Calcium citrate supplements are an important aspect of maintaining good health and preventing diseases. Our body requires calcium for stronger bones, teeth, and better muscle function. Unfortunately, most people do not get enough calcium from their daily diet. Hence, supplementing with calcium citrate is crucial.
Calcium citrate supplements are easy to absorb and offer several benefits such as stronger bones, improved muscle strength, and reduced risk of osteoporosis. In this article, we will discuss the benefits of calcium citrate supplements, the recommended dosage, the best supplements, and more. So keep reading to learn how you can boost your health with calcium citrate supplements today.
What is Calcium Citrate?
Calcium citrate is a form of calcium supplement that is used to support strong bones, teeth, and overall health. Unlike other forms of calcium supplements, calcium citrate offers excellent bioavailability, which means that it can be easily absorbed and utilized by the body.
Calcium citrate is a combination of calcium and citric acid, which makes it easier for the body to absorb than other forms of calcium in supplements. This makes it a popular choice for people who need to supplement their calcium intake, including older adults and people who follow a vegan or vegetarian diet.
Calcium citrate supplements are available in the form of tablets, capsules, powders, and chews. They can be found at most health food stores and drug stores, as well as online retailers.
Benefits of Calcium Citrate Supplements
Calcium citrate supplements have a variety of benefits for promoting optimal health. One of the key benefits of calcium citrate is its ability to promote strong bones and teeth. Calcium is an essential mineral that is needed for the formation and maintenance of bones and teeth, and supplementing with calcium citrate can help ensure that you are getting enough of this important nutrient.
In addition to promoting healthy bones and teeth, calcium citrate has also been shown to aid in muscle function. Calcium plays an important role in muscle contraction and relaxation, and supplementing with calcium citrate can help support proper muscle function.
Perhaps most importantly, supplementing with calcium citrate can help reduce the risk of osteoporosis, a condition characterized by weak and brittle bones. Osteoporosis is a common problem among older adults, particularly women, and can lead to an increased risk of fractures and other injuries. By supplementing with calcium citrate, you can help protect your bones and reduce the risk of osteoporosis.
Calcium Citrate Absorption
One of the reasons why calcium citrate supplements are so effective is their high absorption rate. Unlike other forms of calcium supplements, such as calcium carbonate, calcium citrate does not require stomach acid to be absorbed. This makes it a great option for people who have low levels of stomach acid or who experience digestive issues.
It is important to note, however, that calcium citrate is best absorbed when taken with food. Additionally, taking smaller doses of calcium citrate throughout the day can help improve absorption and minimize the risk of side effects like constipation.
In summary, supplementing with calcium citrate can have a variety of benefits for promoting optimal health. From stronger bones and teeth to improved muscle function and reduced risk of osteoporosis, calcium citrate is an essential nutrient that everyone should consider supplementing with.
Calcium Citrate Dosage
It is important to take the correct dosage of calcium citrate to maximize its benefits and minimize potential side effects.
| Age Group | Gender | Dosage |
|---|---|---|
| 0-6 months | Both | 210 mg/day |
| 7-12 months | Both | 270 mg/day |
| 1-3 years | Both | 500 mg/day |
| 4-8 years | Both | 800 mg/day |
| 9-18 years | Both | 1300 mg/day |
| 19-50 years | Female | 1000 mg/day |
| 51-70 years | Female | 1200 mg/day |
| 71+ years | Both | 1200 mg/day |
| 19-70 years | Male | 1000 mg/day |
| 71+ years | Male | 1200 mg/day |
Note that some calcium citrate supplements may have varying dosages and it is important to always follow the instructions on the label or consult with a healthcare provider.
