.
The Dark Side of “Mega-Dosing”
Many people believe that taking high doses of certain vitamins or antioxidants will supercharge their health. But research tells a different story.
Vitamin E: In a large meta-analysis published in Annals of Internal Medicine, researchers found that high doses of vitamin E (especially above 400 IU/day) were linked to increased all-cause mortality, particularly in individuals with underlying health conditions or those undergoing cancer treatment.
Reference: Miller, E. R., et al. (2005). High-dose vitamin E supplementation may increase all-cause mortality. Ann Intern Med.Beta-carotene and lung cancer risk: Two major trials—the Alpha-Tocopherol, Beta-Carotene Cancer Prevention (ATBC) Study and the Beta-Carotene and Retinol Efficacy Trial (CARET)—showed that high-dose beta-carotene supplements were associated with increased lung cancer incidence in smokers.
Reference: Albanes, D., et al. (1996). Effects of beta-carotene supplementation on cancer incidence. J Natl Cancer Inst.Magnesium, calcium, and iron overload: Excessive intake of minerals like calcium and iron can lead to gastrointestinal distress, kidney stones, and even cardiovascular complications. In susceptible individuals, high iron intake may even elevate the risk of neurodegenerative diseases due to oxidative stress.
Laxative-based detoxes: Products marketed for “cleansing” often contain herbal or chemical laxatives that lead to short-term water weight loss. Chronic use can result in dependency, electrolyte imbalance, kidney damage, and gut dysbiosis.
Reference: Forootan, M., et al. (2018). Chronic constipation: A review of the literature. Gastroenterol Hepatol Bed Bench.
Your Liver & Kidneys Aren’t Bulletproof
Your liver and kidneys are the body’s natural filters, breaking down and eliminating excess compounds. But they have limits. When faced with continuous megadosing of nutrients—especially synthetic or fat-soluble types—they can become overburdened. This oxidative stress may accelerate ageing, damage tissues, and even increase the risk of chronic diseases like metabolic syndrome, liver fibrosis, or kidney dysfunction.
It’s not about flooding your system with more. It’s about supporting it wisely.
Getting Nutrients to Where They’re Needed
An article from Asia Pacific Food Industry highlighted how many antioxidant compounds—while potent in test tubes—lose their effectiveness before they’re absorbed by the body due to instability, poor solubility, or degradation during digestion.
This is where delivery systems become critical. Advanced technologies like:
Microencapsulation
Water-based extraction
are now being used to ensure that antioxidants reach the bloodstream intact and active. My own work in this area led to the development of Ultra Antioxidants from apples—specifically, water-soluble phenolics that are highly bioavailable and mimic the way our bodies evolved to recognise and absorb nutrients from real food.
Reference: Delivering Antioxidant Effects The Right Way, APFI Magazine.
What Should You Look for in a High-Quality Supplement?
Bioavailability
Natural or food-based ingredients
Water-soluble over fat-soluble for everyday antioxidant use
No megadoses unless medically indicated
Transparent labelling and ingredient sourcing
Final Thought
Your health isn’t a numbers game—it’s a biological system. When it comes to supplements, more is not always better. It’s not about bombarding your body with megadoses. It’s about choosing products your body recognises, absorbs, and uses effectively.
In the world of wellness, potency beats concentration every time.