SuppVersity - Nutrition and Exercise Science for Everyone

Image 1: Tabbing or cabbing, or just washing it down with some water - what is the best way to take your beta alanine? If you have been following the supplement scene for quite some time now, you will probably remember headlines such as " Beta Alanine, the next creatine! "... well, the hype which was deliberately fueled by the supp-companies, who realized that the price umbrella on creatine was shriveling, has abated and yet, beta alanine and, of course, creatine are both still there . Compared to the number of studies on creatine monohodrate, which were and still are published on almost a monthly basis, the science on beta alanine and most importantly its mechanism of action is however pretty skinny. I am thus happy to share with you a few interesting findings from two recently published studies - one today, the other tomorrow ;-) The more it tingles the less it works... !? Despite the fact that I personally like the awkward feeling you get when you take tons of be...

The Internet is full of bro-scientific advice on which form of supplemental minerals is the best for you. The form, i.e. tablet or capsule, of the supplement is yet hardly ever discussed. Researchers from Bonn (Germany) ( Siener. 2010 ) have now found that magnesium from effervescent tablets is better absorbed than from capsules: With standardized conditions, urinary magnesium excretion increased by 40% after ingestion of the effervescent tablets, and by only 20% after intake of the capsules. The results indicate better bioavailability of magnesium from the effervescent tablets than from the capsules. This may be attributed to the fact that the tablets have to be dissolved in water before ingestion so that magnesium becomes ionized, which is an important precondition for absorption. Bottom line, when you purchase your next magnesium supplement consider its form as well as its content; and prefer tablets over caps.