Calcium Lactate vs Calcium Citrate: Which is Better for Your Health?
When it comes to dietary supplements, calcium plays a crucial role in maintaining bone health and overall bodily functions. However, not all calcium supplements are created equal. Two popular forms of calcium supplements are calcium lactate and calcium citrate. In this article, we will explore the differences between these two calcium sources, their benefits, and which one might be the best choice for you.
What is Calcium Lactate?
Calcium lactate is a compound formed from lactic acid and calcium. It is often used in food products as a preservative and flavoring agent, but it is also available as a dietary supplement. Calcium lactate is known for its good solubility, making it easier for the body to absorb compared to some other calcium salts.
Benefits of Calcium Lactate
1. Gentle on the Stomach: One of the key benefits of calcium lactate is that it is less likely to cause digestive discomfort. This makes it a suitable option for individuals who experience gastrointestinal issues with other forms of calcium.
2. Versatile Use: Calcium lactate can be used in various formulations, including chewable tablets and liquid supplements, making it a flexible choice for different preferences.
3. Supports Bone Health: Like all calcium supplements, calcium lactate contributes to the maintenance of strong bones and teeth.
What is Calcium Citrate?
Calcium citrate is a calcium salt of citric acid. It is another popular form of calcium supplement, well-known for its high bioavailability, meaning it is easily absorbed by the body. Calcium citrate can be taken with or without food, making it a convenient option for many people.
Benefits of Calcium Citrate
1. High Absorption Rate: Calcium citrate is one of the most easily absorbed forms of calcium, which is particularly beneficial for older adults and those with reduced stomach acid production.
2. Less Risk of Constipation: Compared to other calcium supplements, such as calcium carbonate, calcium citrate is less likely to cause constipation, making it a more comfortable option for regular use.
3. Supports Bone Density: Regular intake of calcium citrate can help improve bone density and reduce the risk of osteoporosis, especially in postmenopausal women.
Calcium Lactate vs. Calcium Citrate: Key Differences
1. Absorption
While both calcium lactate and calcium citrate are well-absorbed, calcium citrate generally has a higher bioavailability. This means that your body is likely to absorb more calcium from calcium citrate than from calcium lactate.
2. Digestive Tolerance
Calcium lactate is often preferred by those with sensitive stomachs, as it tends to be gentler on the digestive system. Calcium citrate is also well-tolerated but may not be as suitable for individuals prone to gastrointestinal issues.
3. Usage Recommendations
Calcium citrate can be taken at any time, with or without food. On the other hand, calcium lactate is also flexible in this regard but may be more beneficial when taken with meals for optimal absorption.
Which One Should You Choose?
Choosing between calcium lactate and calcium citrate depends on your individual health needs and preferences. If you have a sensitive stomach or are looking for a supplement that is versatile in its use, calcium lactate may be the better option. However, if you are primarily concerned about absorption and bone health, calcium citrate is likely the superior choice.
Conclusion
Both calcium lactate and calcium citrate have their unique benefits and can contribute significantly to your daily calcium intake. Understanding the differences between these two forms of calcium can help you make an informed decision about which supplement is best for you. As always, it is advisable to consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your specific health needs.
In summary, whether you choose calcium lactate or calcium citrate, incorporating a quality calcium supplement into your diet can support your overall health and well-being.