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Calcium Lactate vs Calcium Citrate: Which Is Better for You?

Calcium is essential for strong bones, teeth, and proper muscle function. Two common forms of calcium supplements are calcium lactate and calcium citrate. Understanding their differences can help you choose the right one for your needs.

Calcium Lactate
– Source & Absorption: Derived from lactic acid, calcium lactate is more soluble than calcium carbonate but less concentrated in elemental calcium (about 13% per dose).
– Digestion: Works well for people with low stomach acid, as it doesn’t require much acid for absorption.
– Uses: Often found in fortified foods and as a firming agent in processed foods.
– Side Effects: Rare, but may cause mild digestive issues in some individuals.

Calcium Citrate
– Source & Absorption: Made from citric acid, it contains about 21% elemental calcium and is highly absorbable, even without food.
– Digestion: The best option for older adults or those with acid-reducing medications, as it doesn’t need stomach acid for absorption.
– Uses: Commonly used in supplements for better bioavailability.
– Side Effects: May cause bloating or constipation in some cases.

Key Differences
| Feature | Calcium Lactate | Calcium Citrate |
|——————|—————–|—————–|
| Absorption | Moderate | High |
| Elemental Calcium | 13% | 21% |
| Best For | Mild deficiency | Optimal absorption |
| Cost | Lower | Slightly higher |

Which One Should You Choose?
– For general wellness: Calcium lactate is cost-effective.
– For high absorption: Calcium citrate is ideal, especially for seniors or those with digestive issues.

Always consult a healthcare provider before starting any supplement to ensure proper dosage and avoid interactions.

By choosing the right calcium supplement, you can support bone health effectively.