Best Most Absorbable Forms of Minerals

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By Dr. Jason Jones, Discussions with successful health experts such as Ben Greenfield, and Terry Wa. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

Best Most Absorbable Forms of Minerals– Dr. Jason Jones Elizabeth City NC, Chiropractor

Minerals play key roles in various bodily functions, including muscle contraction, bone health, fluid balance, growth, and many other processes.

However, some can be difficult for your body to absorb, and that’s why minerals are often in the chelated forms for increased absorption.

Chelated minerals are bound to compounds like organic or amino acids, and they have gained much interest recently. The chelating agents or compounds helps to boost your body’s uptake of the mineral involved.

Types of Absorbable or Chelated Minerals

You can get most minerals in the chelated forms, and some of the most common minerals include:

  • Zinc
  • Calcium
  • Copper
  • Magnesium
  • Iron
  • Chromium
  • Cobalt
  • Potassium

Chelated Minerals Using Amino Acids

Some amino acids commonly used to make mineral chelates include:

  • Methionine: used for making zinc methionine, copper methionine, and many more
  • Aspartic acid: used for making magnesium aspartate, zinc aspartate, and more
  • Monomethionine: used for making zinc monomethionine
  • Glycine: used for making magnesium glycinate
  • Lysine: used for making calcium lysinate

Chelated Minerals Using Organic Acids

Some organic acids commonly used for making mineral chelates include:

  • Citric acid: used for making magnesium citrate, chromium citrate, and more
  • Acetic acid: used for making calcium acetate, zinc acetate, and more
  • Gluconic acid: used for making zinc gluconate, iron gluconate, and more
  • Orotic acid: used for making lithium orotate, magnesium orotate, and more
  • Picolinic acid: used for making magnesium picolinate, chromium picolinate, and more.
  • Fumaric acid: used for making iron (ferrous) fumarate

Absorption of Chelated Minerals

Chelated minerals have been shown by several studies to have better absorption than non-chelated ones.

One study in 15 adults shows that chelated zinc (zinc gluconate and zinc citrate) was absorbed 11% more effectively than non-chelated options like zinc oxide.

Another study in 30 adults found that magnesium glycerophosphate (which is chelated) raised the level of magnesium in the blood far more significantly than magnesium oxide (which is non-chelated).

Some other studies suggest that taking chelated minerals help to reduce the total amount you need to consume to attain healthy blood levels. This supports people who are at risk of excess mineral intake.

Should You Use Chelated Minerals?

Sometimes, taking minerals in the chelated forms is more suitable.

For example, older people tend to produce less stomach acid, which affects mineral absorption. But chelated minerals don’t require much stomach acid to be efficiently absorbed. So chelated minerals may be more suitable as you grow older.

Also, if you’re the type that experience stomach pain after taking supplements, chelated minerals may benefit you as they’re less dependent on stomach acid for digestion.

You can consult Dr. Jason Jones t our chiropractic office in Elizabeth City, NC to get the best advice before trying out any chelated minerals.

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