A regular calcium intake through dietary sources or supplements is recommended, especially for people at risk of osteoporosis. While calcium carbonate and calcium supplements have been popular options, calcium citrate malate is emerging as a superior form due to its better absorption and utilization by the body.
What is Calcium Citrate Malate?
Calcium citrate malate is a compound that contains calcium bonded with both citric acid and malic acid. Citric acid helps solubilize and dissolve calcium, while malic acid aids in the absorption of calcium from the intestine into the bloodstream. This combined ability makes calcium citrate malate highly bioavailable. Unlike other calcium forms where absorption depends on stomach acid levels, calcium citrate malate is readily absorbed throughout the gastrointestinal tract.
Improved Absorption
Several studies have demonstrated calcium citrate malate's superior absorption compared to other calcium supplements. One such study involving postmenopausal women found 47–59% better calcium absorption from calcium citrate malate than calcium carbonate after a single dose. The increased solubility and absorption allow for lower dosage requirements. Only 250-500mg of calcium citrate malate is sufficient compared to 500-1000mg of calcium carbonate needed for equivalent absorption. This not only reduces pill burden but also cuts costs of long-term supplementation.
Minimal Side Effects
Due to superior absorption throughout the digestive tract, Calcium Citrate Malate is less likely to cause side effects like gas, bloating, and constipation commonly associated with calcium carbonate. The citric acid in calcium citrate malate improves mineral solubility, allowing gentler entry and passage through the gut. In clinical trials, subjects reported minimal or no gastrointestinal side effects with calcium citrate malate compared to 26% incidence with calcium carbonate. This reinforces calcium citrate malate’s benefits for long-term usage.
Bone Health Benefits
Several lines of evidence indicate calcium citrate malate’s advantages for bone health. Studies have shown it leads to higher bone mineral density and BMC (bone mineral content) gains at hip and lumbar spine sites compared to calcium carbonate in postmenopausal women after 1-2 years of daily supplementation. By meeting calcium needs through more bioavailable forms like calcium citrate malate, we can reduce age-related bone loss and risk of fractures from osteoporosis.
Supports Multiple Systems
In addition to bones, calcium plays vital roles in other body systems as well. Appropriate calcium intake through bioavailable sources like calcium citrate malate lends support to heart, muscles, and nerves. Research links higher calcium intakes with reduced risk of high blood pressure by promoting vasodilation. Calcium citrate malate may also assist in weight management by regulating fat metabolism and suppressing appetite along with its superior absorption. This makes it an all-rounder calcium supplement for overall health and wellness.
Product Options and Guidelines
Calcium citrate malate supplements are widely available as tablets/capsules containing 250-500mg elemental calcium. They can be taken once or twice daily with or without food for maximum uptake. Consulting a healthcare practitioner is advised to determine individual requirements based on risk factors, diet, and current intake. For effective calcium supplementation, the recommended dietary allowance is 1000mg daily for adults up to 50 years and 1200mg after 50 years of age. Calcium citrate malate allows meeting this needs through a highly bioavailable and gentle form.
calcium citrate malate emerges as a favored calcium supplement due to multiple advantages over other forms. Its superior absorption, minimal side effects, and demonstrated bone health benefits make it a premium choice, especially for long-term supplementation. By choosing bioavailable calcium sources, we can support optimal bone, heart, muscle and overall systemic health at any age. Calcium citrate malate is widely available and well-tolerated to help maintain healthy calcium levels through the lifecycle.
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