Chelated Calcium vs. Calcium Citrate
As we age, our bones become depleted of calcium. Calcium supplementation is one way to prevent osteoporosis or bone weakness and is recommended by doctors for many people over 50. Choosing the right supplement can be confusing, as there are many different forms of calcium. Two of the most popular forms include calcium citrate and chelated calcium.
Why Supplement?
Calcium is not just necessary for strong bones and teeth, it is also used for muscle contraction, blood vessel expansion and contraction, transmitting impulses through the nervous system and the secretion of hormones and vital enzymes. Many people do not get enough calcium or consume a lot of caffeine, alcohol or sodium, all of which interfere with calcium's absorption into the body. A lack of calcium can lead to osteoporosis, muscle cramps, spasms and dental problems, among other issues.
Calcium Citrate
The Best Coral Supplements
Learn More
Calcium carbonate used to be the preferred supplement of choice but studies have shown that calcium citrate is more "bioavailable" to the body than calcium carbonate 1. A study published by the "Journal of Clinical Pharmacology" used serum parathyroid hormone (PTH) suppression as one of three measures to show calcium absorption. Calcium citrate showed a 50% increase in PTH suppression over calcium carbonate, which is evidence that it is better absorbed by the body.
Chelated Calcium
Chelated calcium is a form of calcium bonded to amino acids, so that the human body will recognize it as a food and absorb it easier. Chelation improves absorption over that of other forms of calcium. Many chelated forms of calcium are proprietary blends. However, some forms are known as calcium gluconate, calcium lactate, calcium citrate and calcium citrate malate.
- Chelated calcium is a form of calcium bonded to amino acids, so that the human body will recognize it as a food and absorb it easier.
- Many chelated forms of calcium are proprietary blends.
Considerations
What Are the Daily Values of Calcium for a 2000 Calorie Diet?
Learn More
Calcium citrate is a form of chelated calcium and has solid studies to back up its effectiveness 2. More complex chelated forms are often proprietary and have little scientific evidence to support claims of higher effectiveness. Calcium citrate is far less expensive than most proprietary chelates and this is also a factor in choice.
Poor Forms of Calcium
Calcium from oyster or seafood shells is to be avoided as it may contain heavy metal contamination. Coral calcium has been claimed as the next miracle supplement. However, it is simply calcium carbonate. This does not justify the additional cost involved.
- Calcium from oyster or seafood shells is to be avoided as it may contain heavy metal contamination.
- However, it is simply calcium carbonate.
Related Articles
References
- Calcium Citrate Shown to Have Superior Bioavailability
- Chelated Mineral Studies
- Corliss J. Choosing a calcium supplement. Harvard Health Publishing, Harvard Medical School. Updated October 13, 2020.
- NIH Office of Dietary Supplements. Calcium fact sheet for health professionals. Updated March 26, 2020.
- Chiavacci A. All about calcium supplements. Brigham Health.
- NIH National Cancer Institute. NCI drug dictionary, calcium citrate.
- Klemm S. Calcium. The Academy of Nutrition and Dietetics. Updated April 2020.
- Tankeu AT, Ndip Agbor V, Noubiap JJ. Calcium supplementation and cardiovascular risk: A rising concern. J Clin Hypertens. 2017;19(6):640-646. doi:10.1111/jch.13010
- Ilich JZ, Kelly OJ, Liu P-Y, et al. Role of calcium and low-fat dairy foods in weight-loss outcomes revisited: results from the randomized trial of effects on bone and body composition in overweight/obese postmenopausal women. Nutrients. 2019;11(5):1157. doi:10.3390/nu11051157
- Wellspan Health. Calcium citrate. Updated December 13, 2017.
- John Hopkins Medicine. Calcium supplements: Should you take them?.
Writer Bio
Brenda Keener is a high tech sales and marketing executive with more than 25 years' experience in various Silicon Valley companies. She has been writing all her life and actively freelancing for the last 10 years. She holds a B.S. in materials science from Northwestern University, an M.S.E.E. from Santa Clara University, and an M.B.A. from Edinburgh Business School.