{
  "name": "Verified Supplement Data — Form × Bioavailability Crosswalk v1",
  "description": "For each ingredient, the available forms ranked by absorption/verdict, with what each form is best for, what to avoid it for, the studied dose, side-effects, and PubMed IDs. Tells you which form actually works — and is the formulation spec for a supplement line.",
  "license": "CC BY 4.0",
  "source": "verifiedsupplementdata.com",
  "rows": [
    {
      "ingredient_id": "ashwagandha",
      "ingredient": "Ashwagandha",
      "form": "Generic Powder",
      "verdict": "poor",
      "absorption": "unstandardized, variable withanolide content",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "",
      "keywords": "ashwagandha root powder|ashwagandha powder|organic ashwagandha",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/ashwagandha/"
    },
    {
      "ingredient_id": "ashwagandha",
      "ingredient": "Ashwagandha",
      "form": "Ksm 66",
      "verdict": "excellent",
      "absorption": "standardized extract, well-studied",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Generally well-tolerated. Cycle 8 weeks on / 2 weeks off.",
      "keywords": "ksm-66|ksm66|full-spectrum root extract",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/ashwagandha/"
    },
    {
      "ingredient_id": "ashwagandha",
      "ingredient": "Ashwagandha",
      "form": "Sensoril",
      "verdict": "good",
      "absorption": "standardized extract",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "More sedating than KSM-66 — better for evening/sleep use",
      "keywords": "sensoril|root and leaf extract",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/ashwagandha/"
    },
    {
      "ingredient_id": "biotin",
      "ingredient": "Biotin",
      "form": "D Biotin",
      "verdict": "adequate",
      "absorption": "high",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "",
      "keywords": "biotin|d-biotin",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/symptoms/hair-falling-out/"
    },
    {
      "ingredient_id": "calcium",
      "ingredient": "Calcium",
      "form": "Carbonate",
      "verdict": "conditional",
      "absorption": "requires stomach acid",
      "bioavailability": "moderate",
      "best_for": "cheapest, requires stomach acid",
      "avoid_for": "PPI users, bariatric patients",
      "clinical_dose": "600mg",
      "side_effects": "Constipation, gas",
      "keywords": "calcium carbonate|caltrate|tums|os-cal",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/calcium/citrate-vs-carbonate/"
    },
    {
      "ingredient_id": "calcium",
      "ingredient": "Calcium",
      "form": "Citrate",
      "verdict": "excellent",
      "absorption": "high (acid-independent)",
      "bioavailability": "high",
      "best_for": "PPI users, bariatric patients, elderly",
      "avoid_for": "",
      "clinical_dose": "600mg",
      "side_effects": "Minimal",
      "keywords": "calcium citrate|citracal",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/calcium/citrate-vs-carbonate/"
    },
    {
      "ingredient_id": "coq10",
      "ingredient": "CoQ10",
      "form": "Ubiquinol",
      "verdict": "excellent",
      "absorption": "high (72% higher than ubiquinone in one crossover, PMID 27128225)",
      "bioavailability": "high",
      "best_for": "statin users, age 40+, fatigue",
      "avoid_for": "",
      "clinical_dose": "200mg",
      "side_effects": "None significant",
      "keywords": "ubiquinol|qh-absorb|kaneka qh|reduced coq10|active coq10",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/medications/statins/"
    },
    {
      "ingredient_id": "coq10",
      "ingredient": "CoQ10",
      "form": "Ubiquinone",
      "verdict": "good",
      "absorption": "moderate (body converts to ubiquinol)",
      "bioavailability": "moderate",
      "best_for": "younger adults, budget option",
      "avoid_for": "age 40+ (conversion efficiency drops)",
      "clinical_dose": "200mg",
      "side_effects": "None significant",
      "keywords": "ubiquinone|coq10|coenzyme q10",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/medications/statins/"
    },
    {
      "ingredient_id": "creatine",
      "ingredient": "Creatine",
      "form": "Hcl",
      "verdict": "overhyped",
      "absorption": "Not proven superior to monohydrate",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "",
      "keywords": "hcl|creatine hcl|creatine hydrochloride|con-cret",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/creatine/forms-compared/"
    },
    {
      "ingredient_id": "creatine",
      "ingredient": "Creatine",
      "form": "Monohydrate",
      "verdict": "excellent",
