Your body contains more calcium than any other mineral, which contributes to bone and tooth strength, as well as muscle function. If you do not get enough calcium in your diet, your doctor may recommend you take supplements or eat foods that have been fortified with the mineral. Calcium citrate is a type of calcium supplement, and calcium sulfate is a food additive, which is added to some products to fortify them with calcium.
Sources and RDA of Calcium
Getting enough calcium every day is important, no matter your age. When you are young, it helps build strong bones, and as you get older, it helps prevent bone loss. Dairy products, like milk, yogurt and cheese, are the richest sources of calcium, but many people cannot or choose not to eat these. This can make meeting the recommended dietary allowance more difficult and may mean you need supplements or fortified foods. The RDA for calcium for men between the ages of 19 and 70 is 1,000 milligrams, and it becomes 1,200 milligrams once you turn 71. Women need 1,000 milligrams a day until they turn 51, when their need increases to 1,200 milligrams a day.
Calcium Citrate
There are several types of calcium supplements available, and they each vary according to the amount of elemental calcium they contain. For example, calcium citrate contains 21 percent elemental calcium, while calcium carbonate contains 40 percent. Your body can absorb calcium citrate with or without food, and it can also be taken by people with malabsorption conditions or diseases. This form of calcium also produces fewer negative side effects, such as constipation and bloating, than calcium carbonate. Some juices are fortified with calcium citrate, but it is primarily found in supplements in the form of pills or tablets.
Calcium Sulfate
If you eat fortified foods instead of or in addition to supplements, you will most likely be consuming calcium sulfate. This food additive is commonly added to soy-based beverages and foods, such as tofu, which can be a good source of calcium for those who do not or cannot eat dairy. It may also be added to foods to act as a firming agent, flour treatment agent, sequestrant or stabilizer. In addition to soy products, other foods that may contain calcium sulfate include processed fruit, dried vegetables, sorbet, breakfast cereals, sauces and beers.
Additional Considerations
Your doctor can help you determine how much calcium citrate or sulfate you need daily to help meet your RDA. If you begin experiencing any negative side effects from either form of calcium, seek medical attention. Also keep in mind that your body cannot absorb more than 500 milligrams of calcium at a time, so spread your fortified foods and supplements out throughout the day. Always discuss new supplements and fortified foods with your health care provider before consuming them.
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