Nutrient Bioavailabilities

[spephspeph]

I'm trying to compile a list of various nutrients and their bioavailablity.
If people can help, I'll try and create a master list.

For instance, Magnesium comes in a number of forms. To name a few....

• Magnesium Oxide
• Magnesium Taurate
• Magnesium Glycinate

I'd love to create a list of this with a bioavailability as a %, and what it's best eaten with (eg fat) to increase absorbtion)

Thanks in advance

 

[amapola]

There is a thread in Other Drugs called The Bioavailability Megathread which lists this stat for recreational psychoactive drugs. You can find it in the OD Directory linked in my signature. As for supplements I always thought that there were bigger issues at work than simply blood plasma levels after oral ingestion. Like high calcium levels mean nothing if your vitamin D levels aren't high enough or something like that. If BA is still that important I suppose a list would be helpful and worthwhile. You might want to check out the Global Harm Reduction Forum where projects like this are often started. Furthermore I would recommend a list of all nutrients BA is applicable to and then you can start filling them in and other people can help. I like how such a list takes a non-recommendary approach, but I still think the arguments over whether or not you need to be taking a vitamin versus a healthy diet will overshadow it.

 

[Mehm]

I've always heard that micronutrients from whole food sources have the best bioavailability. I think the method in which the food is prepared and other foods it is eaten with effect this. My practice is to eat a wide array of foods prepared in different styles in an effort to catch everything. I used to take loads of supplements and eat decently but feel much healthier getting my nutrients from plants.

 

[addictivepersona]

There is a thread in Other Drugs called The Bioavailability Megathread which lists this stat for recreational psychoactive drugs. You can find it in the OD Directory linked in my signature. As for supplements I always thought that there were bigger issues at work than simply blood plasma levels after oral ingestion. Like high calcium levels mean nothing if your vitamin D levels aren't high enough or something like that. If BA is still that important I suppose a list would be helpful and worthwhile. You might want to check out the Global Harm Reduction Forum where projects like this are often started. Furthermore I would recommend a list of all nutrients BA is applicable to and then you can start filling them in and other people can help. I like how such a list takes a non-recommendary approach, but I still think the arguments over whether or not you need to be taking a vitamin versus a healthy diet will overshadow it.

You're right--Some nutrients (like Vit. D and calcium) depend on one another. Well, calcium depends on Vit. D--You could have all the calcium you need floatin' around in your blood, but if you don't have enough Vitamin D to transport/absorb that calcium, it's useless. Other nutrients are like that too, and they need a buddy (as my dietetics professor would put it. )

I've always heard that micronutrients from whole food sources have the best bioavailability. I think the method in which the food is prepared and other foods it is eaten with effect this. My practice is to eat a wide array of foods prepared in different styles in an effort to catch everything. I used to take loads of supplements and eat decently but feel much healthier getting my nutrients from plants.

It also depends on where the food was grown--If, say, spinach, is grown in soil without high iron or calcium levels, guess what the plant isn't going to have very much of?

 

[Mehm]

It also depends on where the food was grown--If, say, spinach, is grown in soil without high iron or calcium levels, guess what the plant isn't going to have very much of?

Absolutely. This gets back to the importance of organic and "beyond organic" agriculture. Healthy soil, healthy plants, healthy people. Its all about compost and linking the outputs (manure) back to the inputs (fertilizer).