What is the Difference Between Calcium and Calcium Citrate?
When it comes to maintaining strong bones and overall health, calcium is a key mineral that everyone should be aware of. However, with various calcium supplements available on the market, such as calcium and calcium citrate, it’s essential to understand the differences between them. In this article, we will explore what calcium is, what calcium citrate is, and how they differ from one another.
Understanding Calcium
Calcium is a vital mineral that plays a crucial role in many bodily functions. It is best known for its importance in building and maintaining strong bones and teeth. In addition to bone health, calcium is involved in muscle function, nerve transmission, blood clotting, and hormonal secretion.
The recommended dietary allowance (RDA) for calcium varies by age and gender, but most adults require around 1,000 to 1,200 mg per day. Calcium can be obtained through various dietary sources, including dairy products, leafy greens, nuts, seeds, and fish.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid and is one of the most common forms of calcium supplements available. It is often used by individuals who may have difficulty absorbing other forms of calcium, such as calcium carbonate.
One of the key advantages of calcium citrate is that it can be taken with or without food, making it a convenient option for many. It is also more easily absorbed by the body, which can be particularly beneficial for older adults or those with digestive issues.
Key Differences Between Calcium and Calcium Citrate
1. Composition
– Calcium: Refers to the elemental mineral itself, which can be found in various forms, such as calcium carbonate, calcium citrate, calcium gluconate, and more.
– Calcium Citrate: Specifically refers to the citrate salt form of calcium, which is combined with citric acid. It contains roughly 21% elemental calcium, meaning that 1000 mg of calcium citrate provides about 210 mg of elemental calcium.
2. Absorption
– Calcium: Different forms of calcium have varying rates of absorption. For instance, calcium carbonate requires stomach acid for absorption and is best taken with food.
– Calcium Citrate: This form is more soluble and can be absorbed more easily, even on an empty stomach. This makes it a preferred option for those with low stomach acid or digestive issues.
3. Side Effects
– Calcium: Some people may experience gastrointestinal discomfort, such as bloating or constipation, especially with calcium carbonate.
– Calcium Citrate: Generally associated with fewer digestive side effects, making it a better option for those who are sensitive to calcium supplements.
4. Cost
– Calcium: Various forms of calcium can vary in price, but calcium carbonate is typically the most cost-effective option.
– Calcium Citrate: Often more expensive than calcium carbonate due to its higher absorption rate and ease of use.
Which One Should You Choose?
Choosing between calcium and calcium citrate largely depends on your individual needs and preferences. If you have a healthy digestive system and prefer a cost-effective option, calcium carbonate may be suitable for you. However, if you have digestive concerns, are older, or want a supplement that can be taken anytime, calcium citrate may be the better choice.
Before starting any supplement, it’s always advisable to consult with a healthcare professional to determine the best option for your specific health needs.
Conclusion
In summary, both calcium and calcium citrate are important for bone health, but they differ in composition, absorption, side effects, and cost. Understanding these differences can help you make an informed decision when selecting a calcium supplement. Whether you choose calcium or calcium citrate, ensuring you get enough calcium through diet or supplements is essential for maintaining your overall health and well-being.