You need calcium for strong bones and teeth, proper muscle function, vascular health, nerve transmission and other metabolic functions. Calcium is a mineral found naturally in certain foods, but also available as a supplement in the form of calcium citrate malate or calcium carbonate. Which type is best for you depends your stomach function, when you ingest your calcium and your tolerance for side effects.
Absorption
Calcium citrate malate and calcium carbonate are both easily absorbed; However, calcium carbonate should be taken with food, whereas your body can absorb forms of calcium citrate equally well with or without food, according to the U.S. Office of Dietary Supplements. No matter what form of calcium you use, the percentage of calcium your body absorbs depends on the amount of elemental calcium consumed at one time. As that amount increases, the percentage of absorption in your body decreases. Your absorption will be highest when calcium comes in doses that are equal to or less than 500 mg. It's also beneficial to combine calcium with vitamin D as your body requires this vitamin for optimal calcium absorption.
Stomach Acid Level
If you have a reduced stomach acid level you'll be able to absorb calcium citrates more easily than calcium carbonates. Calcium citrate malate is especially useful if you suffer achlorydia, a lack of gastic stomach acid secretion, or hypochlorydia, which are low levels of chloride in the blood, according to S. Reinwald, lead author for a study published in "Advances in Food and Nutrition Research." Calcium carbonate, on the other hand, can neutralize stomach acid and is frequently used as an antacid to relieve an upset stomach, heartburn or acid indigestion.
Availability
Calcium carbonate is more commonly available than calcium citrate malate. It's also the most economical type of supplement, according to Oregon State University. Calcium citrate malate is available in supplement form, but most often found in fortified juices.
Side Effects and Other Considerations
Calcium supplements can cause gastrointestinal side effects like bloating, constipation and gas. Calcium carbonate is most likely to cause such side effects, according to ODS.
The recommended daily amount of calcium for adults is 1,000 mg. If you don't want to take a calcium supplement at all you can find this nutrient in many foods including yogurt, cheese, milk, fortified orange juice and cereals, spinach, kale and broccoli.
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