Cal-Mag Citrate Supplements

In-Depth Look: The Science of Cal-Mag Citrate Supplements

When choosing a calcium supplement, it’s important to know the amount of elemental calcium per dose. Elemental calcium is the amount of calcium that can be used by the body. This can vary enormously. For instance, carbonate and phosphate forms have the highest concentration of elemental calcium, roughly 40%, while calcium citrate is about 24.1 % elemental calcium, and calcium lactate and gluconate respectively are 13 and 9%. Based on this information alone, you would tend to choose a carbonate or a phosphate; however, there’s more to the equation – case in point: digestibility and absorption.

Though the commonly available calcium carbonate form has a high concentration of elemental calcium, it also requires an adequate amount of stomach acid to be digested, and even then, it is not as easily digested or as well-absorbed as the citrate form. In fact, calcium carbonate is not only harder to digest than calcium citrate, but it can also result in an overproduction of stomach acid, as well as can cause gas, bloating, and constipation. So, those who are sensitive to antacids or who do not produce enough stomach acid (have digestive or GI issues) should steer clear of the carbonate and opt for the citrate form.

Health Benefits of Cal-Mag Citrate Supplements

Calcium citrate, the calcium salt of citric acid, has no effect on stomach acid like other forms of calcium. And, while lower in elemental calcium than calcium carbonate, it is 27% easier to digest than the carbonate form when taken on an empty stomach and has 22% higher absorption than other forms when taken with meals. Another considerable advantage of the citrate form is that it does not cause constipation like many of the other forms of calcium supplements. This is why calcium citrate is considered the preferred choice. Cal-Mag supplements featuring calcium citrate will typically have magnesium in citrate form as well, or potentially, in a few other well-absorbed forms such as chelate, glycinate/bisglycinate, or others.

Varieties and Potency of Cal-Mag Citrate Supplements

Cal-Mag Citrate Potency

Cal-Mag citrate is widely available in a range of potencies, anywhere from 100 mg/50 mg to 1,000/500 mg of calcium to magnesium. The recommended daily intake for calcium itself is 1,000 mg daily for men and women up to age 50. This increases to 1,200 to 2,000 milligrams daily for adults 50–70, since more calcium is needed to counter the accelerated pace of bone breakdown and to maintain bone mass. The recommended daily dose for magnesium citrate is usually between 300 and 450 mg. Doses above 600 mg cause diarrhea/loose stools.

Cal-Mag Citrate Formats

Cal-Mag citrate formulas abound in a variety of formats from capsules, tablets, chewables, powders, gummies, and liquids. Calcium and magnesium citrate are also frequently included in bone health blends along with key bone & joint support nutrients such as Vitamin D3, phosphorus, manganese, zinc, potassium, copper, Vitamin B6, B12, and folic acid.

Maximizing Your Health with Cal-Mag Citrate Supplements

To maximize the absorption of calcium, you should take no more than 500 mg at a time, this is why your Cal-Mag supplement will likely be recommended in divided doses. Taking your final daily dose at bedtime will help relax the mind and body and promote restful sleep.