Everyone knows that in order to stay healthy, we need to consume fresh fruit and vegetables. However, many of us don’t have the time or the will to consume fresh produce. We are fast food junkies living in a world filled with pollution and stress which slowly, but surely destroys our overall health.
Due to the failure to treat various health problems, people are turning towards alternative medicine in recent times. There are more and more people visiting health food stores or ordering natural supplements online. There are so many options now that it’s easy to get confused what you need. According to experts, you need to consider 3 factors when choosing supplements – the purity of the product, its usable form and a dosing schedule. When you choose the right supplement, the chances of being healthier will skyrocket.
Most Bioavailable Nutrient Forms
If you think all vitamins and minerals are the same and that the cheaper ones are just as good as the expensive versions, you’re wrong. Some vitamins and minerals are formulated in a specific way to make them more absorbable. Before getting a supplement, you need to do your own research and consider specific recommendations by doctors for each nutrient.
The vitamin supplements should come from whole foods (you can read the label for that). When supplied in their original form, vitamins contain enzymes, phytonutrients and other cofactors which makes them work even better. Whenever choosing an individual nutrient, we suggest checking the label for its most usable form.
Most Bioavailable Forms Of Vitamin Supplements
Unless your digestive system is in perfect condition, you need to balance your intake of retinol and beta-carotene. Consuming a big amount of veggies will get you more than enough beta carotene, but if you don’t, you should consider vitamin A supplements.
Vitamins from the B group are required for the proper use of folic acid. Methyl forms of vitamin B12 supplements work great for many people, while some have great results with 5-MTHF. Vitamin B12 is best absorbed via injections or lozenges, but you can also get the nutrient by licking a special vitamin B12 lollipop.
Vitamin B1 (thiamine)
Works best when in the form of benfotiamine. This supplement is 5 times more absorbable than any other supplement as it is fat-soluble.
Vitamin B2 (riboflavin)
Can be taken in its free form. However, some manufacturers provide it in R5P form which may be even better. This vitamin makes your urine bright yellow when a part of it is passed through.
For vitamin B3 (niacin)
You should pick the niacinamide version. The other version of vitamin B3 supplements is called niacin or nicotinic acid and it’s pretty hard on our organs.
Vitamin B5 or pantothenic acid
Can be found in the form of d-calcium pantothenate. This nutrient can improve the delivery of oxygen to the cells and reduce the production of lactic acid. Vitamin B6 (pyridoxine) should be taken in the form of pyridoxal 5′-phosphate.
Is best consumed when taken through dietary sources such as citrus fruits. However, if combined with flavonoids, synthetic versions of the vitamin are pretty useful.
Can be synthesized by exposing yourself to 20 minutes of sunlight per day. If you live in areas without much sun, however, you can take vitamin D3 supplements.
Works best in its natural form of d-alpha tocopherol. Make sure the vitamin E supplement contains all 4 tocopherols (d, d-beta, d-delta, d-gamma). It’s even better if you find a supplement with the 4 tocotrienols. The vitamin E supplements with a dl- before their name should be avoided.
Is best absorbed when taken in the vitamin K2 version. This is the superior vitamin made from fermented foods, although you won’t make a mistake if you go for the vitamin K1 version.
Most Absorbable Forms Of Mineral Supplements
When it comes to minerals, the “chelated” supplements are recommended by doctors. Chelation is a process in which the mineral binds to organic compounds such as amino acids. However, this type of supplements is not the most absorbable forms. Here’s what you should look for:
Calcium works best when taken in the form of calcium orotate or citrate. Avoid the supplements taken from oyster shells as they often contain lead.
Iodine should be taken in the form of potassium iodide. Many doctors recommend getting iodine from kelp supplements. There are many supplements which mix iodine and selenium for better absorption. However, these supplements have been known to cause either iodine or potassium deficiency.
In the case of magnesium, you should go for magnesium oxide or sulfate (Epsom salt) which can be absorbed through the skin. For oral supplementation, magnesium citrate works best.
The most bioavailable types of zinc supplements are zinc glycerate, zinc monomethionine and zinc picolinate. Zinc sulfate is the most expensive and least absorbable form of zinc.
Selenium should be consumed in the form of selenomethionine which has a 90% absorption rate. Iron works best when taken through animal meat and dietary sources, but if you’re a vegan, you should go for the ferrous forms of iron which are easily tolerable.
Consider The Purity As Well
When taking vitamin or mineral supplements, you also need to consider the purity of the product. A quality supplement shouldn’t contain additives, colors, fillers or lubricants. Sweeteners such as sucrose or sorbitol, fillers such as starch or vegetable oils and preservatives including BHT and silicon are all out of the question. Make sure to avoid nutrients supplements including GMO soy which can usually be found in vitamin E soft gels.
Besides these tips, you should also talk to your doctor about maximizing the absorption of the nutrients and getting the proper dosage. An overdose of nutrient supplements can cause problems, so you should stick to your recommendations. Some lifestyle factors, dietary choices and prescription drugs can interfere with the absorption of many vitamins and minerals, which is why you need to consult a professional before starting with the supplements.