Supps & Vitamins in pill form worthless for us?

I'm reading that basically most supps and vitamins in pill or cap form are only meagerly absorbed...(Vit c in pill form is absorbed at like 20% for example, urinated out in like an hour from one article I read)...Now given that we have candida and by proxy, leaky gut, we must be absorbing even less than that...

I'm taking Magnesium at 900 grams a day(450 mag citrate pills in the morning, 450 mg ZMA Mag aspartate at nite in capsule form).. and still feel deficient...Muscle twitches, weakness, anxiety, some constipation... yeast must just chewing up the Mag pills/caps before they even get absorbed...Should I try Liquid Magnesium? Along with sublingual B-complex, instead of the (probably)worthless b-complex caps I am taking? And maybe Emergen-c instead of the C pills?

Oddly enough my Pantethine is in gelcap form, and I definitely feel worse when I'm not taking it....So i guess the gelcaps make for much better absorption...Same with fish oil Tweet