Did you know that it's difficult to assimilate minerals in supplement form? Discover our advice for benefiting from highly absorbable minerals.
We would certainly be healthier if we absorbed the necessary amount of essential minerals and vitamins for optimal body function every day with our diet.
Assimilating minerals in supplements is complicated
Unfortunately, it should be noted that various agri-food technologies (use of chemical fertilizers or food denaturation) often provide us with a diet poor in essential substances and contaminated - especially with additives. Minerals are of great importance because, like vitamins, they are present in the composition of enzymes responsible for flawless body function. Without them, life is simply impossible. However, many laboratories present them in forms that are not assimilable.
Mineral needs can, in various contexts, be multiplied by 200: when affected by various diseases such as osteoporosis or spasmophilia, during pregnancy, breastfeeding, chronic stress, or when using contraceptive pills, but also in children, the elderly, and certain adults.
Thus, you will certainly understand that medical analyses often reveal deficiencies in certain minerals or vitamins in many people, and consequently, experts prescribe mineral supplements to their patients.
However, how can one explain that the results of the analyses rarely improve, even when the patient has rigorously followed the indications of a healthcare professional? Most of the time, the lack of results from supplementation does not prompt the doctor to react. Thus, the doctor usually only gives a prescription to extend the treatment. However, there is rarely any questioning about the bioavailability of the supplements available in pharmacies.
Bioavailability is the heart of the problem
Bioavailability is simply the quantity of a substance. Whether this substance is consumed in the form of food, medications, or nutritional supplements, it is absorbed by the body. Thus, it is available for biological activity in cells and tissues.
As for minerals, they can be provided in an inorganic form (carbonate, oxides, phosphates, and sulfates) or organic form with complex bonds with amino acids (pidolates and glycinates). In order to be well assimilated, minerals presented in the form of inorganic bonds must be transformed into a soluble form in the digestive tract. However, solubility and availability in the intestine can vary greatly. Furthermore, it should be noted that in order to assimilate minerals, metabolism must, in digesting them, bind them in a particular amino acid structure for each element.
Thus, minerals taken with an organic substance (carrier) are much more assimilable since they reproduce the natural process of mineral assimilation by our body. This process allows the body to recognize the different mineral supplements as "food" rather than an indigestible piece of metal. The result is simply immediate: an increase in absorption and therefore bioavailability. There is also an additional significant advantage, which is the protection of minerals via the amino acids surrounding the mineral, making it easily accessible and reactive to other elements.
The decision to ban what are called orotates
Until recently, it was rather simple to find minerals in their organic form because orotates (whether iron, zinc, or calcium) were readily available everywhere. However, since 2010, various European regulations have banned the use of minerals in their orotate form. Why such a prohibition?
Because there is simply a possible danger. However, the argumentation is devoid of any foundation. Ultimately, it only reflects the needs of the medical-pharmaceutical lobby not to allow the best nutritional supplements. Furthermore, it should be noted that orotates have been used with great success and without any side effects for decades. Now, it is therefore necessary to turn to other mineral carriers that have positive results similar to orotates.
How to choose the right organic carrier?
The choice of carrier to be used depends on the mineral to be transported and various points:
- Optimal bioavailability.
- Safety.
- Stability (electrically neutral).
- Resistance to stomach acidity.
- No competition with other salts.
- Extremely low molecular weight (optimizes assimilation).
- Fully compatible with vegetarian diets.
It should be noted that some carriers meet all these criteria, regardless of the mineral to be transported.
Glycinates
They are of plant origin and come from an amino acid (glycine) with multiple positive actions. Furthermore, glycine is extremely present in our bodies, with its regulation being none other than blood sugar. Its excellent absorption is explained by the fact that this amino acid is electrically neutral. Thus, it is insensitive to stomach acidity. Its very low molecular weight makes it highly assimilable. As for glycinates, they are highly appreciated for the "transport" of magnesium, iron, and copper salts.
Pidolates
They are extremely present in the plant world. They come from pyrrolidone carboxylic acid (PCA) involved in many biological processes. Obtained via cyclization of glutamic acid, an amino acid of plant origin, PCA significantly improves the bioavailability of the mineral it transports while also optimizing its tolerance.
It should also be noted that this substance is a precursor of collagen (skin, bone structure) and has been recognized as an agent that allows the skin to maintain its mechanical resistance and hydration. Furthermore, it is present in many tissues (liver, spleen, pancreas, blood, and plasma). PCA is a precursor of proline, one of whose roles is to act on the Krebs cycle. This cycle, called glutathione cycle, has the purpose of acting as an antioxidant (glutathione cycle) and significantly optimizes the transport of various amino acids to the brain. It should also be noted that it has an anti-anxiety activity and is perfectly supported by the intestinal mucosa. Indeed, it is simply a derivative of glutamic acid that is essential for flawless intestinal function. Like glycinates, pidolates have a lower molecular weight and pH-independent solubility, making them favorite carriers of calcium and zinc.
Picolinates
These are organic salts. Picolinic acid is a substance that our body knows. Indeed, it synthesizes it via an amino acid. This is tryptophan. During digestion, picolinic acid is secreted by the pancreas. It should be noted that it is present in breast milk, but is not present in cow's milk. Ultimately, it is a transporter that is reputed for our cells due to its very good assimilation of chromium salts.
Citrate
An organic salt of citric acid, citrate is present in fruits. Citrates are intermediaries in the Krebs cycle (cell energy) and act directly on the synthesis of fatty acids. For a potassium supply, citrates are a perfectly assimilable source by the body.
Our advice to obtain highly assimilable minerals
Opt for calcium (Ca) in the form of pidolate or glycinate. We advise you to take calcium pidolate associated with a small dose of magnesium (1/5) which will optimize its action.
As for magnesium (Mg), consider it in the form of 3rd generation magnesium: glycerophosphate, citrate, liposomal magnesium. These are organic minerals that have high digestive tolerance and allow optimal assimilation in the body.
Regarding zinc (Zn), it should be taken in glycinate form. In order to be perfectly absorbed, zinc needs vitamin B6. Furthermore, it should be noted that vitamins B2 and B3 optimize its action.
Iron (Fe) should be taken in glycinate form (or if you prefer, bisglycinate). When associated with B-group vitamins, vitamin C, and manganese, it is extremely relevant to combat and alleviate general fatigue.
Copper (Cu) should be used in glycinate form. It can be associated with vitamin C to create a complex that can be used during an infectious episode lasting one to two weeks.
Chromium (Cr) should be taken in picolinate form. This is mostly associated, for optimal effectiveness, with vitamins B2 and B3.
Potassium (K) should be taken in citrate form. It should be noted that it is mostly associated with magnesium or L-taurine.
Finally, selenium (Se). There is no transporter for selenium, but you should preferably turn to a form of selenium that is perfectly assimilable. L-selenomethionine, produced by a living yeast in the presence of selenium, is highly assimilable by the body. Indeed, it is organic selenium present in its most metabolized form. Selenium is particularly known for its various antioxidant characteristics. However, the action of selenium is greatly optimized with the concurrent absorption of vitamins C and E and beta-carotene.
Now, you know that minerals are easier to assimilate when they are in organic salt form. Ultimately, you only have to read the labels and ask your doctor for the right supplements.