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Thread: Best forms of Mg, Ca, Zn? page

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    Zo's Avatar
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    Best forms of Mg, Ca, Zn?

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    I want to buy a magnesium, calcium, and zinc supplement. What are the best, most absorbable forms of the minerals?

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    I'm throwing in a plug for citrate as a no-fail option. However magnesium malate and calcium carbonate are preferred by some.

    http://www.ajcn.org/cgi/content/abst...urcetype=HWCIT

    I think that the difference disappears if calcium carbonate is consumed on an empty stomach, but that can be a little irritating so I use citrate.
    Last edited by Stabby; 05-24-2010 at 08:59 AM.
    Stabbing conventional wisdom in its face.

    Anyone who wants to talk nutrition should PM me!

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    Thanks, Stabby.

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    Quote Originally Posted by Zo View Post
    I want to buy a magnesium, calcium, and zinc supplement. What are the best, most absorbable forms of the minerals?
    Quote Originally Posted by Stabby View Post
    I'm throwing in a plug for citrate as a no-fail option. However magnesium malate and calcium carbonate are preferred by some.
    Ca Citrate is great. RDI for Ca+ is 1000 mg daily from *all sources*. You won't need that much if taking optimal levels of D. Right now I'm doing 600 mg Ca from food (supps if needed) and it feels right.

    Mg Citrate is great unless you *ever* have issues with looser stools. I'm what I'd guess is normal/regular/never constipated. I can't take any Mg citrate ever. It's pure laxaive for me. Stabby's 2nd rec, for Mg Malate is also excellent. Due to my Mg difficulties but my higher genetic need for Mg, I take Jigsaw Magnesium (chelated, time released form of malate). It's v. expensive so I don't recommend it unless the others aren't options.

    Skip the carbonate/oxide forms. Some newer evidence (later than 2007...can't find the cite) indicate it's just not as good.

    Zinc Monomethionine is the way to go but zinc gluconate is a close second.

    this has a link to the zinc, ca and mg I take. iherb.com is my go-to as it's about half as much as local supplements:
    https://docs.google.com/Doc?docid=0A...ZzZm43OQ&hl=en




    http://www.marksdailyapple.com/forum...my-supplements..



    iherb referral code CIL457- $5 off first order


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    What about Zinc Citrate? That's the form of Zinc I'm taking right now.

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    I've read that magnesium oil spray is the best for absorption and doesn't have some of the side effects of oral supplements. I'm interested to here about zinc and calcium.

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    Quote Originally Posted by maba View Post
    What about Zinc Citrate? That's the form of Zinc I'm taking right now.
    's okay.



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    Zinc picolinate?
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