Calcium Lactate vs Calcium Citrate: Which One is Better for You?
When it comes to calcium supplements, two of the most popular forms are calcium lactate and calcium citrate. Both of these compounds provide a source of calcium, an essential mineral for maintaining healthy bones, teeth, and overall bodily functions. However, they have different properties, benefits, and absorption rates. In this article, we will explore the differences between calcium lactate and calcium citrate to help you determine which one is better suited for your needs.
What is Calcium Lactate?
Calcium lactate is a compound formed from lactic acid and calcium. It is a white crystalline salt that is often used as a food additive, preservative, and nutritional supplement. Calcium lactate is known for its ability to deliver calcium without contributing to acidity, making it gentler on the stomach compared to some other calcium supplements.
Benefits of Calcium Lactate
1. Gentle on the Stomach: Calcium lactate is less likely to cause gastrointestinal discomfort than other forms of calcium, making it ideal for individuals with sensitive digestive systems.
2. Effective Calcium Source: It provides a good source of elemental calcium, which is vital for bone health and may help prevent osteoporosis.
3. Versatile Use: In addition to supplements, calcium lactate can be used in food products and beverages, enhancing their nutritional value.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid. It is one of the most bioavailable forms of calcium, meaning it is easily absorbed by the body. This form of calcium is often recommended for individuals who have low stomach acid or those who take antacids, which can hinder calcium absorption.
Benefits of Calcium Citrate
1. High Bioavailability: Calcium citrate is known for its superior absorption compared to other forms of calcium. This makes it an excellent choice for those who may have absorption issues.
2. No Need for Food: Unlike calcium carbonate, calcium citrate can be taken with or without food, providing flexibility in supplementation.
3. Supports Bone Health: Like calcium lactate, calcium citrate contributes to overall bone health and may help in the prevention of bone-related diseases.
Calcium Lactate vs. Calcium Citrate: Key Differences
Absorption Rate
One of the most significant differences between calcium lactate and calcium citrate is their absorption rate. Calcium citrate is more readily absorbed by the body, especially in individuals with low stomach acid. Calcium lactate, while effective, may not be absorbed as efficiently.
Tolerance
Calcium lactate is often better tolerated by those with sensitive stomachs, as it is less likely to cause gastrointestinal issues. Calcium citrate, while generally well-tolerated, may still cause some discomfort in sensitive individuals, especially if taken in large doses.
Dosage
The dosage of calcium supplements can vary based on the form used. Calcium citrate typically contains about 20% elemental calcium, while calcium lactate contains around 13% elemental calcium. As a result, you may need to take a larger volume of calcium lactate to achieve the same calcium intake as calcium citrate.
Conclusion
Choosing between calcium lactate and calcium citrate ultimately depends on your individual needs and health conditions. If you have a sensitive stomach or prefer a supplement that can be taken with food, calcium lactate may be the better choice. On the other hand, if you’re looking for a highly bioavailable form of calcium that can be taken at any time, calcium citrate is likely the superior option.
Before starting any supplement regimen, it’s always advisable to consult with a healthcare professional to determine the best choice for your health needs. By understanding the differences between calcium lactate and calcium citrate, you can make an informed decision that supports your bone health and overall well-being.