Which is better, calcium carbonate or calcium citrate?

If you’re in the market for calcium supplements, you may be looking at two of the most popular choices and wondering – which is better, calcium carbonate or calcium citrate?

Our answer isn’t a straight one – and we don’t completely encourage someone to choose one over the other without trying both first. Some people prefer carbonate or citrate for a whole host of reasons.

Calcium carbonate is the most common calcium supplement. It is also the cheapest. This makes it the first go-to option for many people who are starting on these types of supplements for the first time.

However, many people suffer minor side effects with calcium carbonate. Some of these side effects include bloating, constipation and excess gaseousness. These types of pills also have to be taken with a meal as they are a lot more difficult to digest and absorb than other types of calcium supplements. However, the elemental calcium content is higher than others – so you get a bigger hit per pill.

Pros: Cheaper, plentiful, highest level of elemental calcium

Cons: Difficult to digest, need to be taken with food, possible side effects.

Calcium citrate is completely different to calcium carbonate in many ways. Firstly, it is plant-derived, and therefore gentler on the stomach. Calcium citrate does not have to be taken with food, and can be ingested with a sip of water a couple of times a day. Secondly, it is recommended for older people, anyone with reduced stomach acid, or anyone on acid blockers.

However, calcium citrate is more expensive than calcium carbonate and contains less elemental calcium per dose. However, some experts believe calcium citrate to be the more preferred of the two, as it is a calcium that is created in a form that is more absorbable to the body.

Pros: Gentler, plant-based, less chance of side effects

Cons: Bit more expensive than calcium carbonate, less elemental calcium level

Our advice is to try both, and see which one you prefer. For more help, you should speak to your GP or pharmacist.