Calcium Lactate vs Calcium Citrate: Which is the Better Calcium Supplement?
When it comes to ensuring adequate calcium intake, two popular options often come to mind: calcium lactate and calcium citrate. Both are used as dietary supplements to improve bone health, support muscle function, and prevent osteoporosis. However, they differ in their composition, absorption rates, and overall effectiveness. In this article, we will compare calcium lactate vs calcium citrate to help you make an informed decision about which supplement is best for you.
What is Calcium Lactate?
Calcium lactate is a calcium salt of lactic acid. It is often used as a food additive and is considered a safe and effective source of calcium. Calcium lactate is known for being gentle on the stomach, making it a suitable option for individuals who may experience gastrointestinal discomfort with other forms of calcium.
Benefits of Calcium Lactate
1. Gentle on the Stomach: Calcium lactate is less likely to cause constipation or digestive issues compared to other forms of calcium, such as calcium carbonate.
2. Easy to Absorb: While its absorption rate is not as high as calcium citrate, calcium lactate is still efficiently absorbed by the body when taken with food.
3. Versatile Uses: Calcium lactate can be used in various applications, including food fortification and as a dietary supplement.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid and is one of the most bioavailable forms of calcium. This means that it is easily absorbed by the body, even in individuals with lower stomach acid levels, such as older adults.
Benefits of Calcium Citrate
1. High Bioavailability: Calcium citrate is highly soluble and easily absorbed, making it an excellent choice for those who struggle with calcium absorption.
2. No Need for Food: Unlike calcium lactate, calcium citrate can be taken on an empty stomach, providing flexibility in dosing.
3. Less Gastrointestinal Discomfort: Calcium citrate is less likely to cause constipation, making it a preferred option for those with sensitive stomachs.
Calcium Lactate vs Calcium Citrate: Key Differences
| Feature | Calcium Lactate | Calcium Citrate |
|———————–|—————————————–|—————————————–|
| Source | Calcium salt of lactic acid | Calcium salt of citric acid |
| Absorption Rate | Moderate absorption | High absorption |
| Best Taken | With food | With or without food |
| Gastrointestinal Tolerance | Gentle on the stomach | Generally well-tolerated |
| Typical Uses | Food fortification, dietary supplement | Dietary supplement |
Which One Should You Choose?
The choice between calcium lactate and calcium citrate depends on your individual needs and preferences:
– Choose Calcium Lactate if you have a sensitive stomach and prefer a supplement that is gentle and can be taken with meals.
– Choose Calcium Citrate if you are looking for a highly absorbable form of calcium that can be taken without food and is suitable for individuals with low stomach acid.
Conclusion
Both calcium lactate and calcium citrate have their unique benefits and drawbacks. Understanding the differences between these two forms of calcium can help you choose the supplement that best meets your health needs. Always consult with a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your specific health conditions and dietary requirements.
By carefully considering the differences between calcium lactate vs calcium citrate, you can make a more informed decision that supports your bone health and overall wellness.