Calcium Lactate vs Calcium Citrate: A Comprehensive Comparison
When it comes to maintaining healthy bones and overall well-being, calcium is a vital mineral that our bodies need. However, not all calcium supplements are created equal. Two popular forms of calcium supplements are calcium lactate and calcium citrate. In this article, we will explore the differences between calcium lactate and calcium citrate, their benefits, and which one might be the best choice for you.
What is Calcium Lactate?
Calcium lactate is a calcium salt of lactic acid, typically produced by fermenting carbohydrates. It is often used in foods as a preservative and flavoring agent, but it is also available as a dietary supplement. Calcium lactate is known for its high bioavailability, meaning that it is easily absorbed by the body. This makes it an excellent option for individuals who may have difficulty absorbing other forms of calcium.
Benefits of Calcium Lactate
1. Gentle on the Stomach: Calcium lactate is generally well tolerated and less likely to cause gastrointestinal discomfort compared to other calcium supplements.
2. Versatile Use: It can be used in various food products and is often added to sports drinks and supplements for athletes.
3. Good Absorption: The body efficiently utilizes calcium lactate, making it a great option for those looking to increase their calcium intake.
What is Calcium Citrate?
Calcium citrate is a calcium salt derived from citric acid. It is one of the most commonly used forms of calcium supplements due to its excellent solubility and absorption rate. Calcium citrate is often recommended for individuals who are older or have low stomach acid levels, as it does not require as much stomach acid for absorption.
Benefits of Calcium Citrate
1. Highly Bioavailable: Calcium citrate is known for its high absorption rates, making it an effective choice for increasing calcium levels in the body.
2. No Need for Food: Unlike other forms of calcium, calcium citrate can be taken on an empty stomach, offering flexibility in supplementation.
3. Less Risk of Kidney Stones: Some studies suggest that calcium citrate may be less likely to cause kidney stones compared to other forms of calcium.
Calcium Lactate vs Calcium Citrate: Key Differences
| Feature | Calcium Lactate | Calcium Citrate |
|————————–|———————————-|———————————-|
| Source | Calcium salt of lactic acid | Calcium salt of citric acid |
| Absorption | Good, but less than calcium citrate | Excellent, especially on an empty stomach |
| Stomach Sensitivity | Gentle, less likely to cause discomfort | Generally well tolerated |
| Recommended For | General use, food additive | Older adults, those with low stomach acid |
| Risk of Kidney Stones | Lower risk | Lower risk |
Which One Should You Choose?
The choice between calcium lactate and calcium citrate largely depends on your individual health needs and preferences. If you are looking for a supplement that is gentle on the stomach and can be used in food products, calcium lactate may be the best option for you. On the other hand, if you need a highly absorbable form of calcium that can be taken without food, calcium citrate is likely the better choice.
Consult with a Healthcare Professional
Before starting any new supplement regimen, it’s important to consult with a healthcare professional. They can help you determine the right type of calcium supplement based on your health status, dietary needs, and any medications you may be taking.
Conclusion
Both calcium lactate and calcium citrate offer unique benefits and can support your calcium needs effectively. Understanding the differences between these two supplements can help you make an informed decision that best suits your lifestyle and health goals. Whether you choose calcium lactate or calcium citrate, ensuring adequate calcium intake is essential for maintaining strong bones and overall health.