Calcium Carbonate Vs Calcium Citrate

We all know that calcium is a mineral, which is essential for the body. It is necessary for the healthy growth of bones and teeth in kids and for maintaining the health of bones in adults. Apart from these functions, calcium is required for expansion and contraction of blood vessels, muscle contraction, secretion of hormones and enzymes, transmission of impulses through the nerves, etc. Most of the calcium (almost 99%) in the body is stored in bones and teeth, whereas less than 1% is used for other functions. The body has to maintain this amount of calcium in blood, muscle, and inter cellular fluids, in order to carry out these functions. Any long term deficiency of calcium can lead to rickets, osteoporosis, poor blood clotting ability, etc. If the calcium levels in blood drop, this mineral, which is stored in the bones and teeth may be used for other functions, thereby weakening them.

Calcium Deficiency

The requirement of calcium for a human being is dependent on various factors, like, age, sex, physical conditions (like, pregnancy and breastfeeding), etc. In general, it is recommended that a normal healthy adult must have around 1000 to 1500 milligrams of calcium daily. While in most cases, a proper diet can satisfy the calcium requirement of a normal human being, some people may face calcium deficiency, either because of insufficient calcium intake through foods, or due to some medical conditions that inhibit calcium absorption in the body. Those who come under the latter category must treat the underlying condition. Others must either increase the intake of calcium rich foods or must go for calcium supplements.

Calcium Supplements

There are many calcium supplements, like calcium carbonate, calcium citrate, calcium phosphate, calcium gluconate, calcium lactate, etc. You want the best calcium supplement for you and you have to select from this wide range. In order to select the best from these calcium supplements, you have to take care of various factors, like, absorbability, side effects, tolerance, purity and availability. You must also take a look at the amount of elemental calcium in the supplement. As all these supplements contain compounds of calcium and the total weight of the tablet is the total weight of the calcium compound and not the elemental calcium. The nutrition facts label in the supplement can provide you with the percentage daily value of calcium, which can be derived from one tablet. The daily dose of calcium supplement must be taken as per the recommendation of your doctor, because overuse of calcium may also cause health problems. The most widely used and popular among the calcium supplements are calcium carbonate and calcium citrate. So, here is a compilation of the pros and cons of calcium citrate vs calcium carbonate, which can help you in selecting the best one for you.

Calcium Carbonate Vs Calcium Citrate

Before starting with the various aspects of calcium carbonate vs calcium citrate, we must have a basic idea about calcium absorption. It is in the small intestine, that calcium is absorbed, that too subject to various factors. It cannot be said that all the calcium we consume will be absorbed in the small intestine. The amount of calcium absorbed may vary with the type of calcium supplement, the acidic conditions of the intestine, the vitamin D level and the estrogen level. The same applies to calcium supplements' side effects too, as it can also vary with the above mentioned factors. Now, let us come to our topic: calcium carbonate vs calcium citrate.

• Calcium carbonate is easily available and less expensive, as compared to calcium citrate.
• Concentration of elemental calcium is high in calcium carbonate, so that less number of pills are required to meet the daily requirement. As compared to calcium carbonate, you may need more tablets of calcium citrate per day, because it does not contain much elemental calcium.
• Calcium carbonate needs more stomach acid for its absorption, as it is alkaline based. So, it is suggested that you either take it right after meals or with orange or lime juice (any acidic juice). This is not the case with calcium citrate, which is easily absorbed.
• While, calcium carbonate is said have side effects, like indigestion and gas in some users, calcium citrate side effects, include constipation and headaches. Those with allergies may develop allergic reactions to both forms.

Calcium carbonate uses are almost the same as that of calcium citrate, buy may differ with the physical conditions of the users.

Read more on:

• Calcium Carbonate Side Effects
• Uses of Calcium Carbonate

Now, you know the various aspects of calcium carbonate vs calcium citrate, you can decide the one suitable for your body type, after consulting your doctor or dietitian. Stick to the recommended daily dosage, as over-consumption may cause health problems.