Elemental Calcium vs Calcium Citrate Malate: What You Need to Know
When it comes to choosing a calcium supplement, understanding the differences between various forms is crucial. Two popular options are elemental calcium and calcium citrate malate. In this article, we will explore these two forms of calcium, their benefits, and how to choose the right one for your needs.
What is Elemental Calcium?
Elemental calcium refers to the actual amount of calcium that is present in a supplement. It is the pure form of calcium that your body needs for various functions, including bone health, muscle function, and nerve transmission. Different calcium supplements contain varying amounts of elemental calcium, which is why it’s essential to check the label.
Common sources of elemental calcium include:
– Calcium carbonate
– Calcium citrate
– Calcium lactate
– Calcium gluconate
Each of these sources contains a different percentage of elemental calcium. For example, calcium carbonate contains about 40% elemental calcium, while calcium citrate contains approximately 21%.
What is Calcium Citrate Malate?
Calcium citrate malate is a form of calcium that combines calcium citrate with malic acid. This combination not only enhances the absorption of calcium in the body but also provides additional benefits. Calcium citrate malate is known for its higher bioavailability compared to other forms of calcium, making it an excellent choice for those who may have difficulty absorbing calcium effectively.
Benefits of Calcium Citrate Malate:
1. Enhanced Absorption: Calcium citrate malate is more easily absorbed by the body, especially when taken on an empty stomach. This makes it an ideal choice for individuals with digestive issues or older adults who may have reduced stomach acid.
2. Less Gastrointestinal Discomfort: Some people experience bloating or constipation when taking certain calcium supplements, particularly calcium carbonate. Calcium citrate malate is less likely to cause these side effects, making it a gentler option for the digestive system.
3. Additional Nutrients: The malate component may provide additional health benefits, including improved energy production and support for muscle function.
Elemental Calcium vs Calcium Citrate Malate: Which is Better?
The choice between elemental calcium and calcium citrate malate largely depends on your individual needs and health goals. Here are some factors to consider:
– Absorption: If you have a sensitive stomach or issues with calcium absorption, calcium citrate malate may be the better option due to its high bioavailability.
– Dosage: If you require a higher amount of elemental calcium, you may need to consider a supplement that provides a concentrated dose, such as calcium carbonate. However, be mindful of potential digestive discomfort.
– Additional Benefits: If you are looking for a supplement that offers more than just calcium, such as improved energy levels or muscle support, calcium citrate malate may be the way to go.
Conclusion
When selecting a calcium supplement, it’s essential to understand the differences between elemental calcium and calcium citrate malate. Both forms have their unique benefits, and the best choice for you will depend on your health needs, absorption capabilities, and any digestive concerns. Always consult with a healthcare professional before starting any new supplement regimen to ensure you are making the best choice for your individual health. By understanding the nuances of calcium supplements, you can support your bone health and overall well-being effectively.