Citrate vs. Citrate Malate – The Ultimate Showdown for Bone Strength

When it comes to bone health, calcium is the undisputed heavyweight champ. But within this realm lies a battle royal – a fight for supremacy between two common calcium supplement contenders¹: calcium citrate and calcium citrate malate. Both boast impressive credentials, but only one can truly claim the title of the ultimate bone builder. Let’s delve into the ring, analyse their strengths and weaknesses, and ultimately crown the victor!³⁴⁵

Calcium Citrate: The Reliable Veteran

Calcium citrate has been a mainstay in the calcium supplement arena for decades⁵. This popular form is known for its high bioavailability, meaning your body readily absorbs the calcium it contains⁶. This is a significant advantage, especially for individuals with low stomach acid⁷⁸. Unlike some other calcium supplements, calcium citrate doesn’t require a highly acidic environment for absorption, making it a stomach-friendly choice⁹.

Citrate’s popularity isn’t just about convenience – it offers several key benefits:

• Gentle on the Gut: Many calcium supplements, like calcium carbonate, can cause constipation. Calcium citrate, on the other hand, is generally well-tolerated and less likely to disrupt your digestive system¹⁰.
• Widely Available: Finding calcium citrate is a breeze. It’s a staple in most drugstores and health food stores, making it a readily accessible option.
• Proven Track Record: Years of research and clinical use have established calcium citrate as an effective way to increase calcium intake and support bone health¹¹.

However, even the most seasoned veteran has room for improvement. While calcium citrate is a dependable choice, recent research suggests a challenger might offer a slight edge: calcium citrate malate.

Calcium Citrate Malate: The Innovative Challenger

This newcomer takes the familiar calcium citrate formula and adds a twist – malic acid. Malic acid, naturally found in fruits like apples, might be the secret weapon that elevates calcium citrate malate’s function¹². Leafy green vegetables are a great source of calcium citrate malate. Calcium citrate malate powder typically appears as a white to off-white powder or fine granules. This powdery consistency allows it to be easily encapsulated in supplements or mixed into drinks¹³. Unlike some other calcium supplements, it boasts good solubility in water, meaning it dissolves readily for efficient absorption within the body.

Here’s where calcium citrate malate steps into the ring, potentially delivering some knockout punches:

Enhanced Absorption:

Studies suggest calcium citrate malate offers better absorption compared to plain calcium citrate¹⁴¹⁵, particularly for those with low vitamin D. This translates to more readily available calcium for your body.

One gram of calcium citrate malate USP typically provides around 200mg of elemental calcium in calcium citrate malate, the standard measurement for calcium content. The inclusion of malic acid in calcium citrate malate benefits, with its additional carboxylic acid group, might be the secret weapon.

This potentially enhances the overall calcium citrate malate solubility, making it easier to dissolve and absorb, especially for individuals with digestive issues¹⁶.
This improved solubility also translates to its high mixability in drinks and easy absorption, maximizing its bone-building potential. Calcium citrate malate supplements come in various convenient forms like capsules, tablets, and even powders for easy mixing into beverages.

Bone Health Potential:

Bone woes got you down? Here’s where calcium citrate malate (CCM) comes in as a knight in shining armour for your skeletal system¹⁷.

Unlike other calcium sources that need to be paired with food for absorption, CCM is a superhero that works anytime, with or without a meal. This translates to better bone health for adults, especially postmenopausal women.

Studies suggest not only calcium citrate malate for bone loss slowing down in older adults but also calcium citrate malate for healing fractures¹⁸. Bonus: for those prone to kidney stones, CCM won’t worsen the problem!

Early research showed calcium citrate malate might be more effective than placebo or even calcium carbonate in boosting bone health for postmenopausal women with low calcium intake (Fig -2a).

While more studies are needed to solidify this claim, the initial findings are promising for those seeking a supplement that goes beyond just maintaining bone health¹⁹²⁰.

Based on the evidence, calcium citrate malate appears to be the superior choice for most individuals seeking optimal bone health²¹.

Calcium citrate malate uses

For bone health champions, calcium citrate malate (CCM) and vitamin D3 are a powerful duo. CCM, unlike some calcium sources, is easily absorbed by your body, even without food. Vitamin D3, often called the sunshine vitamin, is crucial for helping your body use that calcium.

Together, they work to strengthen bones and reduce the risk of fractures, especially important as we age. It has been seen in study that over three years, 5.9% of people in the calcium citrate malate + vitamin D3, and folic acid group suffered a first-time fracture, compared to 12.9% in the placebo group (Fig – 2b)²².

For those concerned about bone health, calcium citrate malate (CCM), calcitriol, and vitamin K2-7 form a dream team of nutrients. CCM provides readily absorbed calcium, the building block of strong bones.

Calcitriol, the active form of vitamin D, acts like a supercharger, helping your body absorb even more calcium from your gut²³. Vitamin K2-7 then steps in like a conductor, directing that calcium to your bones and teeth where it’s most needed. This powerful trio can help prevent bone fractures²⁴.

• Calcium is vital for both mom and baby during pregnancy, with enough supporting the development of strong bones and teeth for your little one. Calcium citrate malate in pregnancy is widely used for being easily absorbed by the body²⁵.
• While research on the effects of calcium citrate malate for sperm is ongoing, some studies suggest it may play a role in male fertility.
• While calcium citrate malate is primarily researched for its bone health benefits, some early studies are exploring calcium citrate malate benefits for skin health.
• While some kids get enough calcium from their diet, calcium citrate malate for kids can be an option for children with low calcium intake to support healthy bone development.
  

  Conclusion

  When it comes to choosing a calcium supplement, both calcium citrate and calcium citrate malate (CCM) are good options. However, CCM might be the champion for a few reasons. Cost-wise, calcium citrate tends to be slightly cheaper.
  But, that small price difference can be offset by the potential for needing a higher dose of calcium citrate because it isn’t absorbed quite as well as CCM²⁶.
  Here’s the kicker: calcium citrate can sometimes cause side effects like constipation and bloating, while CCM is gentler on the digestive system. So, while calcium citrate might be a budget-friendly option initially, CCM’s superior absorption and milder side effects might make it the more cost-effective choice in the long run.