      "absorption": ">95% bioavailability",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "",
      "keywords": "monohydrate|creapure|creatine monohydrate",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/creatine/forms-compared/"
    },
    {
      "ingredient_id": "electrolytes",
      "ingredient": "Electrolytes",
      "form": "Powder Sugar Free",
      "verdict": "excellent",
      "absorption": "good — direct mineral absorption",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "None significant",
      "keywords": "sugar free|zero sugar|no sugar|lmnt|keto electrolyte",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/electrolytes/"
    },
    {
      "ingredient_id": "electrolytes",
      "ingredient": "Electrolytes",
      "form": "Powder With Sugar",
      "verdict": "good_for_athletes",
      "absorption": "enhanced by sodium-glucose co-transport (SGLT1)",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Added calories/sugar",
      "keywords": "liquid iv|drip drop|glucose|sugar|dextrose",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/electrolytes/"
    },
    {
      "ingredient_id": "folate",
      "ingredient": "Folate / Methylfolate",
      "form": "Folic Acid",
      "verdict": "",
      "absorption": "",
      "bioavailability": "moderate",
      "best_for": "cheapest, requires MTHFR conversion",
      "avoid_for": "MTHFR homozygous (40% reduced conversion)",
      "clinical_dose": "800mcg",
      "side_effects": "",
      "keywords": "",
      "pmids": "",
      "source": "matrix.nutrient_forms",
      "source_url": ""
    },
    {
      "ingredient_id": "folate",
      "ingredient": "Folate / Methylfolate",
      "form": "L-Methylfolate (5-MTHF)",
      "verdict": "",
      "absorption": "",
      "bioavailability": "high",
      "best_for": "MTHFR variants, pregnancy, depression adjunct",
      "avoid_for": "",
      "clinical_dose": "800mcg",
      "side_effects": "",
      "keywords": "",
      "pmids": "",
      "source": "matrix.nutrient_forms",
      "source_url": ""
    },
    {
      "ingredient_id": "iron",
      "ingredient": "Iron",
      "form": "Bisglycinate",
      "verdict": "excellent",
      "absorption": "high (2-3x ferrous sulfate)",
      "bioavailability": "high",
      "best_for": "PPI users, sensitive stomachs, pregnancy",
      "avoid_for": "",
      "clinical_dose": "25mg",
      "side_effects": "37% vs 21% side effect rate (much lower than sulfate)",
      "keywords": "bisglycinate|iron glycinate|chelated iron|gentle iron|ferrochel",
      "pmids": "24219879",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/iron/ferrous-sulfate-vs-bisglycinate/"
    },
    {
      "ingredient_id": "iron",
      "ingredient": "Iron",
      "form": "Carbonyl Iron",
      "verdict": "moderate",
      "absorption": "slow, steady",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Lower peak absorption, lower toxicity risk",
      "keywords": "carbonyl iron",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": ""
    },
    {
      "ingredient_id": "iron",
      "ingredient": "Iron",
      "form": "Ferrous Gluconate",
      "verdict": "moderate",
      "absorption": "moderate",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Better tolerated than sulfate but less studied than bisglycinate",
      "keywords": "ferrous gluconate|iron gluconate",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/iron/ferrous-sulfate-vs-bisglycinate/"
    },
    {
      "ingredient_id": "iron",
      "ingredient": "Iron",
      "form": "Ferrous Sulfate",
      "verdict": "poor_tolerability",
      "absorption": "moderate",
      "bioavailability": "moderate",
      "best_for": "cheapest, widely available",
      "avoid_for": "PPI users (needs acid), GI sensitive",
      "clinical_dose": "65mg",
      "side_effects": "Constipation (25%), nausea (20-30%), 15-25% discontinuation",
      "keywords": "ferrous sulfate|iron sulfate",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/iron/ferrous-sulfate-vs-bisglycinate/"
    },
    {
      "ingredient_id": "l-theanine",
      "ingredient": "L-Theanine",
      "form": "Suntheanine",
      "verdict": "excellent",
      "absorption": "rapidly absorbed, crosses blood-brain barrier",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "None significant at recommended doses",
      "keywords": "suntheanine|l-theanine",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/stacks/anxiety-sleep/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "Citrate",
      "verdict": "good",
      "absorption": "high",
      "bioavailability": "high",
      "best_for": "constipation, general deficiency",
      "avoid_for": "diarrhea-prone individuals",
