The Benefits of Calcium Citrate Malate: Understanding Elemental Calcium
Calcium is essential for maintaining strong bones and overall health. Among the various forms of calcium supplements available, calcium citrate malate (CCM) stands out for its unique benefits. In this article, we will explore what calcium citrate malate is, its advantages, and how it compares to other calcium sources, particularly focusing on its elemental calcium content.
What is Calcium Citrate Malate?
Calcium citrate malate is a compound formed from calcium, citric acid, and malic acid. It is a highly bioavailable form of calcium, which means that the body can easily absorb and utilize it. This makes it an excellent choice for individuals looking to increase their calcium intake, especially those with dietary restrictions or absorption issues.
The Importance of Elemental Calcium
When discussing calcium supplements, it’s crucial to understand the concept of elemental calcium. Elemental calcium refers to the actual amount of calcium that is available for absorption in the body. Not all calcium supplements provide the same amount of elemental calcium. For instance, calcium carbonate contains a higher percentage of elemental calcium compared to other forms, but it may be less easily absorbed, especially in those with low stomach acid.
Calcium citrate malate contains about 21% elemental calcium, providing a balanced option for those seeking to meet their daily calcium needs. This percentage signifies that for every 1000 mg of calcium citrate malate, approximately 210 mg is elemental calcium.
Benefits of Calcium Citrate Malate
1. Enhanced Absorption: One of the primary advantages of calcium citrate malate is its superior absorption compared to other forms of calcium. The combination of citrate and malate enhances the solubility of the calcium, making it easier for the body to absorb it, even when taken on an empty stomach.
2. Gentle on the Stomach: Unlike calcium carbonate, which can cause gastrointestinal discomfort, calcium citrate malate is gentle and less likely to lead to constipation or bloating. This makes it a suitable option for individuals with sensitive digestive systems.
3. Supports Bone Health: Adequate calcium intake is crucial for bone health. Calcium citrate malate helps to maintain bone density and strength, reducing the risk of fractures and osteoporosis, especially in older adults.
4. Versatile Use: Calcium citrate malate can be found in various forms, including tablets, capsules, and powders. This versatility allows individuals to choose the form that best fits their lifestyle and preferences.
How to Incorporate Calcium Citrate Malate into Your Diet
To reap the benefits of calcium citrate malate, consider the following tips:
– Consult a Healthcare Professional: Before starting any supplement regimen, consult with a healthcare provider to determine the right dosage and to ensure it aligns with your health needs.
– Pair with Vitamin D: For optimal calcium absorption, consider taking calcium citrate malate alongside vitamin D. This vitamin helps enhance calcium uptake in the body.
– Monitor Your Total Calcium Intake: Keep track of your total calcium intake from both food and supplements to ensure you meet the recommended dietary allowance (RDA) without exceeding it.
Conclusion
Calcium citrate malate is a highly bioavailable source of elemental calcium that offers numerous benefits for bone health and overall well-being. Its superior absorption, gentle nature, and versatility make it an excellent choice for those looking to enhance their calcium intake. By understanding the importance of elemental calcium and how to incorporate calcium citrate malate into your routine, you can take proactive steps toward maintaining strong bones and a healthy lifestyle.