Calcium Citrate

Calcium Citrate Supplements

Calcium is an essential nutrient and the most abundant mineral in the human body. It acts as an electrolyte and is vital to the health of the muscular, circulatory, and digestive systems; is indispensable to building and maintaining bones; and supports the synthesis and function of blood cells. The recommended daily intake (RDI) of Calcium for adults is 1,000 milligrams (mg) daily, which rises to 1,200 mg per day for women over 50 and men over 70. Unfortunately, it can be challenging to obtain enough calcium through diet alone. If you have been advised to take a calcium supplement, you may be wondering, how do I choose among the dizzying array of choices available? In this article we will discuss the benefits of the form of calcium called calcium citrate.

Suppose you're in the market for a quality calcium supplement from which you can fully benefit. In that case, you’ll want to pay attention to the form of calcium it supplies since each form offers its own absorption potential. Indeed, calcium supplements come in carbonate, gluconate, lactate, chelate, and citrate, among others. While calcium carbonate is the most widespread and the cheapest available and indeed does offer the highest concentration of elemental calcium – roughly 40% by weight – it also frequently causes uncomfortable GI issues such as constipation, gas, and bloating. 

Calcium citrate is another popular form of calcium supplement. In essence, calcium citrate is the calcium salt of citric acid and does not cause gastrointestinal symptoms like most other forms of calcium, most notably, calcium gluconate. Interestingly, while calcium citrate is lower in elemental calcium than calcium carbonate, it is 27% easier to digest than carbonate and has a 22% higher absorption rate. The above explains why calcium citrate is considered by many to be the best form of calcium supplement, bar none.

Benefits of Calcium Citrate

• Helps Regulate Muscle Contractions
• Promotes Heart Health
• Strengthens Bones, Nails & Teeth
• Supports Bone Development from Infancy Through Adulthood

Who Needs Calcium Citrate?

A quality calcium supplement may be recommended to help protect bone health, prevent bone loss, and ward off osteoporosis and the risk of fractures. Calcium may also be suggested to help support nerve signal transmission, hormone production, muscle contraction, blood vessel function, and blood clotting. Those who have an allergy or sensitivity to dairy, dislike calcium-rich milk products, or have a very restrictive diet are also great candidates for a calcium citrate supplement. 

Calcium Citrate Potency & Formats

Our calcium needs increase during pregnancy and lactation and as we age to help slow down bone loss and prevent the onset of osteoporosis. Calcium citrate is widely available in capsules, tablets, chewable, powders, gummies, and liquids, in potencies between 100 to 1,000 mg. The recommended daily intake for adults is usually 1,000 to 1,200 mg for men and women up to age 50. 

Calcium citrate is also frequently combined with its natural partner – magnesium. It is also often blended with nutrients such as Vitamin D3, phosphorus, boron, manganese, zinc, potassium, copper, B6, B12, and folic acid in complex bone health supplements.

Final Thoughts

For you to fully benefit from your calcium supplement, you actually have to be able to absorb it. So, beyond the form of calcium present in the product you select, it's also important to understand that your body is better equipped to absorb frequent smaller doses than one massive daily dose. In addition, while all forms of calcium are better absorbed when taken with meals, calcium citrate is absorbed equally well, with or without food. For optimal efficacy and benefits, look for a calcium citrate supplement that supplies between 300 and 350 mg that can be taken in three divided daily doses.