If you’re fairly educated about calcium supplements, you’ve likely heard that calcium citrate is better than calcium carbonate. But you may be surprised to know that the research doesn’t really back up this claim.
What is it about citrate that makes it better? Well, supposedly it’s absorbed a lot better. And in some cases, this is true. Calcium citrate doesn’t require as much stomach acid to break down as carbonate, so it doesn’t have to be taken with food. That’s why older people and those who’ve had bariatric surgery (both of whom produce less stomach acid) are generally recommended to take citrate over carbonate.
But here’s the truth: According to the research, there really may not be that much of a difference.
In 1987 the New England Journal of Medicine published this study which found little, if any, difference between absorption rates of calcium carbonate, calcium citrate, three other forms of calcium, and milk.
A study on the absorption of calcium as carbonate and citrate salts, published in Osteoporosis International in 1999, found that “when taken with food calcium from the carbonate salt is fully as absorbable as from the citrate.”
Ten years later the British Journal of Nutrition published a study comparing the effects of calcium carbonate, citrate, and potassium on both calcium markers and bone metabolism. Their conclusion states that, “no differences in bone formation marker… were seen among the study subjects,” and that, “both Ca supplements were absorbed well.”
Then, of course, there is the widely publicized studies showing calcium supplements tied to an increased risk of heart attacks.
The British Medical Journal reported this study in 2008 showing an increased risk of “cardiovascular events” in women who were given calcium citrate (they were actually given Citracal) compared with a placebo group.
The same publication reported this meta-analysis of studies in July, 2010 that found calcium supplements (both carbonate and citrate, without any supporting ingredients) increased the risk of heart attack by about 30%.
So really, there’s not a lot of difference between calcium carbonate and citrate. Neither are the best option. That honor goes to calcium citramate – a safer, better absorbed form of calcium supplement.
I have Stage 4 lung cancer and have had clean pet scans since 6/09, recently I was diagnosed w/ pnuenomia, through an x-ray the radiologists seen 2 nodules on my lungs. I no longer have a right upper lung removed 9/08. A friend told me that cancer cells can’t live w/ the Acia berry in my system. I bought a bottle 1000 units at CVS, softgel tabs, I’m taking 4 a day. Is there any truth to this berry helping fight cancer cells?
I’m really excited to find out the answer to my question. I know you can’t guarantee anything but I really wanted to know if there were any others out there w/ cancer that have been taking this in vitamin form that has stayed in remission. Does any researcher or oncologists agree to this statement my friend discussed w/ me. We both have cancer and are willing to use any organic methods to ward off cancer cells.
Hi Carla,
There has been one study of acai and cancer cells, which you can read about here: http://pubs.acs.org/doi/abs/10.1021/jf052132n . Basically when acai was added to a culture of leukemia cells, 86% of them self destructed. But that’s the only study.. there is no definitive proof.
If you want to try taking acai to help fight your cancer, be sure what you are getting is 100% freeze dried acai with no fillers or other ingredients. We wish you the best!