Calcium citrate – Prevent thinning of bones and stop osteoporosis in its track
Osteoporosis means porosity or thinning of the bones. Bone loss with ageing is a universal phenomenon but becomes a disease when bone mass falls to a level at which fracture is likely to occur.
Calcium plays an important role of keeping our bones strong and healthy, and slowing the natural loss. It is the main component of bone structure and it has been shown that daily intake of 1000 to 1500 mg of this mineral increase or maintains bone mass density in adolescent and postmenopausal women. Both calcium citrate and calcium hydroxyapaptite are the preferred forms of calcium to supplement with, for better absorption and decreased risk of developing kidney stones.
Calcium citrate is better absorbed than the more common form of calcium, calcium carbonate, by approximately 22% to 27%. It is also gentler on the digestive system and can be taken on empty stomachs or with meals, whereas other calcium salts need to be taken only with meals for maximum absorption. Zinc and vitamin D3 work together with calcium to enhance its absorption and provide synergistic effect. Meanwhile, magnesium helps to regulate the use and absorption of calcium, phosphorus and potassium which are important minerals for bone metabolism.
Therefore, a calcium supplement in the form of calcium citrate is best taken together with magnesium, manganese, zinc and vitamin D3 for better absorption and proven health benefits. Also, keep in mind that calcium absorption is best taken when in divided doses of 500mg or less each time as amounts exceeding 500mg will decrease calcium absorption.
- Sakhaee K, Bhuket T, Adams- Huet B, Rao DS. (1999) Meta-analysis of calcium bioavailability: a comparison of calcium citrate with calcium carbonate. Am J Ther. 1999 Nov; 6(6):313-321.