Calcium Citrate
Calcium citrate is an over-the-counter (OTC) calcium supplement that is essential for healthy teeth and bones. It is also important for blood vessels, muscles, and nerve health and supports hormone function. Calcium supplements are typically sold in the form of calcium carbonate or calcium citrate. Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for supplemental calcium intakes.
Here are some benefits of Calcium Citrate:
- Helps form bones and teeth
- Maintains body strength
- Assists in the movement of muscles
- Assists with nerve messaging between the brain and body systems
- Helps blood flow as vessels relax and constrict
- Releases hormones and enzymes that support body functions
The recommended dosage of Calcium Citrate varies depending on age, gender, and other factors. However, calcium absorption is highest in lower doses of calcium. For example, you absorb around 36% of a 300 mg dose, whereas in a 1,000 mg dose, you absorb only 28%. Calcium supplements should be individualized and vetted by a healthcare professional such as a registered dietitian, pharmacist, or doctor.
There are potential side effects of taking Calcium Citrate. Some people may experience constipation or stomach upset when taking calcium supplements. Taking too much calcium can lead to hypercalcemia (high levels of calcium in the blood), which can cause nausea, vomiting, confusion, and other symptoms. It’s important to talk to your doctor to determine what’s right for you.
Sources:
- https://www.verywellhealth.com/calcium-citrate-5083556
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- https://www.verywellhealth.com/calcium-supplement-health-benefits-190470
- https://www.webmd.com/drugs/2/drug-8624/calcium-citrate-oral/details
