Calcium is a critical mineral that the body needs but does not create. Whether you get it from food or supplements, it's absorbed in the intestines and is an important structural component in bones and teeth. Calcium is also required for heartbeat regularity and the proper functioning of your nerves. Young people need it for proper development and adults require calcium for the maintenance of bone strength to help prevent osteoporosis as they age.
Types
Calcium is never found in nature as a single element. The two most common calcium compounds are calcium citrate and calcium carbonate. The generic form of calcium citrate is available to retailers across the United States from many good supplement makers. Caltrate is a brand name for calcium carbonate and is also widely available. However, Caltrate can be purchased as calcium carbonate alone, calcium carbonate with vitamin D or as calcium carbonate with five additional essential minerals--magnesium, zinc, copper, manganese and boron--in a single tablet.
Maximizing Calcium Absorption
According to the National Institutes of Health, most adults age 18 and older require between 1000 mg and 1200 mg of calcium each day. Due to concerns of thinning bones and possible fractures, postmenopausal women are encouraged to take 1200 to 1500 mg daily. Most adults don't reach any of these targets on a daily basis. Since calcium absorption is most efficient when the body receives about 500 mg at a time, your body need regular doses of calcium from food and supplements throughout the day.
Product Strengths
Calcium carbonate is more concentrated, so the Caltrate tablet may be smaller than most calcium citrate formulations. Since Caltrate is available in three different formulations, as well as a chewable tablet with five essential minerals, it could simplify your supplement purchases. On the other hand, some studies have shown calcium citrate to be more bioavailable to the body---that means absorbable and useful---at lower doses than calcium carbonate.
Comparing Concerns
The calcium carbonate in Caltrate tablets may cause stomach upset and abdominal bloating, so it should be taken with meals because an acidic environment aids absorption. Alternatively, calcium citrate can be taken any time because it doesn't require stomach acid---even if you have decreased stomach acid due to the aging process or the use of medications called H2-blockers, such as Pepcid, Tagamet or Zantac, or proton pump inhibitors, such as Prevacid, Nexium or Protonix. Either calcium compound can cause constipation so it is important to increase your intake of fluids and fiber, including the use of a fiber supplement if needed.
Product Considerations
Weigh several factors when making your calcium supplement selection. The size of the tablet and the number of tablets needed to reach your daily goal may be one consideration. Cost may be important. If you need vitamin D or mineral supplementation that matches amounts in one of the Caltrate products, you might save money by purchasing the combination product. If you only need calcium and prefer the flexibility to take it at any time of day, calcium citrate may be a better choice for you. Finally, if one product causes constipation, you may want to try another.
Bottom Line
There is no danger in switching products, so select one that seems to meet your needs most closely. Try an alternate product later if that seems more appropriate. Most importantly, evaluate your daily need for a calcium supplement. Just remember to split your total daily calcium intake into smaller doses and take your supplement at a time when you have not just enjoyed a slice of cheese pizza or another calcium-rich food.
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