Difference Between Calcium Citrate & Carbonate
Not all calcium supplements are the same; you
may have noticed that some types contain calcium citrate, while others
contain calcium carbonate. While both of these provide a healthy dose of
this mineral, they may differ in how easily your body absorbs calcium.
Consult your doctor before taking supplements of any kind. You may need a
calcium supplement if you are not getting adequate amounts of calcium
from your diet.
Calcium Citrate
Your body can best absorb calcium in an
acidic environment, and because calcium citrate is an acidic molecule,
it doesn't need stomach acids for easy absorption. Registered Dietician
Gloria Tsang advises that if you have low levels of stomach acid, your
body will more easily break down and use calcium from calcium citrate.
However, this supplement form typically contains less elemental calcium
per pill than calcium carbonate, and so you may need to take an
increased dose. Additionally, if you suffer from excess stomach acid,
calcium citrate can worsen your symptoms.
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Calcium Carbonate
Likely, you likely have a bottle of calcium
carbonate in your cupboard; this form of calcium if found in many common
brands of anti-acid tablets. Unlike calcium citrate, calcium carbonate
is alkaline and requires extra stomach acid to digest and absorb it.
Tsang recommends that you take it immediately after a meal or with a
glass of orange juice. Remember that calcium carbonate gives you more
elemental calcium per pill than calcium citrate, and so you may not need
to take more than one pill or tablet at a time.
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Proper Dosage
Most people get adequate amounts of calcium
from their daily balanced diet. If you need to take calcium supplements,
it is best to start slowly so that your body can adjust. Your body can
only absorb 500 milligrams at a time, and the University of Maryland
Medical Center recommends that you start with one daily dose the first
week and then add a second daily dosage. The daily recommended dosage of
calcium for is 1,000 milligrams per day; after age 50, women need 1,200
milligrams.
Things to Consider
Carefully follow the recommended dosage,
regardless of the type of calcium supplement you take. Harvard Health
Publications warns that in some cases, too much calcium can lead to
hypercalcemia, a condition that can cause confusion, nausea, vomiting
and nerve problems. Additionally, large doses of calcium from food or
supplements can adversely interact with prescription medications such as
antibiotics and with some types of blood pressure medications. Inform
your doctor of all the medications and supplements you take.
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