DaveFoster
Member
There's a great deal of information on this site that concerns minerals, but a wide variety of different dosages for each substance. Haidut provides a lot of helpful studies that translates to calculable dosages, but there' still a lot of ambiguity.
Dosages for the following:
- Calcium (35 mg/kg raises testosterone) [calcium carbonate]
- Magnesium (10 mg/kg raises testosterone) [magnesium carbonate]
- Zinc (30 - 50 mg per day seems safe and lowers prolactin) [zinc glycinate but not gluconate]
- Copper (3 - 5 mg per day seems safe and restores cytochrome C oxidase activity) [copper gluconate does not seem to be well absorbed]
I still need to research selenium, as there are ill effects associated with its supplementation.
1) Is magnesium carbonate equivalent to magnesium bicarbonate as a high quality source of magnesium?
2) Is zinc and copper supplementation of 50 and 5 mg per day, respectively, sustainable?
3) Are zinc and copper gluconate the most bioavailable forms of these minerals?
Any input will be greatly appreciated.
Dosages for the following:
- Calcium (35 mg/kg raises testosterone) [calcium carbonate]
- Magnesium (10 mg/kg raises testosterone) [magnesium carbonate]
- Zinc (30 - 50 mg per day seems safe and lowers prolactin) [zinc glycinate but not gluconate]
Another point for zinc glycinate.Comparison of Four Commercially Available Zinc Supplements for Performance in a Zinc Tolerance Test
Robert A DiSilvestro and Melinda Swan
Human Nutrition, The Ohio State University, Columbus, OH
ABSTRACT
Various zinc complexes have been used for supplements and food fortifications, but direct comparisons of bioavailability in humans are few. In the present study, in 12 young adult women, four zinc complexes (oxide, picolinate, gluconate, and glycinate) were compared for acute uptake using a zinc tolerance test (plasma zinc changes hourly for 4 h after a single zinc dosing), and two related measures (erythrocyte zinc and activity of the zinc enzyme 5'-nucleotidase over the same 4 h period). Plasma zinc rankings based on area under the curve, as well as by rank results per person, were: glycinate > gluconate > picolinate=oxide. Erythrocyte zinc rankings based on area under the curve, as well as by rank results per person, were: glycinate > picolinate >oxide > gluconate. None of the supplement significantly increased 5'-nucleotidase activities at any of the time points. In summary, zinc glycinate showed the best acute uptake of the four complexes tested. Disclosure Note: R DiSilvestro has a consultant retainer agreement with Albion Laboratories, who supplied zinc glycinate, but this was not true when the study was done, nor did Albion fund this study.
- Copper (3 - 5 mg per day seems safe and restores cytochrome C oxidase activity) [copper gluconate does not seem to be well absorbed]
I still need to research selenium, as there are ill effects associated with its supplementation.
1) Is magnesium carbonate equivalent to magnesium bicarbonate as a high quality source of magnesium?
2) Is zinc and copper supplementation of 50 and 5 mg per day, respectively, sustainable?
3) Are zinc and copper gluconate the most bioavailable forms of these minerals?
Any input will be greatly appreciated.