Understanding Calcium Citrate Malate: Its Equivalent to Elemental Calcium
Calcium is an essential mineral that plays a vital role in maintaining strong bones and overall health. When it comes to calcium supplements, many individuals often encounter terms like “calcium citrate malate” and “elemental calcium.” Understanding the relationship between these two concepts is crucial for making informed choices about calcium supplementation. In this article, we will explore what calcium citrate malate is, how it compares to elemental calcium, and its benefits for your health.
What is Calcium Citrate Malate?
Calcium citrate malate (CCM) is a compound formed by a combination of calcium, citric acid, and malic acid. It is a highly bioavailable form of calcium, meaning that it can be easily absorbed by the body. This makes it an excellent choice for individuals looking to increase their calcium intake without the gastrointestinal discomfort often associated with other forms of calcium.
Elemental Calcium Explained
Elemental calcium refers to the actual amount of calcium present in a supplement or food source that is available for absorption by the body. Not all calcium supplements provide the same amount of elemental calcium. For example, calcium carbonate contains a higher percentage of elemental calcium compared to calcium citrate. Therefore, when selecting a calcium supplement, it is essential to consider the elemental calcium content to ensure you are meeting your daily calcium requirements.
Calcium Citrate Malate vs. Elemental Calcium
When evaluating calcium citrate malate, it is important to note that it does not contain 100% elemental calcium. Instead, it provides a certain percentage of elemental calcium per dose. Typically, calcium citrate malate contains about 21% elemental calcium. For instance, if you are taking a supplement that contains 1000 mg of calcium citrate malate, you would be getting approximately 210 mg of elemental calcium.
This is why it’s crucial to read the labels of your supplements. Understanding how much elemental calcium you are actually consuming helps you meet your dietary needs effectively.
Benefits of Calcium Citrate Malate
1. Enhanced Absorption: The combination of citrate and malate makes this form of calcium highly bioavailable, meaning your body can absorb it more efficiently compared to other forms.
2. Gentle on the Stomach: Unlike calcium carbonate, which may cause gastrointestinal discomfort, calcium citrate malate is often better tolerated, making it suitable for those with sensitive stomachs.
3. Supports Bone Health: Adequate calcium intake is crucial for maintaining bone density and preventing osteoporosis, especially in older adults.
4. Versatility: Calcium citrate malate can be taken with or without food, providing flexibility in your supplementation routine.
How Much Calcium Do You Need?
The recommended dietary allowance (RDA) for calcium varies by age and gender. For adults, the RDA is typically around 1000 mg per day, increasing to 1200 mg for women over 50 and men over 70. To determine how much calcium citrate malate you need to meet your elemental calcium requirements, always refer to the product label and consult with your healthcare provider.
Conclusion
Calcium citrate malate is an excellent option for those looking to supplement their calcium intake while ensuring optimal absorption and minimizing gastrointestinal issues. By understanding the relationship between calcium citrate malate and elemental calcium, you can make informed decisions about your health and nutrition. Always consult with a healthcare professional before starting any new supplement regimen, and ensure that you are meeting your calcium needs for a healthier, stronger you.