Orthopedic doctors tell you: which is better, calcium tablets, calcium carbonate and calcium citrate? How to choose?

As we all know, calcium and vitamin D supplementation is of great significance for delaying and treating osteoporosis.

For example, the latest authoritative clinical consultant suggested:

Although it is recommended to supplement calcium by drinking milk in a normal diet, we need to take extra calcium tablets when these are still not enough.

The Spring Festival is coming, # Good luck #? I believe many friends will choose calcium tablets as gifts for their elders when they go home. Today, there are two main types of calcium tablets on the market:

Perhaps it is because people like the word "organic" too much (for example, people always think that organic vegetables are better. . . ), there are rumors that "organic calcium is better than inorganic calcium", "eating calcium carbonate means eating limestone" and "eating calcium carbonate is easy to lead poisoning", such as the following figure:

However, is this really the case?

Today we will talk about the difference between "calcium carbonate" and "calcium citrate" and how to choose.

Let's get to the point first, and then start later:

Next, I'll tell you the difference between calcium carbonate and calcium citrate.

Globally, compared with "calcium citrate", "calcium carbonate" is more widely used and cheaper.

The latest authoritative clinical consultant recommended "calcium carbonate" as the first choice for calcium supplementation, instead of "calcium citrate".

The calcium content of calcium carbonate is higher than calcium citrate.

Therefore, taking "calcium carbonate" to supplement calcium every day is generally less than taking "calcium citrate", which is easier for patients to follow.

Latest suggestions:

In other words, the absorption effect of "calcium citrate" is better than "calcium carbonate". This is related to the fact that the absorption of calcium carbonate depends on the action of gastric acid, which we will talk about later.

The absorption of "calcium carbonate" requires the participation of gastric acid, but "calcium citrate" does not. So, if you have gastritis, gastric ulcer and other diseases, and are taking some drugs that inhibit gastric acid secretion, such as: omeprazole, XX lazole, cimetidine, XX titidine.

At this time, the absorption of "calcium carbonate" is poor, so you should choose to eat "calcium citrate".

It is true that "calcium carbonate" can cause side effects such as indigestion and flatulence, but "calcium citrate" may also bring adverse effects such as headache and constipation.

In addition, people with allergies may have allergic reactions to both forms of calcium.

Indeed, many natural "calcium carbonate" preparations (such as oyster shells or bone meal) contain a small amount of lead, and refined (acid-resistant) "calcium carbonate" or "calcium citrate" also contains a small amount of lead.

However, both the related research [3] and the latest research believe that a very small amount of lead in "calcium carbonate" and "calcium citrate" is unlikely to cause health risks, because calcium can prevent the absorption of lead.

In a word, you will understand:

(1) Actually, "calcium carbonate" and "calcium citrate" have their own advantages and disadvantages. You should choose according to the specific situation.

(2) The so-called "organic calcium is better than inorganic calcium", "Eating calcium carbonate means eating limestone" and "Eating calcium carbonate is easy to lead poisoning" are all rumors. Don't trust them.

For more interesting, useful and informative medical science knowledge, you are welcome to continue to pay attention to @ Orthopedic Doctor Lu Yao.

1.70 brands of lead in dietary calcium supplements. Am J public health1993; 83: 1 155.

2. Ross EA, Szabo, NJ, Turbett, IR. Lead content of calcium supplements. JAMA 2000284: 1425.

3. Sydney RP. Lead in calcium supplements: Is it worthy of vigilance or celebration? JAMA 2000284: 1432.