Vitamin Absorption Percentages from Food and Supplements
GO HERE FOR ARTICLE that includes this chart.
Chart compliments of Michael Mooney, SuperNutrition Some times the food is higher, and sometimes supplements, and for some vitamins they are equal. What is with all those who say only 5-10% for supplements??? Calcium Carbonate at 39% versus calcium in spinach at 5.1%, milk 32.1%, sardine bones 23%, and kale at 40.9%.
USP-GradeNutrient |
% Absorption |
Food |
% Absorption |
Food |
% Absorption |
Food |
% Absorption |
Food |
% Absorption |
|
1 |
Calcium Carbonate Calcium Citrate |
39% 1 39% 2 |
Spinach |
5.1% 3 |
Milk |
32.1% 1 |
Sardine Bones |
23% 4 |
Kale |
40.9% 5 |
2 |
Calcium Carbonate |
Equal 6, 7 |
Yogurt |
Equal |
Milk |
Equal |
|
|
|
|
3 |
Folic Acid |
90% 8,9,10,11,12 |
Lettuce |
25% |
Orange Juice |
31% |
Egg |
59% |
Banana |
82% |
4 |
Folic Acid |
90% 8,9,10,11,12 |
Yeast |
30% |
|
|
|
|
|
|
5 |
Vitamin C (Ascorbic Acid) |
Equal 13, 14 |
Orange |
Equal |
Orange Juice |
Equal |
Cooked Broccoli |
Equal |
Raw Broccoli |
20% less |
6 |
Vitamin B6 (Pyridoxine) |
65% 15 |
Orange Juice |
30% |
|
|
|
|
|
|
7 |
Beta Carotene |
93% 16 |
Spirulina |
82.9% to 88.8% |
|
|
|
|
|
|
8 |
Zinc |
66% 17 |
WholewheatBread |
17% 18 |
Soybeans |
20% 19 |
|
|
|
|
9 |
Vitamin K (Phylloquinone) |
27.55 (AUC) 43 |
Fresh Spinach |
4.79 (AUC) |
|
|
|
|
|
|
10 |
Vitamin B12 (Cyanocobalamin) |
Equal 44, 45, 46 |
Liver |
Equal |
|
|
|
|
|
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