Calcium is an essential nutrient that is required for the growth, development, and maintenance of strong bones and teeth.

While calcium is present in many foods, it is sometimes necessary to take supplements to ensure you are getting sufficient amounts of this mineral. However, some calcium supplements can be heavy on the stomach and cause bloating or other digestive issues. The good news is that there is a calcium supplement that won’t weigh you down: calcium citrate!.

What is Calcium Citrate?

Calcium citrate is a form of calcium that is made by combining calcium with citric acid. It is a highly absorbable form of calcium and is typically sold in pill form as a dietary supplement.

Unlike other forms of calcium supplements, calcium citrate does not require additional stomach acid to be absorbed. This means that it is an excellent choice for people who have low stomach acid or who have had stomach surgery.

Benefits of Calcium Citrate

Calcium citrate has several benefits over other forms of calcium supplements:.

1. Highly Absorbable

As mentioned earlier, calcium citrate is highly absorbable. In fact, it is absorbed better than other forms of calcium supplements, including calcium carbonate.

This means that your body gets more of the calcium it needs, which is especially important as we age and our bones become more brittle.

2. Does Not Need Stomach Acid

While other forms of calcium need stomach acid to be absorbed, calcium citrate does not. This means that it is an excellent choice for people who have low stomach acid or who have had stomach surgery.

3. Does Not Cause Constipation

Calcium supplements are well-known for causing constipation, but calcium citrate is less likely to have this effect. This is because it is broken down more easily in the body and does not bind with other minerals in the digestive tract.

4. Does Not Require Food

Some forms of calcium supplements need to be taken with food, but calcium citrate does not. This means that it is easy to take and can be taken at any time of the day.

When to Take Calcium Citrate

It is recommended that adults get between 1,000 and 1,200 mg of calcium per day. If you are not getting enough calcium from your diet, a calcium supplement may be necessary.

Calcium citrate can be taken at any time of the day, but it is important to note that your body can only absorb so much calcium at once. It is best to split your daily calcium intake into two or three smaller doses spread out over the day.

Choosing a Calcium Citrate Supplement

When choosing a calcium citrate supplement, it is important to look for a high-quality product that is manufactured in a reputable facility. Look for supplements that have been certified by a third-party organization, such as the NSF or USP.

These certifications ensure that the supplement has been tested for purity and potency.

It is also important to check the dosage of the supplement. Some calcium citrate supplements contain other vitamins and minerals, such as vitamin D or magnesium, which can affect the dosage.

Be sure to read the label carefully and speak with your healthcare provider if you are unsure about the proper dosage.

Side Effects of Calcium Citrate

While calcium citrate is generally safe, it can have some side effects. The most common side effect is stomach upset, including bloating, gas, and constipation.

It is important to take the supplement with plenty of water, and to split your daily dosage into smaller doses spread out throughout the day.

Conclusion

Calcium is an essential nutrient that is required for the growth, development, and maintenance of strong bones and teeth. If you are not getting enough calcium from your diet, a dietary supplement may be necessary.

While some calcium supplements can cause stomach upset and other digestive issues, calcium citrate is a highly absorbable form of calcium that is less likely to have these side effects. If you are considering taking a calcium supplement, speak with your healthcare provider to determine the best form and dosage for your needs.