Calcium supplements are helpful if you do not get enough of this vital nutrient in your diet or are at risk for certain conditions, such as osteoporosis. The two forms of calcium, called calcium carbonate and calcium citrate, are typically used in supplements, according to the National Institutes of Health. Both provide the same health-related benefits, although there is some difference in the way these two calcium supplements should be taken to get the maximum effect.
Consumption
Both calcium carbonate and calcium citrate are widely available in dietary supplements. Calcium citrate supplements are equally effective if you take them with food or on an empty stomach, the NIH advises. Calcium carbonate supplements do not give you their full benefits unless you take them with food. People with low stomach acid levels should choose calcium citrate because they can absorb this form of calcium more easily.
Purpose
Your body needs calcium for many vital functions, such as maintaining your blood pressure and heart beat, as well as for bone health. Almost all of your body's calcium is stored in your teeth and bones, according to the New York State Department of Health, where it gets taken as needed and then replenished from your dietary intake. Dairy foods contain high amounts of calcium, and some other foods, like orange juice, have this nutrient added to them. Supplements containing calcium carbonate and calcium citrate provide extra calcium if you do not eat enough of the appropriate foods.
Benefits
Calcium carbonate and calcium citrate both provide the same benefits if you take them properly. They help you get the recommended daily amount of calcium to stay healthy. The proper amount is 1,000 mg per day for adults up to age 50 and 1,200 mg for people over that age, the New York State Department of Health advises. You maintain bone health when you get enough calcium. Otherwise, your body leaches the mineral from your bones, which weakens them if it is not replenished. Calcium deficiency makes you more prone to broken bones.
Warning
Although calcium supplements are generally considered safe, a 2010 review of 11 studies by researchers from the University of Auckland, University of Aberdeen and Dartmouth Medical School, published in the "British Medical Journal," showed that the supplements might increase your risk of a myocardial infarction. Both calcium carbonate and calcium citrate could pose this risk because both elevate blood serum calcium levels. The researchers believe this elevation could be responsible for the heart problems.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet, Calcium
- New York State Department of Health; Commonly Asked Questions About Calcium Supplements; November 2003
- ABC News Health; Calcium Supplements May Carry Heart Attack Risk; Todd Neale; July 2010
- BMJ.com; Effect of Calcium Supplements on Risk of Myocardial Infarction and Cardiovascular Events, Meta-Analysis; Mark J. Bolland; July 2010
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