Choosing the right calcium supplement for optimal health
Calcium is one of the vital minerals, micronutrients essential for optimal health. It helps maintain more robust bones and teeth.
It is also needed for muscle contraction, nerve signal propagation, the release of hormones, and much more.
Adults should be taking 1000 mg or more of calcium daily for optimal bone health.
However, adequate calcium intake is uncommon.
Dietary intake is calcium is relatively low in developing economies. Its intake is marginally low even in developed nations.
So, one of the ways of keeping bones and teeth stronger could be calcium supplementation.
However, not all calcium supplements are equally good.
The calcium salt of citric acid is commonly used as a food additive, even as a flavor. It is present in small amounts in nature, created mainly by microbial activity. It is regarded as one of the safer and better calcium supplements.
Calcium carbonate, on the contrary, is a very simple salt (CaCO3) and is widespread in nature. It is found in large amounts in limestone.
In addition It is present in small amounts in nature, created mainly by microbial activity. It is regarded as one of the safer and better calcium supplements.
Calcium carbonate, on the contrary, is a very simple salt (CaCO3) and is widespread in nature.
It is found in large amounts in limestone. In addition, it is present in shells of marine life.
As a supplement, calcium citrate is regarded much better than calcium carbonate.
There are numerous reasons why calcium citrate is a better supplement.
The two most important reasons to prefer calcium citrate are:
Calcium citrate is easily digested and has much higher bioavailability.
Meta-analysis of studies shows that calcium citrate is 22% to 27% better absorbed by the body, whether taken on an empty stomach or with meals.
That is a considerable difference.
Another reason is that calcium carbonate also acts as an antacid, which may not be needed in most cases.
It is because it neutralizes gastric acid and thus interferes with digestive processes.
However, as an antacid, its action is not long-lasting.
When used regularly, it may instead start causing “acid rebound” as the body tries to compensate for low acidity in the stomach.
Calcium citrate is also regarded better for individuals who have undergone bariatric surgery or those living with other chronic gastrointestinal issues.
Needless to say, that calcium citrate is a better and safer calcium supplement in comparison to cheaper and more widely available calcium carbonate.
Further, lots would depend on the reason for using any supplement.
For example, those taking supplements for bone health must understand that one should take a supplement that contains other vital nutrients for optimal benefit.
Vitamin D3 and vitamin K2 may considerably enhance benefits from any calcium supplements.
It may be especially good for postmenopausal females.
Calcium citrate constipation
There are very low chances that calcium citrate would influence intestinal motility or cause constipation.
Calcium citrate has numerous health benefits.
Like studies have also tested it as a phosphate-binding agent in those living with chronic kidney disease.
Studies found that it is pretty safe and rarely causes any side effects.
However, one should only consume it in recommended dosages.
Those with unestablished calcium deficiency should take calcium supplements intermittently or after consulting a medical specialist.
Calcium has numerous health effects, and its chronic abuse may cause hypercalcemia, which may not be suitable for cardiovascular health.