Calcium Citrate Malate vs Calcium Citrate: A Comprehensive Comparison
When it comes to choosing a calcium supplement, many people find themselves wondering which form to take. Two popular options are calcium citrate malate and calcium citrate. Both forms offer unique benefits, but understanding their differences can help you make an informed decision. In this article, we will delve into the characteristics, benefits, and potential drawbacks of calcium citrate malate and calcium citrate.
What is Calcium Citrate Malate?
Calcium citrate malate is a compound formed by combining calcium with citric acid and malic acid. This formulation enhances the absorption of calcium in the body, making it an excellent choice for those who may have difficulty absorbing calcium from other sources. Calcium citrate malate is often found in fortified foods and dietary supplements, and it is known for its high bioavailability.
Benefits of Calcium Citrate Malate
1. Enhanced Absorption: One of the primary advantages of calcium citrate malate is its superior absorption rate. Studies have shown that the body can more readily absorb calcium from this compound compared to other forms.
2. Stomach-Friendly: Calcium citrate malate is less likely to cause gastrointestinal discomfort than other forms of calcium, making it suitable for individuals with sensitive stomachs.
3. Bone Health: As with all calcium supplements, calcium citrate malate supports bone health by providing essential calcium needed for bone density and strength.
What is Calcium Citrate?
Calcium citrate is another popular form of calcium supplement. It is made by combining calcium with citric acid and is known for its relatively high absorption rate. Like calcium citrate malate, it is a non-chewable form of calcium that can be taken with or without food.
Benefits of Calcium Citrate
1. Good Absorption: Calcium citrate is well-absorbed by the body, especially when taken on an empty stomach, making it a preferred choice for some individuals.
2. Less Risk of Kidney Stones: Compared to calcium carbonate, calcium citrate may pose a lower risk of developing kidney stones, making it a safer option for individuals prone to this condition.
3. Versatile Usage: Calcium citrate can be easily incorporated into various dietary supplements and is often recommended for older adults and those with specific dietary restrictions.
Calcium Citrate Malate vs Calcium Citrate: Key Differences
1. Composition: The primary difference lies in their composition. Calcium citrate malate combines both citric and malic acids, while calcium citrate is purely composed of calcium and citric acid.
2. Absorption: While both forms are considered well-absorbed, calcium citrate malate may offer slightly better absorption due to the presence of malic acid, which can enhance bioavailability.
3. Digestive Tolerance: Calcium citrate malate is generally better tolerated by individuals with sensitive stomachs, reducing the likelihood of gastrointestinal issues.
4. Cost: Calcium citrate malate may be more expensive than calcium citrate due to its complex formulation and added benefits.
Conclusion
Choosing between calcium citrate malate and calcium citrate ultimately depends on individual needs and preferences. If you are looking for a supplement with enhanced absorption and fewer digestive issues, calcium citrate malate may be the better option for you. On the other hand, if you prefer a more straightforward and potentially cost-effective choice, calcium citrate can still provide excellent benefits.
Before starting any supplement regimen, it’s essential to consult with a healthcare professional, especially if you have existing health conditions or concerns. By understanding the differences between calcium citrate malate and calcium citrate, you can make a more informed decision that supports your overall health and wellness.