Calcium Citrate Reviews
To help you make an informed decision on which calcium citrate supplement is right for you, we have compiled a list of some of the best products on the market, along with reviews from users.
| Supplement | User Review |
|---|---|
| Nature Made Calcium Citrate | “I have been taking Nature Made Calcium Citrate for a few months now and have noticed a significant improvement in the strength of my nails and teeth. No upset stomach or constipation either!” |
| Solgar Calcium Citrate with Vitamin D3 | “I started taking Solgar Calcium Citrate with Vitamin D3 on the advice of my doctor, and have noticed an improvement in my bone density on my latest scan. The pills are easy to swallow and don’t cause any stomach issues.” |
| NOW Calcium Citrate | “NOW Calcium Citrate is the best supplement I have found for preventing muscle cramps during workouts. It is also easy to digest and doesn’t leave me feeling bloated or uncomfortable.” |
Of course, everyone’s experience with a product may vary, so be sure to read reviews and do your own research to find the best calcium citrate supplement for your individual needs.
Calcium Citrate vs Calcium Carbonate
When it comes to choosing a calcium supplement, two popular options are calcium citrate and calcium carbonate. While both forms of calcium are effective in promoting bone and teeth health and preventing osteoporosis, there are some differences between the two.
Calcium Citrate
Calcium citrate is a form of calcium that is easily absorbed by the body, even when taken on an empty stomach. This makes it a good option for people who have digestive issues or who struggle to absorb calcium from other sources. Calcium citrate is also more expensive than calcium carbonate.
Calcium Carbonate
Calcium carbonate is a more affordable form of calcium supplement that is found in many over-the-counter products. While it is effective in promoting bone and teeth health, it is not as easily absorbed by the body as calcium citrate. Additionally, calcium carbonate can cause gastrointestinal issues and should be taken with food to help with absorption.
Overall, the choice between calcium citrate and calcium carbonate will depend on individual needs and preferences. Calcium citrate may be a better option for those who have difficulty absorbing calcium or who have digestive issues, while calcium carbonate may be a more affordable option for those who can tolerate it well and are looking for a basic calcium supplement.
Calcium Citrate Side Effects
While calcium citrate supplements can provide a variety of health benefits, there are some potential side effects to be aware of.
The most common side effect associated with calcium citrate supplementation is constipation. This occurs because calcium can slow down the movement of food through the digestive tract.
Some people may also experience gastrointestinal discomfort, such as bloating, gas, or abdominal pain. These side effects are usually mild and can be reduced by taking calcium supplements with food or by choosing a supplement that also contains magnesium, which can help to counteract constipation.
In rare cases, taking too much calcium citrate can lead to hypercalcemia, a condition in which there is too much calcium in the blood. Symptoms of hypercalcemia can include nausea, vomiting, confusion, and muscle weakness. This condition is more likely to occur when large doses of calcium are taken over a long period of time.
While side effects are possible, they are generally rare and mild. Most people can take calcium citrate supplements without experiencing any problems. However, if you experience any severe or persistent side effects, it is important to speak with your healthcare provider to determine the best course of action.
Best Calcium Citrate Supplements
When it comes to choosing the best calcium citrate supplement, there are several factors to consider, including the dosage, form, and additional ingredients included in the supplement. Below are some of the top options on the market:
| Supplement Name | Dosage per serving | Form | Additional Ingredients |
|---|---|---|---|
| Nature Made Calcium Citrate | 500mg calcium citrate | Capsule | None |
| Now Foods Calcium Citrate | 600mg calcium citrate | Tablet | Vitamin D, magnesium |
| Solgar Calcium Citrate with Vitamin D3 | 200mg calcium citrate | Tablet | Vitamin D, magnesium, zinc |
It’s important to note that the recommended daily intake of calcium citrate varies depending on age and gender, so be sure to choose a supplement that is appropriate for your individual needs. Additionally, it’s a good idea to speak with your healthcare provider before starting any new supplement regimen.
How to Take Calcium Citrate Supplements
When it comes to taking calcium citrate supplements, timing and dosing are important factors to consider in order to maximize absorption and avoid side effects.
