Tablet vs. liquid supplements
Is there a difference in nutritional value between vitamin and mineral supplements taken as pills vs. liquid form? A friend is convinced that the vitamin pills I take are essentially useless, believing that most of the nutritional value is lost in the digestive process. She believes that liquid vitamins are almost totally utilized by the body. The product she recommends is certified by the USP. What is the USP?
— H.A., Sun City, Arizona
DEAR DR. BLONZ >>
DEAR H.A. >> There should be no difference in nutritional value between a properly formulated tablet, pill, gelcap, capsule or liquid supplement. They should all contain the amounts stated on their Supplement Facts labels. The key is that all nutrients be in solution by the time they reach the absorptive surfaces of the small intestine.
USP stands for United States Pharmacopeia, an independent nonprofit organization that sets standards for the strength, quality and purity of ingredients in various drugs and supplements. Among other things, the USP tests whether supplements disintegrate within a specified amount of time so that their nutrients are available for absorption by the body. Products displaying the USP mark on their label have paid for these tests, among other evaluations, and have met certain criteria.
There is no requirement that all supplements go through USP assessments, which is a positive statement about the companies that do. Each company, however, typically has its own set of quality standards, so I encourage you to contact any manufacturer if you have questions or concerns about their products. You might ask how their tests compare with the USP tests.
Tablet, pill, gelcap and capsule supplements can be more convenient, but the idea that they are “useless” compared to liquids sounds like a sales pitch from a company that sells liquid supplements.
DEAR DR. BLONZ >> What are your thoughts on using meal-replacement bars in a child's lunchbox? These bars provide essential vitamins and antioxidants the body needs, but with fewer calories than an actual meal.
DEAR F.C. >> Meal replacement bars have a place, but should not be considered an adequate substitute for whole foods. Whole foods provide a symphony of healthful compounds, and we have only begun to determine which ones (and in what quantity) are the key players for plants in their evolution.
While we are not plants, whole foods remain the best examples of components working together in nature toward generationto-generation survival.
The message here is that if you find a healthful bar, it can supplement what your child eats, but should not be considered a replacement for a balanced diet of whole foods.