Nutritional Supplements: Capsules or Powder, which is better?

capsules-or-powder-feature
30 Jul

The nutritional supplements industry is one of the fastest growing industries in the world. Manufacturers are rapidly expanding their offerings, and it’s hard to imagine what we can’t find as a dietary supplement. At the same time, everything on offer comes in several forms, tablets, capsules, powder, liquid, gel, etc.

It is increasingly difficult for the average dietary supplement user to choose not only the dietary supplement they really need (of course, if you are listening to commercials, you need everything), but also the form in which each dietary supplement is best consumed.

Are you in for capsules or powder? In the article below, we will make it easier to choose between these two forms by listing the advantages and disadvantages of each:

Capsules

Kapsule su vrlo praktične za transport, lako ih je ponijeti gdje god želite, bez straha da će se rasuti. Potrebna vam je samo mala vrećica ili kutijica za tablete i možete ih ponijeti u džepu.

S prahom je to malo teže. Točnije, puno su veće šanse da će vam se prah istresti. Također, ako imate više prahova, svaki ćete morati označiti da vam se ne pomiješaju, a kad sa svim tim različitim prahovima dođete npr. na carinsku kontrolu, velike su šanse da ćete završiti u sobi za ispitivanje.

Nadalje, ako imate više kapsula, nije problem popit ih sve zajedno, bez obzira što se u kojoj nalazi. Potrebna vam je samo čaša vode i to je to.

No zamislite scenarij u kojem imate 3-4 različita praha: jedan s okusom čokolade, drugi jogurta, treći manga i četvrti kikirikija pa sve to pomiješate u istom shakeru i trebate popiti. Ne zvuči baš kao zabava, zar ne?

Zbog opne u kojoj se suplement nalazi, otpuštanje i djelovanje kapsule je znatno sporije nego kod praha. To treba imati na umu npr. ako uzimate pre-workout – kapsule ćete trebati uzeti u puno većem razmaku prije treninga, nego što je to slučaj s prahom.

powder

Powder

According to some estimates, as many as 40% of people have problems swallowing capsules and supplements are the only solution for powdered diets. The mechanism behind the ingestion of capsules is very simple: the human brain perceives food as fuel for its normal operation. However, it does not agree with the idea that capsules have the same effect and simply prevents a person from swallowing something that is capsule-shaped, that is, not a normal food form.

In addition to being easier to swallow for many, the powder is a more appropriate form for those nutritional supplements that are taken in large quantities. For example, whey protein never comes in capsule form because for one measure of protein a person would have to swallow too much capsule.

However, all dietary supplements taken in smaller doses, of a few grams, can be stored in capsules except in powder.

As stated in the capsule chapter, powder is much more rapidly absorbed into the body because there is no barrier formed by the capsule membrane. With powders, absorption begins immediately and is faster.

When it comes to the flavor we usually get with powders, it can be both positive and negative. As mentioned earlier, sometimes more flavors are not the best combination, and there are some nutritional supplements whose flavor, when powdered, is so intense that it is sometimes unbearable, such as creatine ethyl ester, maca powder or krill shrimp oil.

Therefore, the taste can be an advantage, and it can be a huge and insurmountable disadvantage, so it may be best to be guided by the taste when choosing capsules or powders of certain supplements. If the powder tastes awful and you have the option of capsules, then select them and drink them as simply and quickly as possible. If taste is something you enjoy, choose powder because it will make this dietary supplement comfortable and easy to drink and will also increase fluid intake, which many people lack.

Therefore, both capsules and powders have some advantages in consumption, from convenience, absorption rate to taste and ease of administration, so consider all the criteria and choose the form that works best for you.