The recommended dosage for calcium citrate supplements varies depending on gender and age. Adults under 50 years old should aim for 1,000 milligrams of calcium per day, while adults 51 and older should increase their intake to 1,200 milligrams per day. Pregnant or lactating women should also increase their daily intake to 1,200-1,500 milligrams.
| Age Group | Recommended Daily Intake (mg) |
|---|---|
| 0-6 months | 200-260 |
| 7-12 months | 260-525 |
| 1-3 years | 700-1,000 |
| 4-8 years | 1,000 |
| 9-18 years | 1,300 |
| 19-50 years | 1,000 |
| 51-70 years (male) | 1,000 |
| 51-70 years (female) | 1,200 |
| 71+ years | 1,200 |
It is important to space out calcium citrate supplementation throughout the day, as it is difficult for the body to absorb more than 500-600 milligrams of calcium at once. Taking calcium citrate with food also helps with absorption and reduces the risk of gastrointestinal side effects such as constipation.
Additional Tips for Taking Calcium Citrate Supplements:
- Take calcium citrate supplements with meals for optimal absorption.
- Space out calcium citrate dosage throughout the day.
- Do not take more than the recommended dosage, unless directed by a healthcare professional.
- Ensure adequate Vitamin D intake to aid in calcium absorption.
- Consult with a healthcare professional before starting calcium citrate supplementation, especially if you have a history of kidney disease or have been advised to limit your calcium intake.
Calcium Citrate and Vitamin D
Vitamin D plays a crucial role in the absorption of calcium, which is why it is important to ensure adequate intake of both nutrients. Without enough vitamin D, the body cannot absorb calcium properly, leading to deficiencies and an increased risk of osteoporosis and other bone-related issues.
Many calcium citrate supplements also contain vitamin D, making it easy to ensure that your body is getting both nutrients. However, it is important to check the dosage of both calcium citrate and vitamin D in your chosen supplement to ensure that you are getting the correct amount.
| Food sources of vitamin D | Vitamin D content (per serving) |
|---|---|
| Fatty fish (salmon, tuna, mackerel) | 400-1000 IU |
| Egg yolks | 20 IU |
| Cheese | 6 IU |
| Mushrooms (exposed to UV light) | 100-400 IU |
| Milk (fortified) | 100 IU |
If you are unsure about your vitamin D levels, it is best to speak with your healthcare provider and get your levels checked. They can advise you on the appropriate dosage of vitamin D to take and help create a plan to ensure that you are getting enough of this important nutrient.
Calcium Citrate and Exercise
Calcium citrate supplements are an important addition to any exercise routine, as they aid in muscle function and help reduce the risk of injury during physical activity.
During exercise, the body requires calcium to keep muscles functioning properly. Without adequate calcium intake, the muscles may cramp or spasm, leading to injury.
Calcium citrate supplements are easily absorbed by the body, making them an excellent choice for athletes and fitness enthusiasts. The supplements can help improve muscle function, reduce the risk of injury, and promote faster recovery times.
It is important to note that calcium citrate supplements should be taken with food and spaced out throughout the day for maximum absorption. This will help ensure that the body is able to utilize the calcium for muscle function during physical activity.
Overall, calcium citrate supplements are a valuable addition to any exercise routine and can help improve muscle function and reduce the risk of injury during physical activity.
Calcium Citrate and Pregnancy
Calcium citrate supplementation during pregnancy is crucial for both fetal development and maternal health. Calcium plays a critical role in the development of bones, teeth, and other bodily systems in the fetus. Additionally, calcium is important for maintaining the health of the mother, as pregnancy can put a strain on her bones and overall health.
The recommended daily intake of calcium for pregnant women is 1,000 to 1,300 mg, depending on age. However, it can be difficult to get enough calcium through diet alone, which is why calcium citrate supplements are often recommended.
| FAQ | Answer |
|---|---|
| Is it safe to take calcium citrate during pregnancy? | Yes, calcium citrate is generally considered safe for pregnant women when taken at the recommended dosage. |
| Can calcium citrate help prevent preeclampsia? | There is some evidence to suggest that calcium supplementation during pregnancy may reduce the risk of developing preeclampsia, a serious complication of pregnancy. However, more research is needed in this area. |
| What are the risks of calcium deficiency during pregnancy? | Calcium deficiency during pregnancy can lead to health problems such as low birth weight and skeletal deformities in the fetus, as well as osteoporosis and other health conditions in the mother. |
It’s important to talk to your doctor before taking any supplements during pregnancy, including calcium citrate. Your doctor can help you determine if calcium citrate is right for you and recommend a dosage based on your individual needs.
