Calcium Citrate vs Calcium Lactate: Which is Better for Your Health?
When it comes to calcium supplements, two popular forms often come up in discussions: calcium citrate and calcium lactate. Both are used to help individuals meet their calcium needs, but they have distinct properties and benefits. In this article, we will explore the differences between calcium citrate and calcium lactate, their health benefits, and which may be better suited for your dietary needs.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid. It is a highly bioavailable form of calcium, meaning that the body can easily absorb and utilize it. One of the key advantages of calcium citrate is that it can be taken on an empty stomach, making it convenient for those who may forget to take their supplements with food. It is often recommended for individuals who have low stomach acid, as it does not require an acidic environment for absorption.
Health Benefits of Calcium Citrate
1. Bone Health: Calcium citrate plays a crucial role in maintaining strong bones and teeth. It helps prevent osteoporosis and reduces the risk of fractures, especially in older adults.
2. Heart Health: Adequate calcium intake is essential for proper heart function. Calcium citrate supports cardiovascular health by helping regulate blood pressure and heart rhythm.
3. Ease of Digestion: Since calcium citrate is gentle on the stomach, it is less likely to cause gastrointestinal discomfort compared to some other calcium supplements.
What is Calcium Lactate?
Calcium lactate is a calcium salt of lactic acid. It is another form of calcium supplement that is well-absorbed by the body. Calcium lactate is often used in fortified foods and beverages, and it is generally considered safe for consumption.
Health Benefits of Calcium Lactate
1. Smooth Digestion: Calcium lactate is known for its high tolerability. It is less likely to cause constipation and is often recommended for individuals who experience digestive issues with other forms of calcium.
2. Muscle Function: Calcium is vital for muscle contraction, and calcium lactate can help support muscle function, making it a good option for athletes and active individuals.
3. Bone Support: Like calcium citrate, calcium lactate also contributes to bone health and helps in the prevention of bone-related diseases.
Calcium Citrate vs. Calcium Lactate: Key Differences
1. Absorption: Calcium citrate is more easily absorbed in the body compared to calcium lactate, especially when taken on an empty stomach.
2. Digestive Tolerance: Calcium lactate is often better tolerated by those with sensitive stomachs, as it is less likely to cause gastrointestinal issues.
3. Usage: Calcium citrate is often recommended for older adults or those with low stomach acid, whereas calcium lactate may be preferred for individuals looking for a supplement with fewer digestive side effects.
Which Should You Choose?
The choice between calcium citrate and calcium lactate ultimately depends on your individual health needs and preferences. If you have a sensitive stomach or experience digestive discomfort with other calcium supplements, calcium lactate may be the better option. On the other hand, if you are looking for a highly absorbable form of calcium that can be taken without food, calcium citrate may be your best bet.
Before starting any new supplement regimen, it is always advisable to consult with a healthcare professional. They can help assess your specific needs and recommend the best calcium supplement for you based on your health status and lifestyle.
Conclusion
Both calcium citrate and calcium lactate are effective sources of calcium that can help support your overall health. By understanding the differences between these two forms of calcium, you can make an informed decision about which supplement is right for you. Remember to consider your digestive tolerance, absorption needs, and any specific health concerns when choosing a calcium supplement. With the right choice, you can ensure that your body gets the calcium it needs for optimal health.