Understanding Calcium Citrate Malate: Its Equivalent to Elemental Calcium
When it comes to dietary supplements, understanding the forms of calcium and their bioavailability is crucial for anyone looking to improve their bone health or overall calcium intake. One common form that often comes up is calcium citrate malate (CCM). In this article, we will explore what calcium citrate malate is, how it compares to elemental calcium, and its benefits.
What is Calcium Citrate Malate?
Calcium citrate malate is a compound formed by the combination of citric acid, malic acid, and calcium. It is often used as a dietary supplement due to its high solubility and excellent absorption in the body. Calcium citrate malate is particularly beneficial for individuals who may have difficulty absorbing other forms of calcium, such as calcium carbonate.
Elemental Calcium Explained
Elemental calcium refers to the actual amount of calcium that is available for absorption by the body, regardless of the compound it is contained in. Different calcium supplements contain varying amounts of elemental calcium. For instance, calcium carbonate contains about 40% elemental calcium, while calcium citrate contains about 21%. Understanding the percentage of elemental calcium is essential for determining how much calcium you are actually getting from a supplement.
Calcium Citrate Malate vs. Elemental Calcium
One of the essential aspects of calcium citrate malate is its equivalence to elemental calcium. Typically, calcium citrate malate supplements provide a specific amount of elemental calcium per serving. For example, a standard dose of calcium citrate malate might yield approximately 200-300 mg of elemental calcium. This means that when choosing a supplement, it’s essential to check the label for the amount of elemental calcium it provides.
Why Choose Calcium Citrate Malate?
1. Improved Absorption: One of the primary advantages of calcium citrate malate is its enhanced absorption compared to other forms of calcium. This makes it an excellent choice for older adults, individuals with digestive issues, or those who take medications that may interfere with calcium absorption.
2. Gentle on the Stomach: Calcium citrate malate is known to be less likely to cause gastrointestinal discomfort, such as bloating or constipation, which can sometimes occur with calcium carbonate.
3. Versatile Use: Because it is soluble in both acidic and neutral environments, calcium citrate malate can be taken with or without food, making it a convenient option for daily supplementation.
How to Incorporate Calcium Citrate Malate into Your Diet
If you are considering adding calcium citrate malate to your regimen, here are a few tips:
– Consult a Healthcare Provider: Before starting any new supplement, it’s always advisable to speak with a healthcare professional, especially if you have existing health conditions or are on medication.
– Read Labels Carefully: Look for supplements that specify the amount of elemental calcium provided. This will help you determine how much you need to take to meet your daily requirements.
– Combine with Vitamin D: Vitamin D is essential for calcium absorption. Consider choosing a supplement that includes vitamin D or ensure you are getting enough from your diet and sunlight exposure.
Conclusion
Calcium citrate malate offers a highly absorbable form of calcium that can be beneficial for those looking to boost their calcium intake without the gastrointestinal side effects associated with other forms. By understanding how calcium citrate malate compares to elemental calcium, you can make informed choices about your dietary supplements. Always remember to consult with healthcare professionals to tailor the best approach for your health needs.
Whether you are concerned about bone health or simply looking to ensure adequate calcium intake, calcium citrate malate is a valuable option to consider in your nutritional toolkit.