Calcium Lactate vs. Calcium Citrate: Which is Better for You?
When it comes to choosing the right calcium supplement, two popular options often come up: calcium lactate and calcium citrate. Both forms of calcium provide essential benefits for bone health and overall wellness, but they differ in absorption, usage, and additional benefits. This article will compare calcium lactate and calcium citrate to help you make an informed decision.
What is Calcium Lactate?
Calcium lactate is a calcium salt of lactic acid. It is commonly used in the food industry as a preservative and flavoring agent. In supplement form, calcium lactate is often recommended for individuals who need to increase their calcium intake without the digestive discomfort that can accompany other forms of calcium.
Benefits of Calcium Lactate
1. Gentle on the Stomach: Calcium lactate is less likely to cause gastrointestinal issues such as constipation or bloating, making it suitable for those with sensitive stomachs.
2. Easily Absorbed: This form of calcium is easily absorbed by the body, although the absorption rate may not be as high as that of calcium citrate.
3. Versatile Use: Calcium lactate can be found in various food products, which may make it easier to incorporate into your diet.
What is Calcium Citrate?
Calcium citrate is a compound formed from calcium and citric acid. It is one of the most bioavailable forms of calcium supplements, meaning that it is easily absorbed by the body. This makes it a popular choice for those looking to enhance their calcium intake.
Benefits of Calcium Citrate
1. High Absorption Rate: Calcium citrate is well-absorbed, regardless of whether you take it with food or on an empty stomach, which can be a significant advantage for individuals who have low stomach acid.
2. Supports Bone Health: Like other forms of calcium, calcium citrate is essential for maintaining strong bones and preventing osteoporosis.
3. May Help with Kidney Stones: Some studies suggest that calcium citrate may help prevent the formation of kidney stones, making it a beneficial option for individuals prone to this condition.
Calcium Lactate vs. Calcium Citrate: Key Differences
1. Absorption: Calcium citrate has a higher absorption rate compared to calcium lactate, especially for those with lower stomach acid levels.
2. Digestive Tolerance: Calcium lactate is generally regarded as gentler on the digestive system, making it a better option for individuals who experience discomfort with other calcium supplements.
3. Calcium Content: Calcium citrate typically contains a higher percentage of elemental calcium than calcium lactate, meaning you may need to take fewer tablets to achieve your calcium goals.
4. Usage Recommendations: Calcium citrate is often recommended for older adults and individuals with certain medical conditions that affect calcium absorption, while calcium lactate may be suitable for those who prefer a more natural approach.
Conclusion
Both calcium lactate and calcium citrate offer valuable benefits, but the best choice for you will depend on your specific health needs and digestive tolerance. If you are looking for high absorption and are not sensitive to stomach issues, calcium citrate may be the better option. Conversely, if you prefer a gentler supplement and are incorporating calcium through food, calcium lactate could be the right choice.
Before starting any new supplement, it’s essential to consult with a healthcare professional to determine the best option for your individual health needs. By understanding the differences between calcium lactate and calcium citrate, you can choose the supplement that best supports your bone health and overall well-being.