What Calcium Supplements are Right for Me?

It may seem easy enough to pick up calcium supplements at your local pharmacy. Once you start looking at labels, though, you’ll soon realize that choosing the right calcium supplement is harder than it seems. Read below to learn more about the benefits of calcium, the different forms of calcium – like calcium chloride and calcium citrate, for example, and how to choose which type of calcium supplements are best for you. 

Health benefits of calcium

Calcium is a vital nutrient well-known for its bone health benefits. This mineral is especially important as we age to help maintain bone strength, and in turn, helps to preserve mobility. Most adults should consume around 1000 to 1200 mg of calcium daily. (Source 1)

Calcium is found not only in dairy products like milk, cheese, yogurt, cottage cheese, and ice cream, but is also found in fortified forms in certain juices, cereals, tofu, and plant-based milk products. (Source 2) And whether you take calcium in its supplement form, or through such foods, you should take it with vitamin D since this vitamin helps enhance calcium’s absorption in the body. (Sources 1 and 2)

It may be especially helpful for those with certain risk factors to take calcium in supplement form to ensure optimal bone health. These populations include: (Source 2)

• Women who have started menopause.
• Women who stop menstruating due to disordered eating or excessive exercise.
• People who are lactose intolerant or have a cow’s milk allergy.
• Individuals who follow a vegan diet.

Other health benefits of calcium include strengthening teeth, supporting muscle function, as well as playing a role in nerve signaling throughout the body. (Source 3) Now that you see the benefits of taking calcium, let’s talk about the different types of calcium supplements you have to choose from, and which best fits your health needs.

Common calcium supplements

Calcium carbonate

Calcium carbonate is a form of calcium supplement that contains the highest amount of elemental calcium at 40% by weight, which means that 1000 mg of calcium carbonate is equivalent to 400 mg of elemental calcium. (Sources 4 and 5) Other benefits of this form of calcium supplement are that the tablets are often smaller and fewer are needed to meet your daily recommended intake of calcium, and they tend to be less expensive than other calcium-based dietary supplements. It’s important to eat with this type of calcium supplement, especially if you have a history of low stomach acid, since it can cause side effects like nausea, vomiting, belching, and dry mouth, for example.

Calcium chloride

Calcium chloride is an inorganic salt that contains 27 mg/mL of elemental calcium (Sources 5 and 6).  This form of calcium is highly bioavailable, especially in its intravenous form. (Source 7)

Calcium citrate

Calcium citrate contains the second highest concentration of elemental calcium at 21% by weight, which means that for every 1000 mg of calcium you consume, your body absorbs about 210 mg. (Source 4) Dietary calcium supplements made from calcium citrate are often bigger and more expensive than other calcium supplements, but they do absorb well when taken without food and are good for people who take antacids. (Sources 4 and 5)

Calcium citrate is also better for people with digestive issues since it does not cause constipation, but it’s important to note that it may cause side effects in some people like nausea, vomiting, belching, and headache. (Source 4) Finally, calcium citrate has a higher bioavailability of calcium than calcium carbonate and in foods fortified with calcium. (Sources 5 and 8)

Calcium lactate

Calcium lactate and calcium gluconate are more soluble in water than calcium carbonate and citrate but are not considered practical for oral supplements since they contain less elemental calcium. (Sources 9 and 10) Calcium lactate contains just 13% elemental calcium.

Calcium phosphate 

Calcium phosphate is a well-absorbed supplement that typically does not cause gas and constipation, so is ideal for those with a history of digestive issues. (Source 11) It can be taken with or without food too, which makes it a convenient form of calcium. And since it contains around 37% of elemental calcium, this form of calcium is ideal for dietary supplements. (Source 9)

Calcium supplements to try

To make it easier for you, we’ve included several calcium supplements we recommend you try. 

Calcium chloride

Eidon Ionic Minerals Calcium Liquid Concentrate is a unique calcium supplement that combines 10 mg of calcium chloride in each 30-drop serving. Just mix the drops in eight ounces of water or juice for an easy-to-swallow digestive and bone health support. 

For a more comprehensive calcium supplement, try Trace Minerals Research ConcenTrace Trace Mineral Tablets. This unique supplement combines 70 mg of calcium carbonate with 3 mg of iron, 63% of the daily recommended value of magnesium, and antioxidants from natural compounds like kelp for ideal mineral balance support. 

Calcium citrate 

Each two-capsule serving of Pure Encapsulations Calcium (Citrate) contains 300 mg of calcium citrate to help reduce your risk of bone health issues.

If you prefer a more potent calcium supplement with more comprehensive support, then try Vinco OsteoSheath Enhanced Bone Support.  Six vegetarian capsules daily provide 94% of the daily recommended value of calcium, and over 100% of the daily recommended value of vitamin D, copper, zinc, and molybdenum to help promote stronger bones and teeth when taken regularly. 

So what calcium supplements are best?

The type of calcium supplement you choose will depend on what your overall health goals are and what form of calcium is most palatable for you. The extent to which a dietary supplement of any kind is going to be effective for you is if it’s easy enough for you to take every day. 

Sources:

1. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h3
2. https://www.medicalnewstoday.com/articles/248958
3. https://www.ncbi.nlm.nih.gov/books/NBK549792/
4. https://www.verywellhealth.com/what-type-of-calcium-supplement-is-best-2549695
5. https://www.ncbi.nlm.nih.gov/books/NBK562303/
6. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/calcium-chloride
7. https://go.drugbank.com/drugs/DB01164
8. https://www.health.harvard.edu/nutrition/choosing-a-calcium-supplement#:~:text=Calcium%20citrate%20supplements%20are%20absorbed,to%20get%20your%20daily%20requirement.
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC8746734/
10. https://www.sciencedirect.com/topics/medicine-and-dentistry/calcium-lactate
11. https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/digestive-disease-center/celiac-center/celiacnow/strongbonesandteeth.pdf