Calcium Lactate vs Calcium Citrate: Which is the Better Calcium Supplement?
When it comes to boosting your calcium intake, choosing the right supplement can be a daunting task. Two popular forms of calcium supplements are calcium lactate and calcium citrate. Both have their unique benefits and uses, but which one is better for you? In this article, we will explore the differences between calcium lactate and calcium citrate to help you make an informed decision.
What is Calcium Lactate?
Calcium lactate is a compound made from lactic acid and calcium. It is often used as a food additive and is recognized for its ability to provide a bioavailable source of calcium. Calcium lactate is known for being gentle on the stomach and is less likely to cause gastrointestinal discomfort compared to other calcium supplements. It contains about 13% elemental calcium, which means that a higher dose may be necessary to meet daily calcium requirements.
Benefits of Calcium Lactate
1. Gentle on the Digestive System: Calcium lactate is often recommended for individuals who experience digestive issues with other calcium forms.
2. Lower Risk of Constipation: Unlike some calcium supplements that can cause constipation, calcium lactate typically does not have this side effect.
3. Food Source: It can be easily added to foods, making it a convenient option for those looking to increase their calcium intake through diet.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid and is one of the most widely used forms of calcium supplements. It contains about 21% elemental calcium, making it a more concentrated source of calcium compared to calcium lactate. Calcium citrate is known for its high bioavailability, which means that the body can absorb it efficiently.
Benefits of Calcium Citrate
1. High Absorption Rate: Calcium citrate is well absorbed in the body, even without food, making it an excellent choice for individuals with digestive issues or those who take medications that affect stomach acidity.
2. Less Dose Required: Due to its higher elemental calcium content, smaller doses of calcium citrate can achieve the same calcium intake as larger doses of other forms.
3. Versatile Use: It can be taken at any time of the day, with or without food, making it a flexible option for busy lifestyles.
Comparing Calcium Lactate and Calcium Citrate
| Feature | Calcium Lactate | Calcium Citrate |
|—————————–|————————————-|———————————|
| Elemental Calcium Content | 13% | 21% |
| Absorption | Good, but less than citrate | High absorption |
| Digestive Tolerance | Gentle, low risk of constipation | Well tolerated, can be taken without food |
| Dosage | Higher doses may be needed | Lower doses for adequate intake |
| Use in Food | Commonly used as a food additive | Primarily a supplement |
Which One Should You Choose?
The choice between calcium lactate and calcium citrate ultimately depends on your individual needs and preferences. If you have a sensitive stomach or prefer a supplement that can be easily integrated into your food, calcium lactate might be the right choice for you. On the other hand, if you’re looking for a highly absorbable supplement that requires a lower dose, calcium citrate is likely the better option.
It’s essential to consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or are taking other medications. They can help determine the best form of calcium for your specific needs.
Conclusion
Both calcium lactate and calcium citrate offer unique benefits as calcium supplements. Understanding the differences between them can help you make an informed choice that supports your health goals. Whether you opt for calcium lactate’s gentle nature or calcium citrate’s high absorption rate, ensuring adequate calcium intake is crucial for maintaining strong bones and overall health. Remember to consider your dietary habits and consult with a healthcare professional to find the best supplement for you.