|  | Diet Nutrition | Nutritional Supplements

Calcium Citrate Vs. Calcium Carbonate

Calcium strengthens bones, and it also facilitates the body's every muscle contraction and hormone secretion. Yet according to a 2009 USDA report, only one-third of Americans get adequate amounts of the mineral. Either calcium citrate or calcium carbonate, both non-prescription supplements, can help fill the gap.

  1. Benefits

    • The body makes no distinction between calcium from supplements and calcium from food, so both calcium citrate and calcium carbonate promote good health.

    Similarities

    • The two are equally well-absorbed by the body, although people with low stomach acid (such as older adults) tend to better absorb calcium citrate. Both supplements come in tablet and liquid forms.

    Differences

    • Calcium citrate is less concentrated than calcium carbonate, so it might require taking more pills per day. Carbonate---also used to alleviate heartburn and indigestion---tends to be cheaper.

    Usage

    • Calcium carbonate should be taken with meals; calcium citrate can be taken with or without food. For the best absorption, the National Institutes of Health recommends taking no more than 500 milligrams at a time; if needed, take additional doses later in the day.

    Recommendations

    • The recommended daily allowance for calcium for adults younger than 50 is 1,000 milligrams per day; for adults older than 50, the recommendation is1,200 milligrams.

    Precautions

    • Calcium citrate and calcium carbonate can cause stomach distress, bloating, constipation and loss of appetite. Never exceed 2,500 milligrams .

Nutritional Supplements - Related Articles