      "clinical_dose": "400mg",
      "side_effects": "Osmotic laxative effect at higher doses",
      "keywords": "citrate|magnesium citrate",
      "pmids": "34111673",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/magnesium/glycinate-vs-citrate/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "Glycinate",
      "verdict": "excellent",
      "absorption": "high",
      "bioavailability": "high",
      "best_for": "sleep, anxiety, general deficiency",
      "avoid_for": "laxative effect needed",
      "clinical_dose": "400mg",
      "side_effects": "Minimal GI effects",
      "keywords": "glycinate|bisglycinate|chelated magnesium|magnesium glycinate",
      "pmids": "34111673",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/magnesium/glycinate-vs-citrate/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "L Threonate",
      "verdict": "good_specialized",
      "absorption": "high (crosses blood-brain barrier)",
      "bioavailability": "high",
      "best_for": "brain fog, cognitive function",
      "avoid_for": "general deficiency (low elemental Mg)",
      "clinical_dose": "2000mg",
      "side_effects": "Low elemental magnesium content",
      "keywords": "threonate|l-threonate|magtein",
      "pmids": "20152124",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/magnesium/forms-compared/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "Malate",
      "verdict": "good",
      "absorption": "moderate-high",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Minimal",
      "keywords": "malate|magnesium malate",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/magnesium/forms-compared/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "Oxide",
      "verdict": "poor",
      "absorption": "~4%",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Diarrhea common. Very low absorption.",
      "keywords": "oxide|magnesium oxide|mag ox",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/magnesium/forms-compared/"
    },
    {
      "ingredient_id": "magnesium",
      "ingredient": "Magnesium",
      "form": "Taurate",
      "verdict": "theoretical",
      "absorption": "moderate",
      "bioavailability": "moderate",
      "best_for": "heart palpitations, cardiac health",
      "avoid_for": "",
      "clinical_dose": "400mg",
      "side_effects": "Minimal",
      "keywords": "taurate|magnesium taurate",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/magnesium/forms-compared/"
    },
    {
      "ingredient_id": "omega-3",
      "ingredient": "Omega-3 (EPA/DHA)",
      "form": "Ethyl Ester",
      "verdict": "poor_value",
      "absorption": "low (70% less than TG form)",
      "bioavailability": "low",
      "best_for": "budget option",
      "avoid_for": "bioavailability 70% lower than TG form",
      "clinical_dose": "2000mg EPA+DHA",
      "side_effects": "More fish burps, dissolves Styrofoam",
      "keywords": "ethyl ester|ee form|fish oil concentrate",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/omega-3/forms-compared/"
    },
    {
      "ingredient_id": "omega-3",
      "ingredient": "Omega-3 (EPA/DHA)",
      "form": "Triglyceride",
      "verdict": "excellent",
      "absorption": "high (70% better than ethyl ester)",
      "bioavailability": "high",
      "best_for": "depression, brain fog, general",
      "avoid_for": "",
      "clinical_dose": "2000mg EPA+DHA",
      "side_effects": "Fewer fish burps than EE",
      "keywords": "triglyceride form|tg form|re-esterified|rtg|natural triglyceride",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/omega-3/forms-compared/"
    },
    {
      "ingredient_id": "probiotics",
      "ingredient": "Probiotics",
      "form": "Generic Blend",
      "verdict": "unproven",
      "absorption": "unknown — strain survivability untested for most blends",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Generally mild",
      "keywords": "probiotic blend|probiotic complex|50 billion|100 billion|multi-strain",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/probiotics/"
    },
    {
      "ingredient_id": "probiotics",
      "ingredient": "Probiotics",
      "form": "Strain Specific",
      "verdict": "excellent",
      "absorption": "strain-dependent survivability",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Generally mild GI adjustment in first 1-2 weeks",
      "keywords": "lactobacillus rhamnosus gg|saccharomyces boulardii|vsl#3|bifidobacterium infantis|align|culturelle|florastor",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/probiotics/"
    },
    {
      "ingredient_id": "tongkat-ali",
      "ingredient": "Tongkat Ali",
      "form": "Raw Powder",
      "verdict": "poor",
