Know the Best Forms of Supplements to Lower Blood Sugar

Why Bioavailability Matters

Bioavailability refers to the proportion of a supplement that enters circulation when introduced to the body and has an active effect.

Choosing the correct form of each supplement can significantly impact its effectiveness.

Tier 1 Supplements

1. Berberine

Dosage: 500mg 2-3x daily

Most Bioavailable Forms:

Why These Forms:

  • Better absorption in the intestinal tract
  • More stable molecular structure
  • Demonstrated higher blood levels
  • Longer half-life in the body

Avoid:

  • Pure berberine powder (poor absorption)
  • Non-standardized plant extracts

Related article: Berberine: A Natural and Tested Approach To Blood Sugar Management

2. Alpha Lipoic Acid (ALA)

Dosage: 600-1200mg daily

Most Bioavailable Forms:

Why These Forms:

  • R-LA is the natural form
  • Up to 40% better absorption than synthetic forms
  • More stable in stomach acid
  • Higher cellular uptake

Less Effective:

  • Synthetic racemic mixture (S-LA/R-LA)
  • Regular alpha lipoic acid

Related: Alpha Lipoic Acid: The Universal Antioxidant’s Impact On Sugar And Health

3. Magnesium

Dosage: 400-600mg daily

Most Bioavailable Forms:

Why These Forms:

  • Better absorption in the intestinal tract
  • Less likely to cause digestive issues
  • Higher cellular penetration
  • Better stability

Avoid:

  • Magnesium Oxide (poor absorption, ~4%)
  • Magnesium Carbonate
  • Magnesium Sulfate

Related: Magnesiums Impact On Blood Sugar: Complete Guide + Research

Tier 2 Supplements

1. Chromium

Dosage: 200-400mcg daily

Most Bioavailable Forms:

Why These Forms:

  • Enhanced cellular uptake
  • Better tissue retention
  • More stable structure

Less Effective:

  • Chromium Chloride
  • Chromium Nicotinate

2. Omega-3

Dosage: 2-4g daily

Most Bioavailable Forms:

Why These Forms:

  • Higher absorption rates
  • Better cellular incorporation
  • More stable against oxidation

Less Effective:

  • Ethyl Ester Form (EE)
  • Non-concentrated fish oils

Related: Omega-3 Fatty Acids: A Great Player In Blood Sugar Control

3. Vitamin D3

Dosage: 2000-5000 IU daily

Most Bioavailable Forms:

Why These Forms:

  • Better absorption as fat-soluble vitamin
  • Protected from degradation
  • Higher blood levels achieved

Less Effective:

  • Dry D3 tablets
  • D2 (Ergocalciferol)

Related: Vitamin D3: Its Valuable Role in Blood Sugar and Metabolism

Tier 3 Supplements

1. Cinnamon

Dosage: 1-2g daily

Most Bioavailable Forms:

Why These Forms:

  • Higher concentration of active compounds
  • Better absorption
  • Lower coumarin content (safer)

Avoid:

  • Cassia cinnamon (high coumarin)
  • Non-standardized powder

2. Gymnema Sylvestre

Dosage: 400-600mg daily

Most Bioavailable Forms:

Why These Forms:

  • Concentrated active compounds
  • Better absorption
  • More consistent results

Key Factors Affecting Bioavailability

  1. Timing:
    • Some forms require specific timing with meals
    • Others need to be taken on an empty stomach
    • Spacing between supplements may be necessary
  2. Cofactors:
    • Vitamin D3 needs K2 for optimal effects
    • Magnesium enhances vitamin D absorption
    • Chromium works better with vanadium
  3. Quality Markers:
    • Third-party testing
    • Standardization of active compounds
    • Proper storage conditions
    • Manufacturing date

Knowing the best forms of supplements with the highest absorption ensures that you benefit the most with your hard-earned money.

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Related:

102 Easy Ways to Lower Post-Prandial Blood Sugar Without Meds

References:

  1. Yue W et al. (2017). Pharmacokinetic Properties of Different Forms of Alpha-Lipoic Acid. Journal of Clinical Pharmacology.
  2. Walker AF, et al. (2019). Bioavailability of Mineral Forms: Impact on Health. Journal of Nutrition Research.
  3. Jakubowski H, et al. (2020). Supplement Bioavailability: A Comprehensive Review. Nutrients.
  4. Chen W, et al. (2018). Comparative Bioavailability of Different Magnesium Formulations. Magnesium Research.

Note: Always consult with healthcare providers before starting any supplement regimen, as individual needs and absorption may vary.

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