Minerals

50 Minerals compounds, 27 at evidence level A, average absorption 70%. Forms differ mostly in how much of the dose actually reaches you, not in what they do.

0 compounds

0 interactions

0 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 25% absorbed

Magnesium Oxide

Budget magnesium & laxative

400-800 mg Divided doses with meals Evidence A 15% absorbed

Iron Sulfate

Anemia treatment & iron deficiency

65-200 mg Empty stomach if tolerated Evidence A 20% absorbed

Calcium

Bone health & muscle function

1,000-1,200 mg Divided doses with meals Evidence A 30% absorbed

Magnesium Glycinate

Superior absorption sleep & muscle support

200-600 mg Evening with or without food Evidence A 90% absorbed

What people take these for

7 goals

Joints & Bones 12 Energy & Metabolism 12 Digestion 9 Hormones 8 Brain & Focus 5 Performance 4 Liver & Detox 4

Choosing between forms

Same compound, different absorption

Magnesium Glycinate vs Magnesium Oxide 90% · 15% Magnesium Citrate vs Magnesium Oxide 35% · 15% Magnesium Malate vs Magnesium Oxide 40% · 15% Magnesium Chloride vs Magnesium Oxide 50% · 15% Magnesium Oxide vs ZMA (Zinc + Magnesium + B6) 15% · 75% Magnesium Citrate vs Magnesium Glycinate 35% · 90% Magnesium Glycinate vs Magnesium Malate 90% · 40% Magnesium Chloride vs Magnesium Glycinate 50% · 90%

All 50 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 Iron for Energy Energy production & oxygen transport 18-200 mg elemental iron A 6 Zinc Citrate Balanced absorption daily zinc 15-25 mg A 6 Bamboo Silica Hair & nail strengthening 5-40mg B 5 Magnesium Malate Energy production & fibromyalgia support 600-1200 mg B 5 Zinc Bisglycinate Superior absorption immune support 15-25 mg A 6 Zinc Picolinate Superior immune & healing support 15-30 mg A 6 Iodine (Thyroid Support) Thyroid hormone production 150-300mcg A 5 Iron Bisglycinate Gentle high-absorption iron 18-65 mg elemental A 6 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 Chromium (Metabolism) Blood sugar & insulin support 200-400mcg B 5 Heme Iron Premium zero-side-effect iron 18-30 mg A 4 Iodine (Potassium Iodide) Essential thyroid & metabolism support 150-300 mcg A 6 Iodine for Thyroid Function Support Thyroid hormone synthesis support 150-400mcg daily A 5 Magnesium L-Threonate Brain health & cognitive enhancement 2000-4000 mg B 5 Phosphorus Bone health & energy metabolism 700-1250mg A 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 Boron (Bone Health) Bone health & mineral metabolism 3-10mg B 5 Chloride Electrolyte & digestive support 2300mg A 5 Copper Bisglycinate Collagen synthesis & iron metabolism 1-3 mg B 6 Macro Mineral Complex Complete mineral support As directed B 5 Selenium for Thyroid Health and Hormone Conversion Thyroid hormone conversion & protection 100-200mcg daily A 5 Silicon Bone & connective tissue 5-40mg C 5 Manganese Bisglycinate Bone health & antioxidant protection 2-5 mg B 6 Boron for Testosterone Support Testosterone & bone support 3-10mg daily B 5 Lithium Orotate Mood & brain support 1-20mg C 5 Lithium Orotate for Mood Support and Neuroprotection Mood stabilization & neuroprotection 5-20mg daily C 5 Boron - Essential Trace Mineral for Bone and Hormone Health Bone health & hormone support 3-10mg daily B 5 Molybdenum Enzyme cofactor support 45-150mcg B 5 Zinc Carnosine Gastric protection & healing 75-150mg twice daily A 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.