Characteristics of five common calcium supplements

Common calcium supplements include calcium carbonate, calcium hydrogen phosphate, calcium gluconate, calcium lactate, calcium citrate, etc., which contain different amounts of calcium. Before use, you need to understand the characteristics of different calcium supplements.

Calcium carbonate

Calcium carbonate has a calcium content of 40%, which is the highest among all calcium supplements and has the highest absorption rate, and it is also a more ideal calcium supplement. After oral intake, it reacts with gastric acid to turn into calcium ions, which are then absorbed by the human body, but it may cause constipation and other undesirable reactions in some people. When choosing this type of calcium supplements, it is recommended to use those containing vitamin D, which can effectively enhance the absorption rate of calcium.

Calcium Lactate

This is one of the traditional calcium supplements in China, which has the advantages of high solubility, high bioavailability and less burden on the gastrointestinal tract. However, it has a low calcium content of only 13%, and the calcium content will be further reduced after it is made into calcium supplements, so it needs to be taken in large quantities if you want to achieve the recommended amount of calcium supplementation. It does not consume stomach acid during absorption and is suitable for people with stomach acid deficiency. If taken for a long period of time, it may cause fatigue to the user.

Calcium Citrate

Calcium Citrate contains 21% calcium and has a high absorption rate independent of stomach acid. However, since calcium citrate can promote the absorption of aluminum in the body, long-term use can lead to accumulation of aluminum in the body.

Calcium Gluconate

Calcium gluconate contains 9% calcium, generally more common in liquid formulations, most of the products on the market tend to be taken by infants and young children, but the calcium content is low.

Calcium phosphate

Calcium phosphate has a relatively high calcium content of about 23.3%, but the disintegration and absorption of tablets are difficult, and it is not recommended due to the high phosphorus content, which is harmful to people with renal dysfunction.

How to choose calcium correctly and supplement calcium scientifically

People with gastric problems need to have a balanced diet and take the right calcium supplements in their daily life, which can help them make up for the calcium gap and lead a healthy life. Usually, calcium supplements with vitamin D3 and a calcium content of about 500 mg are suitable. A small dose of mannitol is also added to prevent constipation after calcium supplementation. However, when taking calcium supplements, you should pay attention to the following two points in order to achieve a better supplementation effect.

1. Compared with soy products and dairy products, it is more recommended to take calcium supplements with fruits and vegetables. Milk and soy products contain a certain amount of calcium by themselves, and if they are taken with calcium supplements, it is likely that the absorption rate will decrease due to excessive calcium intake. Customers may be advised to take calcium supplements with fruits and vegetables because the vitamin C in fruits and vegetables is beneficial to the utilization of calcium.

2. It is recommended to take calcium supplements after meals. Because the decomposition and digestion of calcium supplements, especially calcium carbonate, depends on stomach acid, it is recommended to take calcium supplements after meals to minimize the impact on the digestive tract and prevent stomach discomfort after taking them.