Calcium Citrate: A Supplement for Bone Health and More
2023/5/11
One of the most common forms of calcium supplements is calcium citrate. Calcium citrate is the calcium salt of citric acid, a natural substance found in fruits and vegetables. Calcium citrate has some advantages over other forms of calcium supplements, such as calcium carbonate. For example:
- Calcium citrate is more easily absorbed by the body than calcium carbonate. Calcium carbonate requires stomach acid to dissolve and be absorbed, while calcium citrate does not. This means that calcium citrate can be taken on an empty stomach or with any type of food, while calcium carbonate should be taken with meals or snacks.
- Calcium citrate is less likely to cause side effects such as gas, bloating, constipation, or kidney stones than calcium carbonate. This is because calcium citrate does not increase the pH of the urine as much as calcium carbonate, which reduces the risk of forming calcium oxalate stones in the urinary tract.
- Calcium citrate may also have some additional benefits beyond bone health. Some studies have suggested that calcium citrate may help prevent or treat conditions such as preeclampsia (high blood pressure during pregnancy), metabolic syndrome (a cluster of risk factors for heart disease and diabetes), colon cancer, and obesity.
However, calcium citrate is not a magic bullet for health. It should be taken as part of a balanced diet that includes other sources of calcium, such as dairy products, leafy greens, nuts, seeds, beans, tofu, and fortified foods. It should also be taken in moderation and according to the recommended dosage. Too much calcium can cause problems such as hypercalcemia (high blood calcium levels), which can lead to nausea, vomiting, confusion, kidney damage, and irregular heartbeat.
The recommended daily intake of calcium for adults is 1,000 milligrams (mg) per day for men and women aged 19 to 50 years, and 1,200 mg per day for women aged 51 years and older and men aged 71 years and older. The maximum safe intake of calcium from all sources is 2,500 mg per day for adults aged 19 to 50 years and 2,000 mg per day for adults aged 51 years and older.
Calcium citrate supplements typically contain 200 to 300 mg of elemental calcium per tablet or capsule. The amount of elemental calcium is what matters for meeting your daily needs, not the amount of calcium citrate. For example, a tablet that contains 1 gram (1,000 mg) of calcium citrate only provides 210 mg of elemental calcium.
To get the most benefit from your calcium citrate supplement, you should:
- Take it with plenty of water to help dissolve it and prevent choking.
- Divide your daily dose into smaller doses throughout the day rather than taking it all at once. This will help your body absorb it better and reduce the risk of side effects.
- Avoid taking it at the same time as other medications or supplements that may interfere with its absorption or effectiveness. These include iron supplements, thyroid hormones, antibiotics (such as quinolones and tetracyclines), antacids (such as aluminum hydroxide), osteoporosis drugs (such as bisphosphonates), and HIV drugs (such as dolutegravir).
- Consult your doctor before taking it if you have any medical conditions or allergies that may affect your calcium metabolism or need for supplementation. These include kidney disease, parathyroid disease, sarcoidosis, malabsorption syndromes (such as celiac disease or Crohn’s disease), or history of kidney stones.
Calcium citrate is a popular and effective form of calcium supplement that can help you meet your daily needs for this essential mineral. However, it is not a substitute for a healthy diet and lifestyle that support your overall well-being. If you have any questions or concerns about taking calcium citrate or any other supplement, talk to your doctor or pharmacist for advice.
