Calcium Citrate vs Calcium Carbonate: Which One Should You Choose?
When it comes to calcium supplements, two popular forms often come up in discussions: calcium citrate and calcium carbonate. Both are effective sources of calcium, but they have different properties, benefits, and potential downsides. Understanding these differences can help you make an informed decision about which supplement is best for your needs.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid. It is often recommended for those who have low stomach acid or gastrointestinal issues, as it can be absorbed more easily than calcium carbonate. This makes it a suitable option for older adults or individuals with certain health conditions that affect digestion.
Benefits of Calcium Citrate:
1. Better Absorption: Calcium citrate does not require as much stomach acid for absorption, making it easier for the body to utilize.
2. Fewer Gastrointestinal Issues: It is less likely to cause constipation or bloating, which can be a common side effect with other calcium supplements.
3. Can Be Taken Anytime: Unlike calcium carbonate, which is best taken with food, calcium citrate can be taken on an empty stomach.
What is Calcium Carbonate?
Calcium carbonate is one of the most widely used forms of calcium supplement. It is a naturally occurring mineral that requires stomach acid for absorption, making it essential to take it with food.
Benefits of Calcium Carbonate:
1. Higher Calcium Content: Calcium carbonate contains a higher percentage of elemental calcium compared to calcium citrate, meaning you can get more calcium in a smaller dose.
2. Cost-Effective: Generally, calcium carbonate supplements are less expensive than calcium citrate, making them a more budget-friendly option.
3. Widely Available: Calcium carbonate supplements are readily available in pharmacies and health stores.
Key Differences Between Calcium Citrate and Calcium Carbonate
Absorption:
– Calcium Citrate: Better absorbed on an empty stomach and does not require stomach acid.
– Calcium Carbonate: Requires food for optimal absorption due to the need for stomach acid.
Elemental Calcium Content:
– Calcium Citrate: Contains about 21% elemental calcium.
– Calcium Carbonate: Contains about 40% elemental calcium, making it a denser source.
Side Effects:
– Calcium Citrate: Generally well-tolerated with fewer gastrointestinal issues.
– Calcium Carbonate: Can cause bloating, gas, and constipation in some individuals.
Cost:
– Calcium Citrate: Typically more expensive.
– Calcium Carbonate: More affordable and widely available.
Who Should Take Calcium Citrate?
Calcium citrate is an excellent option for older adults, individuals with digestive disorders, or those who take medications that reduce stomach acid. If you experience gastrointestinal discomfort with other calcium supplements, calcium citrate may be a better choice for you.
Who Should Take Calcium Carbonate?
Calcium carbonate is suitable for individuals who have normal stomach acid levels and are looking for a more cost-effective way to meet their calcium needs. If you eat regular meals and do not experience any digestive issues, this form of calcium may work well for you.
Conclusion
Choosing between calcium citrate and calcium carbonate ultimately depends on your individual health needs, dietary habits, and budget. If you have specific considerations such as age, digestive health, or cost preferences, discussing these factors with a healthcare provider can help you make the best choice for your calcium supplementation. Remember, maintaining adequate calcium levels is crucial for bone health, so finding the right supplement is an important step towards achieving optimal health.