Do you know which mineral supplement form is best? It’s a tough question. Most people think that all minerals are created equal—but they’re wrong. There are some mineral supplement forms that are much better than others at being absorbed by your body, which means you can get more from them! We’ll tell you all about it in this article.
Minerals are essential for the proper functioning of the human body, yet many struggle to obtain the full recommended daily allowance of minerals through diet alone. For this reason, mineral supplementation is highly important, especially for the major minerals which are required in greater quantities in the body. Similar to vitamins, minerals have forms of a higher bioavailability than others, meaning they are absorbed better in the body. Many minerals come in a chelated form in which the mineral is attached to an amino or organic acid. Chelated minerals are proposed to be the most bioavailable form of mineral supplements because they boost absorption and prevent the mineral from interacting with other chemicals or compounds. Check out our list of the most bioavailable forms of major minerals!
In bold are the most bioavailable supplemental forms of each mineral and these are the words you may want to look for on the nutrition label when shopping for supplements.
Calcium
Calcium is the most abundant mineral in the body found in the bones and teeth. Along with iron, calcium is the most commonly deficient mineral in women. It can be difficult to obtain the recommended daily allowance of calcium from a multivitamin, and an additional supplement is almost always necessary. There are countless forms of calcium supplements but the three most common are calcium citrate, calcium carbonate, and chelated forms. The chelated form of calcium known as calcium lysinate, has been shown to be the most bioavailable supplement form. However, the chelated form is difficult to find in commercial supplements and so other forms may need to be chosen. So of calcium citrate and calcium carbonate, which one is better? Calcium carbonate has been shown to be more bioavailable and have a higher elemental amount of calcium, but it must be taken with food to reach maximum absorption unlike calcium citrate which can be taken without food. When shopping for calcium supplements, look for chelated calcium or calcium carbonate. It should be noted that for calcium to be absorbed, there must be sufficient vitamin D in the body and so many calcium supplements include vitamin D as well. Calcium also works in a 2 to 1 ratio with magnesium for cardiovascular health.
Chlorine
Chlorine is an electrolyte that works with sodium and potassium to maintain proper fluid and acid-base balances in the body. Chlorine is present in salt so if you are getting a sufficient amount of sodium through your diet, then there is no reason to supplement chlorine. Salt (sodium chloride) tablets have been used in the past for maintaining fluid balances in medical patients, but this supplement has been mostly phased out for better rehydration methods. In short, chlorine does not need to be supplemented for the average person.
Magnesium
Known as the anti-stress mineral, magnesium does wonders for improving brain health, stimulating nerve and muscle function, and producing energy. There are three popular types of magnesium supplements on the market but which one is best? Magnesium oxide, the most commonly used, is not readily absorbed and can cause adverse laxative effects and bloating. A cheap alternative is magnesium citrate which is combined with an organic salt to help improve absorption and it provides a much milder laxative effect than magnesium oxide. The other preferred supplement form is magnesium glycinate which is well absorbed in the body as it is chelated or combined with an amino acid. Magnesium glycinate can help produce a calming effect on the body and is great for anxiety and insomnia. Another form of magnesium that is not as popular or accessible on the market is magnesium pidolate which has been shown to have a high bioavailability and help treat migraines. Of the many magnesium supplements out there, it is best to look for powdered magnesium citrate, glycinate, or pidolate on the nutrition label as a powdered or soluble form is absorbed better.
Phosphorus
Phosphorus is in every single cell of the body and it is involved in nearly all physiological reactions. Excess phosphorus can actually cause a calcium deficiency and other adverse side effects so it is not often recommended to supplement phosphorus, especially since it is plentiful in most foods. Phosphorus is usually in the form of phosphate salts in supplements and typically only used in medical scenarios such as cleansing the bowels before surgery or treating hypophosphatemia (low serum phosphorus levels).
Potassium
Potassium is another electrolyte that balances fluid levels in the body, but it is also involved in almost every single bodily function. One popular supplement form, potassium gluconate, has been shown in several clinical trials to be highly bioavailable with the body absorbing 94% of the nutrient, comparable to that of a potato (a high potassium food). Additionally, potassium gluconate has been shown to be effective in retaining calcium, maintaining urine pH, and improving cardiovascular health. Potassium supplements should not be over 99 mg because they can cause small-bowel lesions. When shopping for supplements, look on the nutrition label for potassium gluconate with a dose under 99 mg.
Sodium
Sodium, the mineral everyone loves to avoid because of its correlation to high blood pressure. While sodium should always be consumed in moderation, it is required for proper nerve and muscle function. Supplementation is rarely, if ever needed and most people can increase their sodium intake through foods. Some athletes use sodium bicarbonate to improve their performance in short term, intense activities such as sprinting as it can prevent the buildup of lactic acid that makes your muscles burn and feel sore. Sodium bicarbonate is used medicinally for metabolic acidosis and chronic kidney conditions but it is not recommended for regular use by someone who is not a trained health professional. The bottom line of sodium supplementation is to avoid it because it is most likely unnecessary for the average person.
Sulfur
Sulfur is the forgotten mineral that helps sustain healthy hair, skin, and nails. Sulfur is available in two forms: dimethyl sulfoxide which is applied topically to the skin and methylsulfonylmethane (MSM) which is an oral dietary supplement. MSM has been shown to have anti-aging benefits as well as maintaining joint health and immune function. Combining vitamin C and MSM together can speed up recovery from exercise and reduce soreness. When shopping for sulfur supplements, look for methylsulfonylmethane (MSM) with vitamin C.
