Minerals

44 Minerals compounds, 24 at evidence level A, average absorption 66%. Forms differ mostly in how much of the dose actually reaches you, not in what they do.

44 compounds

238 interactions

24 evidence A

Most used forms

Ranked by popularity, with what each one actually does

Calcium Carbonate

Affordable bone health & antacid

1000-1200 mg With meals divided doses Evidence A Low absorption

Magnesium Oxide

Budget magnesium & laxative

400-800 mg Divided doses with meals Evidence A Very low absorption

Iron Sulfate

Anemia treatment & iron deficiency

65-200 mg Empty stomach if tolerated Evidence A Low absorption

Calcium

Bone health & muscle function

1,000-1,200 mg Divided doses with meals Evidence A Low absorption

Magnesium Glycinate

Superior absorption sleep & muscle support

200-600 mg Evening with or without food Evidence A Very high absorption

What people take these for

7 goals

Joints & Bones 10 Energy & Metabolism 10 Digestion 9 Hormones 5 Performance 4 Liver & Detox 4 Brain & Focus 4

Most searched here

what people in this group actually look up

Calcium Bone health & muscle function 1,000-1,200 mg A 30% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Magnesium Citrate Balanced absorption & digestive support 300-600 mg A 35% Chloride Electrolyte & digestive support 2300mg A 95% Iron Sulfate Anemia treatment & iron deficiency 65-200 mg A 20% Calcium Carbonate Affordable bone health & antacid 1000-1200 mg A 25%

Which form to buy

the question people actually search

Best form of Iron 4 forms Iron Bisglycinate · 90% Best form of Magnesium 6 forms Magnesium L-Threonate · 95% Best form of Zinc 5 forms Zinc Picolinate · 95% Best form of Calcium 4 forms Calcium Citrate · 45% Best form of Selenium 2 forms Selenium (Selenomethionine) · 95%

Choosing between forms

Same compound, different absorption

Magnesium Glycinate vs Magnesium Oxide 90% · 4% Magnesium Citrate vs Magnesium Oxide 35% · 4% Magnesium Malate vs Magnesium Oxide 40% · 4% Magnesium Chloride vs Magnesium Oxide 50% · 4% Magnesium Oxide vs Magnesium L-Threonate 4% · 95% Magnesium Citrate vs Magnesium Glycinate 35% · 90% Magnesium Glycinate vs Magnesium Malate 90% · 40% Magnesium Chloride vs Magnesium Glycinate 50% · 90%

All 44 compounds

dose · evidence · documented interactions

Calcium Carbonate Affordable bone health & antacid 1000-1200 mg A 6 Magnesium Oxide Budget magnesium & laxative 400-800 mg A 5 Iron Sulfate Anemia treatment & iron deficiency 65-200 mg A 6 Calcium Bone health & muscle function 1,000-1,200 mg A 6 Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 5 Zinc Gluconate Immune support & cold prevention 15-25 mg A 6 Magnesium Citrate Balanced absorption & digestive support 300-600 mg A 5 Iron Fumarate Gentle iron with good absorption 65-130 mg A 6 Zinc Citrate Balanced absorption daily zinc 15-25 mg A 6 Zinc Picolinate Superior immune & healing support 15-30 mg A 6 Magnesium Malate Energy production & fibromyalgia support 600-1200 mg B 5 Zinc Bisglycinate Superior absorption immune support 15-25 mg A 6 Bamboo Silica Hair & nail strengthening 5-40mg B 5 Iron Bisglycinate Gentle high-absorption iron 18-65 mg elemental A 6 Iodine (Thyroid Support) Thyroid hormone production 150-300mcg A 5 Magnesium Chloride Versatile oral & topical magnesium 200-600 mg oral + topical A 5 Calcium Citrate Superior absorption bone & heart health 500-1200 mg A 6 Calcium Hydroxyapatite Premium bone health & density 800-1200 mg B 6 Chromium GTF Blood sugar control & insulin support 200-400 mcg A 6 Selenium (Thyroid Support) Thyroid hormone metabolism 100-200mcg A 5 Potassium Citrate Kidney stone prevention & pH balance 15-60 mEq A 5 ZMA (Zinc + Magnesium + B6) Sleep & recovery enhancement ZMA formula before bed B 6 Heme Iron Premium zero-side-effect iron 18-30 mg A 4 Chromium (Metabolism) Blood sugar & insulin support 200-400mcg B 5 Iodine (Potassium Iodide) Essential thyroid & metabolism support 150-300 mcg A 6 Phosphorus Bone health & energy metabolism 700-1250mg A 5 Magnesium L-Threonate Brain health & cognitive enhancement 2000-4000 mg B 5 Trace Mineral Complex Complete trace mineral support As directed B 5 Selenium (Selenomethionine) Superior antioxidant & thyroid support 100-200 mcg A 5 Sulfur Joint health & detox support 1000-3000mg MSM B 5 Chromium Picolinate Blood sugar control & metabolism 200-400 mcg B 5 Chloride Electrolyte & digestive support 2300mg A 5 Copper Bisglycinate Collagen synthesis & iron metabolism 1-3 mg B 6 Silicon Bone & connective tissue 5-40mg C 5 Macro Mineral Complex Complete mineral support As directed B 5 Manganese Bisglycinate Bone health & antioxidant protection 2-5 mg B 6 Lithium Orotate Mood & brain support 1-20mg C 5 Boron - Essential Trace Mineral for Bone and Hormone Health Bone health & hormone support 3-10mg daily B 5 Zinc Carnosine Gastric protection & healing 75-150mg twice daily A 5 Molybdenum Enzyme cofactor support 45-150mcg B 5 Vanadium Glucose metabolism support 10-100mcg C 5 Strontium Bone health & density support 340-680 mg B 6 Lithium Mood balance & neuroprotection 1-5 mg C 6 Rubidium Cellular support & neurological health Trace amounts (mcg range) C 6

Common questions

Which minerals form is best absorbed?

Zinc Picolinate leads at 95% bioavailability. Absorption is the number that decides how much of the dose reaches you, so it matters more than the milligrams on the label.

What is the difference between minerals forms?

They deliver the same active compound but differ in absorption, tolerance and cost per month. The cheaper forms are usually the ones absorbed least.