Calcium Lactate vs Calcium Citrate: Which Calcium Supplement is Right for You?
Calcium is an essential mineral that plays a vital role in various bodily functions, including bone health, muscle contraction, and nerve signaling. As many people seek to boost their calcium intake through supplements, two popular options often come up: calcium lactate and calcium citrate. In this article, we will explore the differences between these two forms of calcium, their benefits, and help you determine which supplement may be the best choice for your needs.
Understanding Calcium Lactate and Calcium Citrate
What is Calcium Lactate?
Calcium lactate is a compound formed from calcium and lactic acid. It is often found in food products and is used as a food additive. Calcium lactate is known for its good bioavailability, meaning that the body can absorb it effectively. This form of calcium is often recommended for those who may be sensitive to other forms of calcium, as it tends to be gentler on the stomach.
What is Calcium Citrate?
Calcium citrate is another popular calcium supplement that combines calcium with citric acid. It is often praised for its high bioavailability and is considered one of the most easily absorbed forms of calcium. Calcium citrate can be taken on an empty stomach, which makes it a convenient option for many users. It is especially beneficial for older adults who may have decreased stomach acid, as it does not require as much acid for absorption compared to other forms of calcium.
Key Differences Between Calcium Lactate and Calcium Citrate
1. Absorption
While both calcium lactate and calcium citrate have good absorption rates, calcium citrate is often regarded as the more absorbable form. Studies suggest that calcium citrate can be absorbed effectively even in individuals with low stomach acid, making it a superior choice for older adults or those with gastrointestinal issues.
2. Dosage and Elemental Calcium Content
Calcium lactate contains about 13% elemental calcium, while calcium citrate contains roughly 21% elemental calcium. This means that you may need to take a larger dose of calcium lactate to get the same amount of elemental calcium as you would from calcium citrate. When choosing a supplement, it’s crucial to consider the dosage and how much elemental calcium you are actually receiving.
3. Side Effects
Both calcium lactate and calcium citrate are generally well-tolerated, but some individuals may experience gastrointestinal discomfort, such as bloating or constipation, with certain forms of calcium. Calcium citrate is often recommended for those who experience these side effects with other calcium supplements, as it tends to be gentler on the stomach.
4. Cost and Availability
In terms of cost, calcium lactate is typically less expensive than calcium citrate. However, calcium citrate is widely available in various forms, including tablets, capsules, and powders, making it easy to find a product that suits your preferences.
Which Calcium Supplement Should You Choose?
When deciding between calcium lactate and calcium citrate, consider the following factors:
– Absorption Needs: If you have low stomach acid or are older, calcium citrate may be the better option due to its superior absorption.
– Elemental Calcium Requirements: If you require a higher dose of elemental calcium, calcium citrate may provide more without needing to take large quantities.
– Sensitivity: If you have a sensitive stomach, you might find calcium citrate more tolerable.
– Budget: If cost is a significant factor, calcium lactate may be the more economical choice.
Conclusion
Both calcium lactate and calcium citrate offer unique benefits and can support your calcium needs effectively. Understanding the differences in absorption, elemental calcium content, side effects, and costs can help you make an informed decision. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your health goals and needs. Whether you choose calcium lactate or calcium citrate, maintaining adequate calcium intake is crucial for your overall health and well-being.