Calcium Citrate and Aging
As we age, our bones become less dense and more brittle, making us more susceptible to fractures and osteoporosis. Calcium citrate supplementation can help reduce this risk and promote overall bone health in older adults.
The recommended dosage of calcium citrate for older adults is 1200-1500mg per day, split into doses of no more than 600mg at a time to ensure maximum absorption. It is important to note that excessive calcium intake can also lead to health problems, so it is best to consult with a healthcare professional before starting a calcium supplement regimen.
Calcium citrate supplements can also be beneficial for older adults with dietary restrictions, such as those who are lactose intolerant or following a vegan diet, as they may struggle to consume enough calcium-rich foods. However, it is still important to include calcium-rich foods in the diet, such as leafy green vegetables, nuts, and fortified foods.
It is also important to note that calcium citrate should be taken with vitamin D for optimal absorption and effectiveness. Older adults may have decreased production of vitamin D due to less sun exposure, making it even more important to ensure adequate vitamin D intake through supplements or fortified foods.
Overall, calcium citrate supplementation can be a valuable tool in promoting bone health and reducing the risk of fractures and osteoporosis in older adults. As with any supplement, it is important to consult with a healthcare professional before starting a regimen to ensure safety and effectiveness.
FAQ About Calcium Citrate Supplements
Calcium citrate supplements are a popular way to ensure that your body is getting the calcium it needs to maintain healthy bones, teeth, and muscles. However, with so many options available, it can be hard to know which supplement is right for you. Below are some frequently asked questions regarding calcium citrate supplements:
What is the best time to take calcium citrate supplements?
It is recommended to take calcium citrate supplements with meals to help with absorption. However, it is important to spread out your dosage throughout the day as the body can only absorb a certain amount of calcium at once. If you are taking more than one supplement, space them at least two hours apart.
How much calcium citrate should I take?
The recommended daily intake of calcium varies by age and gender. Adult men and women under the age of 50 should aim for 1,000 milligrams per day, while those over 50 should aim for 1,200 milligrams per day. Pregnant and breastfeeding women may require additional calcium. It is important to consult with your healthcare provider to determine the appropriate dosage for you.
What are the best calcium citrate supplements on the market?
There are many different brands of calcium citrate supplements available, and the best one for you may depend on your individual needs. Some popular options include Bluebonnet Calcium Citrate Magnesium and Vitamin D3, Solgar Calcium Citrate with Vitamin D3, and Nature’s Plus Calcium Citrate with Magnesium and Vitamin D3. It is important to read reviews and consult with your healthcare provider before choosing a supplement.
Can I take calcium citrate if I am lactose intolerant?
Yes, calcium citrate supplements are a great option for those who are lactose intolerant. They are also a good alternative for those who do not consume dairy products and may not be getting enough calcium through their diet.
Are there any side effects of taking calcium citrate supplements?
While calcium citrate supplements are generally safe, they can cause some side effects, such as constipation, stomach upset, and gas. To minimize these side effects, it is important to take the supplement with food and drink plenty of water. It is also important to not exceed the recommended dosage.
Can I take calcium citrate supplements with other medications?
It is important to consult with your healthcare provider before taking calcium citrate supplements with other medications, as calcium can interact with certain medications, such as antibiotics and thyroid medication. It is important to wait at least two hours after taking calcium citrate before taking any other medications.
Is calcium citrate better than calcium carbonate?
Both calcium citrate and calcium carbonate are effective forms of calcium supplements, but they differ in their bioavailability. Calcium citrate is more easily absorbed by the body and may be a better option for people with low stomach acid or those who take acid-reducing medications. Calcium carbonate is less expensive and may be a good option for those who can tolerate it.
Can calcium citrate supplements be taken during pregnancy?
Calcium citrate supplements are safe to take during pregnancy and can help ensure that the growing fetus gets enough calcium for healthy bone development. The recommended daily dosage for pregnant women is 1,000 milligrams per day.