      "absorption": "unstandardized, unknown eurycomanone content",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "",
      "keywords": "tongkat ali powder|root powder|raw powder",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/tongkat-ali/"
    },
    {
      "ingredient_id": "tongkat-ali",
      "ingredient": "Tongkat Ali",
      "form": "Standardized Extract",
      "verdict": "good",
      "absorption": "standardized extract well-studied",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "Generally well-tolerated. Insomnia at high doses. Cycle 8 weeks on / 2 weeks off.",
      "keywords": "eurycomanone|standardized|longjack extract|200:1|100:1",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/tongkat-ali/"
    },
    {
      "ingredient_id": "vitamin-b12",
      "ingredient": "Vitamin B12",
      "form": "Cyanocobalamin",
      "verdict": "adequate",
      "absorption": "moderate (requires conversion)",
      "bioavailability": "moderate",
      "best_for": "cheapest option, requires conversion",
      "avoid_for": "MTHFR variants, smokers",
      "clinical_dose": "1000mcg",
      "side_effects": "Contains trace cyanide (harmless at supplement doses)",
      "keywords": "cyanocobalamin|cyano b12",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/b12/methylcobalamin-vs-cyanocobalamin/"
    },
    {
      "ingredient_id": "vitamin-b12",
      "ingredient": "Vitamin B12",
      "form": "Hydroxocobalamin",
      "verdict": "excellent",
      "absorption": "high (longer retention)",
      "bioavailability": "",
      "best_for": "",
      "avoid_for": "",
      "clinical_dose": "",
      "side_effects": "None significant",
      "keywords": "hydroxocobalamin|hydroxy b12",
      "pmids": "",
      "source": "evidence-engine.forms",
      "source_url": "/b12/methylcobalamin-vs-cyanocobalamin/"
    },
    {
      "ingredient_id": "vitamin-b12",
      "ingredient": "Vitamin B12",
      "form": "Methylcobalamin",
      "verdict": "excellent",
      "absorption": "high",
      "bioavailability": "high",
      "best_for": "general, MTHFR variants, sublingual absorption",
      "avoid_for": "",
      "clinical_dose": "1000mcg",
      "side_effects": "None significant",
      "keywords": "methylcobalamin|methyl b12|methyl b-12",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/b12/methylcobalamin-vs-cyanocobalamin/"
    },
    {
      "ingredient_id": "vitamin-b6",
      "ingredient": "Vitamin B6",
      "form": "P5P (Pyridoxal-5-Phosphate)",
      "verdict": "",
      "absorption": "",
      "bioavailability": "high",
      "best_for": "active form, birth control users, MTHFR",
      "avoid_for": "",
      "clinical_dose": "25mg",
      "side_effects": "",
      "keywords": "",
      "pmids": "",
      "source": "matrix.nutrient_forms",
      "source_url": ""
    },
    {
      "ingredient_id": "vitamin-c",
      "ingredient": "Vitamin C",
      "form": "Ascorbic Acid",
      "verdict": "",
      "absorption": "",
      "bioavailability": "high",
      "best_for": "iron absorption synergy, general",
      "avoid_for": "",
      "clinical_dose": "1000mg",
      "side_effects": "",
      "keywords": "",
      "pmids": "",
      "source": "matrix.nutrient_forms",
      "source_url": ""
    },
    {
      "ingredient_id": "vitamin-d",
      "ingredient": "Vitamin D",
      "form": "D2",
      "verdict": "poor",
      "absorption": "low",
      "bioavailability": "low",
      "best_for": "vegan only (mushroom-derived)",
      "avoid_for": "general use (inferior to D3)",
      "clinical_dose": "2000IU",
      "side_effects": "",
      "keywords": "d2|ergocalciferol|vitamin d2",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/vitamin-d/d2-vs-d3/"
    },
    {
      "ingredient_id": "vitamin-d",
      "ingredient": "Vitamin D",
      "form": "D3",
      "verdict": "excellent",
      "absorption": "high (2-3x more effective than D2 at raising blood levels)",
      "bioavailability": "high",
      "best_for": "general deficiency, depression, immunity",
      "avoid_for": "",
      "clinical_dose": "2000IU",
      "side_effects": "",
      "keywords": "d3|cholecalciferol|vitamin d3",
      "pmids": "",
      "source": "evidence-engine.forms + matrix.nutrient_forms",
      "source_url": "/vitamin-d/d2-vs-d3/"
    },
    {
      "ingredient_id": "zinc",
      "ingredient": "Zinc",
      "form": "Zinc Picolinate",
      "verdict": "",
      "absorption": "",
      "bioavailability": "high",
      "best_for": "general deficiency, immune, hair loss",
      "avoid_for": "",
      "clinical_dose": "15mg",
      "side_effects": "",
      "keywords": "",
      "pmids": "",
      "source": "matrix.nutrient_forms",
      "source_url": ""
    }
  ]
}