Calcium citrate boasts superior absorption compared to calcium carbonate. This is especially true for individuals with low stomach acid production, a common issue as we age.
Factors Affecting Absorption
- Stomach Acid: Calcium carbonate requires stomach acid to dissolve and be absorbed. Low stomach acid reduces its absorption significantly. Calcium citrate, however, dissolves and is absorbed more readily, regardless of stomach acid levels. Food Intake: Both forms of calcium absorb better when taken with food. However, calcium citrate generally maintains a higher absorption rate even without food. Individual Differences: Absorption varies between individuals due to factors such as genetics and overall health.
Practical Recommendations
For optimal calcium absorption:
Consider your stomach acid: If you suspect low stomach acid, calcium citrate is the preferable choice. Consult your doctor if you have concerns. Take with food: Consuming calcium supplements with a meal enhances absorption for both forms. Choose a reputable brand: High-quality supplements guarantee better bioavailability. Follow dosage instructions: Avoid exceeding recommended daily allowances to prevent potential side effects.
Absorption Rate Summary
While precise absorption percentages vary depending on individual factors, studies generally show significantly higher absorption rates for calcium citrate, particularly in those with low stomach acid. This makes calcium citrate a potentially better option for many people with osteoporosis.
