This article dives into the importance of knowing the right form of supplements to maximize absorption.
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:
- Berberine HCl (Hydrochloride)—NatureBell Berberine Hydrochloride 500mg
- Berberine Sulfate
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:
- R-Lipoic Acid (R-LA)—Immunovites R-Alpha Lipoic Acid ((True)) 600mg per Serving
- Sodium R-Lipoic Acid
- R-Lipoic Acid Cyclodextrin Complex
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:
- Magnesium Glycinate—Magnesium Glycinate 400mg
- Magnesium Threonate
- Magnesium Malate
- Magnesium Taurate
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:
- Chromium Picolinate—Best Naturals Chromium Picolinate Tablet, 200 mcg
- Chromium Polynicotinate
- Chromium Glycinate
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:
- Triglyceride Form (rTG)—Pharmepa Restore, 1000mg Pure EPA Fish Oil, High Absorption rTG Omega-3
- Free Fatty Acid Form (FFA)
- Phospholipid Form (especially from krill oil)
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:
- D3 (Cholecalciferol) in oil-based softgels—NatureWise Vitamin D3 5000iu (125 mcg)
- Microencapsulated D3
- Liposomal D3
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:
- Ceylon cinnamon water-soluble extract—Pure Encapsulations Cinnamon Water-Soluble Extract
- Standardized cinnamon extract (40% polyphenols)
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:
- Standardized extract (75% Gymnemic acids)—BESTVITE Gymnema Sylvestre 500mg – Standardized to 75% Gymnemic Acid
- Water-soluble extract
Why These Forms:
- Concentrated active compounds
- Better absorption
- More consistent results
Key Factors Affecting Bioavailability
- Timing:
- Some forms require specific timing with meals
- Others need to be taken on an empty stomach
- Spacing between supplements may be necessary
- Cofactors:
- Vitamin D3 needs K2 for optimal effects
- Magnesium enhances vitamin D absorption
- Chromium works better with vanadium
- 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:
- Yue W et al. (2017). Pharmacokinetic Properties of Different Forms of Alpha-Lipoic Acid. Journal of Clinical Pharmacology.
- Walker AF, et al. (2019). Bioavailability of Mineral Forms: Impact on Health. Journal of Nutrition Research.
- Jakubowski H, et al. (2020). Supplement Bioavailability: A Comprehensive Review. Nutrients.
- 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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