For some people, dietary calcium sources, such as dairy products, don't provide their bodies with adequate levels of this bone-strengthening mineral, so their doctors recommend calcium supplements. Although calcium citrate supplements aren't for everyone, they may be just what you need to safely and effectively increase your body's calcium levels. Minimize potential health problems and side effects by always checking with your primary care doctor before taking calcium citrate or any other supplements.
The Facts
Calcium citrate is a form of calcium used to supplement low calcium levels. As an essential mineral, calcium is necessary for your body to function properly. It helps your blood clot, your heart beat and your muscles contract, aids in the transmission of nerve signals and promotes strong bones and teeth. Your body stores most of its calcium in your bones, while the remainder circulates in your blood or works in other body tissues. Recommended daily calcium intake for adults ranges between 1,000 and 1,300 mg, depending on factors such as age and gender.
Uses
Doctors typically recommend calcium supplements such as calcium citrate for individuals who fail to meet their minimum daily recommended calcium intake through diet alone. You may also need to take a calcium citrate supplement if you're at risk of osteoporosis, a health condition that causes weakened, frail bones and occurs frequently in older women. Certain medications, such as some used to treat arthritis, may inhibit or reduce your body's ability to absorb calcium. Tell your doctor about all of the medications and supplements you take, so he can advise you properly regarding the amount of supplemental calcium citrate you may need.
Features
Although it's typically more expensive than calcium supplements such as calcium carbonate, calcium citrate may perform better as a calcium supplement for certain people. Calcium citrate dissolves more quickly and easily in the stomach, so it serves as a prime calcium supplement for older adults, who produce less stomach acid, says Dr. Alan Pressman, board-certified dietitian and co-author of "The Complete Idiot's Guide to Vitamins and Minerals." You should also talk to your doctor about taking calcium citrate instead of other calcium supplements if you have a personal history of kidney stones or take any stomach acid-reducing medications.
Considerations
As a supplement, calcium citrate is available over-the-counter in a variety of forms. Calcium citrate tablets and capsules typically vary in size from 100 to 1,500 mg and come as an individual supplement or bundled with other essential vitamins and minerals, such as vitamin D and magnesium. Always take calcium citrate supplements in separate doses of 500 mg or less, says Pressman. Your body can only take in a certain amount of calcium at a time, and this practice helps ensure that you absorb the amount of calcium present in your supplement.
References
- National Institutes of Health Office of Dietary Supplements: Calcium
- "Nutrition Through the Life Cycle"; Dr. Judith Brown, R.D., et al.; 2007
- "The Complete Idiot's Guide to Vitamins and Minerals"; Dr. Alan Pressman, et al.; 2007
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