Understanding Calcium Citrate Malate and Its Equivalent to Elemental Calcium
Calcium is an essential mineral that plays a vital role in maintaining strong bones and overall health. Among the various forms of calcium supplements available, calcium citrate malate (CCM) has gained popularity due to its unique properties and bioavailability. In this article, we will explore what calcium citrate malate is, how it compares to elemental calcium, and why it may be a beneficial addition to your daily supplement routine.
What is Calcium Citrate Malate?
Calcium citrate malate is a compound formed from calcium, citric acid, and malic acid. It is a highly absorbable form of calcium that is often used in dietary supplements. This compound is known for its superior bioavailability compared to other forms of calcium, such as calcium carbonate or calcium oxide. This means that your body can absorb and utilize calcium citrate malate more effectively, making it a preferred choice for individuals looking to increase their calcium intake.
Elemental Calcium: What You Need to Know
Elemental calcium refers to the actual amount of calcium present in a supplement, which is what your body can use. Different calcium compounds contain varying amounts of elemental calcium. For instance, while calcium carbonate contains approximately 40% elemental calcium, calcium citrate malate contains about 21% elemental calcium. Understanding the difference between the total compound and the elemental calcium is crucial when choosing a supplement.
Calcium Citrate Malate vs. Elemental Calcium
When considering calcium citrate malate as a supplement, it’s essential to understand its equivalence to elemental calcium. Here’s a quick breakdown:
1. Bioavailability: Calcium citrate malate is more easily absorbed by the body, especially in individuals with lower stomach acid levels. This makes it an excellent choice for older adults and those with digestive issues.
2. Dosage: Due to the 21% elemental calcium content in calcium citrate malate, you may need to take a higher dose of CCM to meet your daily calcium requirements. For example, to achieve 300 mg of elemental calcium, you would typically need to consume approximately 1,500 mg of calcium citrate malate.
3. Benefits: The combination of calcium with citric and malic acid not only enhances absorption but may also provide additional health benefits, such as improved energy production and muscle function.
How Much Calcium Do You Need?
The recommended dietary allowance (RDA) for calcium varies by age and gender. Generally, adults require 1,000 mg per day, while women over 50 and men over 70 need 1,200 mg. If you are considering calcium citrate malate as a supplement, it’s essential to consult with a healthcare provider to determine the appropriate dosage based on your individual needs.
Conclusion
Calcium citrate malate is a highly bioavailable form of calcium that can effectively contribute to your daily calcium intake. Understanding its equivalence to elemental calcium is crucial for making informed choices about supplementation. If you are looking to enhance your bone health or meet your calcium requirements, calcium citrate malate may be an excellent option to consider. Always consult with a healthcare professional before starting any new supplement to ensure it aligns with your health needs and goals.
By incorporating calcium citrate malate into your routine, you can support your overall health and well-being while ensuring you meet your calcium needs efficiently.