What is Calcium Bisglycinate?
Calcium bisglycinate is a special type of calcium supplement known for its superior bioavailability. The term 'bisglycinate' refers to the chelation process, where a single calcium mineral molecule is bonded to two (bis) molecules of the amino acid glycine. This creates a stable compound that can be absorbed more efficiently by the body than simpler, non-chelated mineral salts like calcium carbonate or calcium citrate.
The chelation process with glycine protects the calcium mineral from interacting with dietary inhibitors, such as phytic acid, and from dissociating in the acidic environment of the stomach. This stability allows the supplement to be absorbed intact in the small intestine through amino acid transport pathways, a different and often more effective route than the one used for inorganic mineral salts.
Key Benefits of Calcium Bisglycinate
Enhanced Absorption and Bioavailability
One of the most significant advantages of calcium bisglycinate is its high bioavailability, with studies suggesting an absorption rate of around 44%. This means a higher percentage of the elemental calcium is actually utilized by the body, allowing for potentially lower doses to achieve the same therapeutic effect. The enhanced absorption is particularly beneficial for individuals with lower stomach acid, who may struggle to absorb less soluble forms of calcium.
Improved Digestive Tolerance
Many people experience uncomfortable gastrointestinal side effects like constipation, bloating, and gas when taking standard calcium carbonate supplements. Because calcium bisglycinate is gentle on the stomach and absorbed more effectively, it is far less likely to cause these digestive issues. This makes it a preferable choice for those with sensitive digestive systems or those who need a consistent, long-term calcium intake.
Support for Bone and Teeth Health
As with all forms of calcium, calcium bisglycinate is crucial for maintaining strong, healthy bones and teeth. It helps prevent and treat calcium deficiency, which can otherwise lead to conditions like osteoporosis. The superior absorption of the bisglycinate form ensures that the body receives the calcium it needs for bone mineral density, especially in at-risk populations such as postmenopausal women.
Important Bodily Functions
Beyond bone health, calcium is a vital mineral involved in numerous other bodily processes. Calcium bisglycinate supports:
- Muscle function: Essential for muscle contractions and overall muscle tone.
- Nerve function: Plays a critical role in nerve signal transmission.
- Blood clotting: Contributes to the normal process of blood clotting.
- Cardiovascular health: May help regulate a healthy heart rhythm.
Suitable for Specific Populations
Due to its high bioavailability and gentle nature, calcium bisglycinate is often recommended for specific groups. These include pregnant and postpartum women who have increased calcium needs and require a well-tolerated supplement. Athletes may also benefit, as calcium is vital for muscle function and overall performance.
Calcium Bisglycinate vs. Other Calcium Forms
| Feature | Calcium Bisglycinate | Calcium Carbonate | Calcium Citrate | Calcium Lactate |
|---|---|---|---|---|
| Absorption Rate | High (~44%) | Lower (~24%) | Moderate (~24%) | High, especially from certain formulations |
| Digestive Tolerance | Very high; gentle on the stomach | Often low; can cause constipation | Good; less likely to cause gas than carbonate | Generally well-tolerated |
| Elemental Calcium | Lower percentage by weight | High percentage by weight | Moderate percentage by weight | Moderate percentage by weight |
| Dependence on Stomach Acid | No significant dependency | Requires stomach acid for absorption | Less dependent on stomach acid | Less dependent on stomach acid |
| Cost | Generally more expensive | Often the most affordable | Mid-range | Mid-range |
| Source | Chelated with glycine | Mined rock, shells | Combined with citric acid | Combined with lactic acid |
How to Supplement with Calcium Bisglycinate
Dosage and Timing
Dosage for calcium bisglycinate should be determined by individual needs and guidance from a healthcare provider. While the high absorption means lower doses can be effective, recommended daily allowances of calcium vary depending on age, sex, and health status. Unlike calcium carbonate, which requires food for best absorption, calcium bisglycinate can be taken with or without food due to its chelated nature. For optimal results, some supplements combine calcium bisglycinate with other nutrients like Vitamin D to further enhance absorption and utilization.
Available Forms
Calcium bisglycinate is available in several forms, catering to different preferences and needs:
- Capsules and Tablets: The most common and convenient form for daily supplementation.
- Powders: Can be mixed with water or other liquids for a customizable dose.
- Liquid Formulations: Easily added to drinks and also used in fortified foods.
Potential Side Effects and Considerations
Calcium bisglycinate is generally well-tolerated, and side effects are uncommon, especially compared to the digestive issues associated with other calcium forms. However, as with any supplement, excessive intake can lead to adverse effects. It is important to adhere to the recommended dosage and consult a healthcare professional before starting any new supplement regimen, especially if you are pregnant, nursing, have a pre-existing medical condition, or are taking other medications. The National Institutes of Health provides robust chemical information on calcium glycinate, a related compound, for further reference on its composition.
Conclusion
Calcium bisglycinate stands out as a highly effective and gentle form of calcium supplementation. By utilizing a chelated structure that bonds calcium to two glycine molecules, it bypasses many of the absorption and digestive issues common with traditional calcium sources like calcium carbonate. This makes it a superior choice for supporting bone health, muscle function, and nerve transmission, particularly for those seeking maximum bioavailability and minimal gastrointestinal discomfort. For anyone looking to optimize their calcium intake, calcium bisglycinate offers a modern and efficient solution.
