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Which is better calcium citrate or calcium carbonate? It’s the billion dollar question – but there’s not one definitive answer. In a nutshell (and we will expand on this), it all depends on what is best for you. Both carbonate and citrate can contain the same amount of calcium. However, what works best on your body, and what you decide to take your supplements differs from person to person.
There are many different varieties, but this blog post here, explains things well.
It explains some of the things to look out for when choosing your calcium supplement:
- About elemental calcium
- An explanation of calcium citrate
- An explanation of calcium carbonate
- Other types of calcium supplements
- How much to take and when to take it
What is interesting is the explanation of the other forms of calcium supplement:
- “Dolomite, bone meal, or oyster shell: These naturally occurring calcium supplements may contain heavy metal or lead. At the moment, calcium supplements are not tested by any regulatory agency for lead content. Therefore, it’s best to avoid these.
- Calcium gluconate and calcium lactate: These types of calcium supplements contain a very low amount of elemental calcium. Therefore, you will need to take a large amount of tablets to meet the calcium requirement!
- Coral calcium: This type of calcium is marketed for more than bone health. An infomercial claimed that it can cure 200 human diseases. It’s actually only calcium carbonate!”
One last note on calcium supplements before you go out and choose your own. Remember that calcium is best taken in installments – you cannot take your day’s quota of calcium in one go. Your body can only absorb 500 mg of calcium at a time. Therefore, it is not a good idea to take 1000 mg of supplements in one sitting. It’s best to split your dose throughout the day.
Good luck in choosing the best calcium supplement for you.