How do I choose the best calcium for me?
Calcium carbonate and calcium citrate are the two most commonly available and clinically studied forms of calcium. Both offer benefits for bone health, but one form may be better for you depending on your supplement habit. Read on to learn more about these two forms of calcium, guidelines for maximizing the bone-building benefits of this mineral — whether from supplements or food — and recommended daily intakes.
The meal effect on absorption of calcium supplements
Some researchers report calcium citrate is absorbed better than calcium carbonate;1,2 however, when taken with a meal, both calcium salts have similar absorption profiles.3,4 Researchers call this the meal effect. When food is being digested, the stomach’s acidic environment becomes more acidic, which helps to increase calcium absorption. For optimal absorption, calcium carbonate should be taken with a meal. On the other hand, calcium citrate is efficiently absorbed without food and can be taken between meals.
More calcium with fewer pills
Another important difference between calcium preparations is the amount of calcium per pill. Calcium carbonate is nature’s most concentrated form of calcium. In fact, some health experts recommend calcium carbonate as the calcium supplement of choice for bone health because it delivers the highest percentage of calcium. It’s usually the least expensive as well. So, in practical terms, choosing calcium carbonate means you’ll take fewer pills to get the same amount of elemental calcium as you would from other forms with some cost savings.†
Getting the most from your calcium intake – food and supplements
Consider the following guidelines to maximize the bone-building benefits of this essential mineral from your foods and supplements:
- Whether you supplement with calcium carbonate or calcium citrate, take no more than 500 mg of elemental calcium at one time. Above this amount, absorption tends to decline.
- If you choose calcium carbonate, take your calcium supplements with meals.
- Ensure an adequate intake of other nutrients critical for calcium absorption and healthy bones, including magnesium, vitamin D, vitamin K, vitamin C and potassium.5†
- Consistently consume an adequate amount of calcium throughout your lifetime.
- Choose calcium-rich foods every day. Good dietary sources of calcium include: dairy products, calcium-fortified products (e.g., orange juice, soy milk, tofu), greens, broccoli, sardines/salmon with bones, almonds, and dried figs.
Recommended dietary intake for calcium
For optimal bone health, it is important to consume an adequate amount of calcium each day. With busy schedules and less-than-healthy food choices, a habit of daily supplementation can help fill any potential nutrient gap between what you’re consuming and what your body really needs for optimal bone health.†
Recommended intakes for calcium by age group are:
Children and teens (9-18 years): 1,300 mg/day
Adults (19-50 years): 1,000 mg/day
Adults (over 50 years): 1,200 mg/day
References
- Sakhaee K, Bhuket T, Adams-Huet B, Rao DS. Meta-analysis of calcium bioavailability: a comparison of calcium citrate with calcium carbonate. Am J Ther. 1999;6:313-321. PMID: 11329115
- Heller HJ, Stewart A, Haynes S, Pak CY. Pharmacokinetics of calcium absorption from two commercial calcium supplements. J Clin Pharmacol. 1999;39:1151-1154. PMID: 10579145
- Heaney RP, Dowell MS, Barger-Lux MJ. Absorption of calcium as the carbonate and citrate salts, with some observations on method. Osteoporos Int. 1999;9:19-23. PMID: 10367025
- Heaney RP, Dowell MS, Bierman J, Hale CA, Bendich A: Absorbability and cost effectiveness in calcium supplementation. J Am Coll Nutr. 2001;20:239-246. PMID: 11444420
- Nieves JW. Osteoporosis: the role of micronutrients. Am J Clin Nutr. 2005;81:1232S-1239S. PMID: 15883457
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.