Understanding the Types of Calcium Supplements
Before determining what is the best brand of calcium to take, it's essential to understand the different forms available, as their absorption and elemental content vary significantly. The two most common types are calcium carbonate and calcium citrate.
Calcium Carbonate
Calcium carbonate is the most common and often the most affordable type of calcium supplement. It contains a high percentage of elemental calcium (about 40% by weight). However, its absorption is dependent on stomach acid, which means it should be taken with food to be most effective. For some individuals, particularly those over 50 or on acid-reducing medication, this can be a drawback. Well-known calcium carbonate brands include Caltrate, Nature Made (in some formulations), and Tums. A potential side effect for some people is digestive upset, such as gas, bloating, or constipation.
Calcium Citrate
Calcium citrate is more easily absorbed than calcium carbonate and can be taken with or without food. This makes it a preferred option for people with low stomach acid or those taking acid-blocking medication. It contains less elemental calcium by weight (about 21%), which means you may need to take more pills to meet your daily requirement. This form is generally gentler on the digestive system. Popular brands of calcium citrate include Citracal, NOW, and Pure Encapsulations.
Other Calcium Forms
Other forms, such as calcium gluconate, calcium lactate, and microcrystalline hydroxyapatite, are less common. Calcium gluconate (9% elemental calcium) and lactate (13%) are less concentrated, making them impractical for supplementation. Hydroxyapatite, derived from animal bones, may be beneficial for bone density but is less available.
Factors for Choosing the Right Calcium Brand
The best brand for you is a personal decision based on several factors:
- Elemental Calcium Content: Check the label for the amount of elemental calcium per serving. Since your body can only absorb about 500 mg at one time, you may need to split larger daily doses.
- Absorption and Timing: If you have low stomach acid or prefer to take supplements on an empty stomach, opt for a calcium citrate brand. If you have no issues and can take your supplement with meals, a more cost-effective calcium carbonate brand might work.
- Additional Nutrients: Many brands include vitamin D3, which is crucial for calcium absorption. Some also add magnesium and vitamin K2 for enhanced bone support. Look for these combinations if your doctor recommends them.
- Third-Party Certification: To ensure quality, purity, and potency, choose brands with voluntary third-party certifications from organizations like USP or NSF International.
- Cost-Effectiveness: Compare prices based on the elemental calcium delivered per serving, not just the bottle price.
- Tolerability: If you experience digestive side effects from calcium carbonate, switching to a calcium citrate brand is a common solution.
Comparison of Calcium Carbonate vs. Calcium Citrate
| Feature | Calcium Carbonate | Calcium Citrate |
|---|---|---|
| Cost | Generally lower | Generally higher |
| Elemental Calcium | ~40% (high) | ~21% (lower) |
| Absorption | Best with meals (requires stomach acid) | Equally well absorbed with or without food |
| Who Benefits Most | Those with healthy stomach acid, on a budget | Older adults, those with low stomach acid, or on acid blockers |
| Potential Side Effects | Gas, bloating, constipation | Generally well-tolerated |
| Common Brands | Caltrate, Nature Made, Viactiv | Citracal, NOW, Pure Encapsulations |
Leading Brands and What They Offer
- Caltrate: A widely available and trusted brand, often providing calcium carbonate with vitamin D3 in a variety of forms like tablets and chewables. It is known for its high elemental calcium content per serving.
- Citracal: This brand specializes in calcium citrate, offering options for those needing better absorption or who prefer to take supplements without food. Citracal Slow Release is designed for timed absorption.
- Nature Made: A reliable and affordable brand with many USP-verified products. They offer both calcium carbonate and calcium citrate options, often with added D3.
- NOW: A brand known for its natural and highly bioavailable formulations. NOW Calcium Citrate includes additional minerals and Vitamin D2 to support bone metabolism.
- Pure Encapsulations: A high-quality, third-party tested brand recommended by some experts, offering calcium citrate for those seeking high safety and quality standards.
- Jarrow Formulas BoneUp: Recommended for women over 50, this supplement uses microcrystalline hydroxyapatite and is designed to support bone density with other key nutrients.
Conclusion: Making Your Decision
The best brand of calcium to take is not a one-size-fits-all answer. For most people with normal stomach acid who want a cost-effective option and can take their supplement with food, a brand offering calcium carbonate like Caltrate or Nature Made is a great choice. However, if you have low stomach acid, take antacids, or experience digestive issues, brands with calcium citrate such as Citracal or NOW are often preferable due to their superior absorption without food. Always consider additional ingredients like Vitamin D3 and look for third-party quality certifications for peace of mind. The most important step is to consult your healthcare provider to discuss your specific needs and dietary intake before starting any new supplement. For more information on dietary needs, consult reputable health organizations like the Mayo Clinic, a valuable resource for balancing supplements.
Tips for Maximizing Calcium Absorption
- Take supplements in doses of 500 mg elemental calcium or less to ensure optimal absorption.
- Take calcium carbonate supplements with a meal to aid in absorption.
- Take calcium citrate supplements at any time, as food is not required for absorption.
- Ensure you are also getting adequate Vitamin D, which is essential for your body to absorb calcium.
- If you take iron or zinc supplements, consume them at a different time than your calcium supplement, as they can interfere with each other's absorption.
- Discuss potential interactions with any medications you take with your healthcare provider.
