Everything you need to know about liposomal supplements

Frequently gracing the feeds of many influencers, liposomal supplements are the new cool kid on the health and wellness block. But what are they and whats the big deal?

Firstly, let's cover the basics. One of the main issues with taking any form of pill or tablet is the overall absorption is much lower than the dose. Vitamins and minerals have different absorption rates and the delivery mechanism can alter that even more. Some vitamins require fat for absorption, these being A, D, E, and K, so should be taken with a meal with at least 3g or more of fat. So bare this in mind when whizzing up your morning smoothie (add a bit of full-fat yoghurt or 1/4 avocado). Vitamins and minerals can also interact with each other, promoting or hindering absorption. Vitamins D and K help the body and bones absorb calcium, so taking them together is one of many simple ways to boost your bones. Vitamin C helps the body absorb a higher percentage of iron, whilst calcium inhibits iron absorption. Simply splitting your supplements to an AM and PM routine will help with any negative interactions.

What on earth are liposomal supplements? 

Liposomal formulas were initially discovered by researchers for use in medicine and pharmaceuticals. They allowed for a targeted and complete absorption of active ingredients ie anti cancer drugs. Studies have confirmed that liposomes increase the bioavailability of the encapsulated product by up to 30 times, and the higher the bioavailability of an active substance the more profound effect it has on the body.

Rather than a conventional tablet, liposomal supplements are composed of tiny little spheres that house the product of choice inside. This sphere is made of phospholipids which form the outer membrane of all our body’s own natural cells. This sphere provides protection from stomach acid and reduces overall resistance for absorption as they are preferentially absorbed directly through the intestinal wall due to the similarity of the membranes. The active ingredients then enter the intestinal cells and then directly into the blood. Due to this improved absorption, the bioavailability of the contained product is much greater making it perfect for things like curcumin, magnesium, and vitamin C due to their absorption difficulties!

Source: https://www.actinovo.com/en/what-are-liposomes#what-are-liposomes

Why use liposomal supplements? 

Intravenously administered dietary supplements (injections and IV drips) provide the fastest transport to the site of action, but they are inaccessible, expensive and don’t come without risk. Oral supplements can be very inefficient, with many active ingredients losing their beneficial effects due to the natural digestive process. Due to the structure of the liposome, the supplement is trapped and protected, allowing the product to directly enter the bloodstream and interact with your cells. This can have huge implications for the administration of polyphenols and phytochemicals, which health benefits have been notoriously dampened due to their low bioavailability ie resveratrol, EGCG, Quercetin, and curcumin. More research is needed in this area however.

Let's use liposomal Vitamin C as an example…

Vitamin C plays a key role in collagen synthesis, energy metabolism, and the immune system. It is a potent antioxidant and aids in mitigating cellular stress and is one of the most commonly used supplements in the UK. While these products generally contain 1000mg of Vitamin C, the body only absorbs about 7-8% of the total amount, this is due to an absorption threshold. While small doses (under 200 mg) are completely absorbed, only a fraction of a single large dose of ascorbic acid can be absorbed at one time. This means that for every gram of Vitamin C that is ingested, only 70-80mg is absorbed, and plasma Vitamin C levels stay relatively low. You can, therefore, split your does of vitamin C multiple times across the day but this is both time consuming and not feasible for everyone. The incorporation of Vitamin C into liposomes increases its absorption by up to 85%!

Should I use liposomal supplements?

This is totally down to your discretion. This post isn’t an ad to go out and buy anything but simply a low down on what they are and the reason behind the hype. It’s clear that the process of packing vitamins and minerals into a liposome improves absorption and bioavailability, so if you are looking for maximizing the potential effect of your supplement it maybe worth a try. More isn’t ALWAYS better, so bare caution with over-supplementation, especially with things like vitamin E and A along with heavy metals.