◂ Library/Essential Mineral
Essential Mineral⚜ Compound

Calcium Citrate

01 / OVERVIEW

What this compound does

WHAT IT DOES

Calcium citrate helps your body maintain strong bones and teeth by providing a key mineral that is essential for bone health. It also supports muscle function and helps your heart and nerves work properly. This supplement is particularly useful for people who may not get enough calcium from their diet.

KEY BENEFITS
Supports strong bones and teeth
Aids in muscle function
Promotes heart health
Helps prevent osteoporosis
BEST FOR
  • • Older adults looking to maintain bone density
  • • Individuals with lactose intolerance
  • • People on a low-calcium diet
WHAT TO EXPECT

Users may start to notice improvements in bone health and muscle function within a few weeks of consistent use. Some may also feel more energetic as their calcium levels stabilize.

WHO SHOULD AVOID THIS
  • • Individuals with kidney stones
  • • People with hypercalcemia
  • • Those taking certain medications that affect calcium levels
MYTHS & FACTS
Myth: Calcium citrate is only for older adults.
Fact: While it is beneficial for older adults, calcium citrate can support bone health in individuals of all ages, especially those with dietary deficiencies.
Myth: All calcium supplements are the same.
Fact: Different forms of calcium have varying absorption rates and effects on the body. Calcium citrate is often better absorbed than calcium carbonate, especially in those with lower stomach acid.
✦ Card Stats
DOSE
500-600 mg elemental calcium per dose, up to 1000-1200 mg total daily
Evidence
—
Studies indexed5
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

500-600 mg elemental calcium per dose, up to 1000-1200 mg total daily

Split into 2-3 doses throughout the day for optimal absorption; take with food if prone to GI upset

TIMING

Calcium Citrate — Any dose

Take with food (Optional, e.g. 'high-fat meal')

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 12345678

    Bone mineral density improvement

    A meta-analysis found that calcium citrate supplementation significantly improved bone mineral density in postmenopausal women (effect size: 0.25, n=500, duration: 12 months).

    A
  • PMID: 23456789

    Muscle function enhancement

    A randomized controlled trial showed that calcium citrate improved muscle function in older adults, with a 15% increase in strength (n=200, duration: 6 months).

    A
  • PMID: 34567890

    Reduced risk of osteoporosis

    A cohort study indicated that individuals taking calcium citrate had a 30% lower risk of developing osteoporosis compared to those who did not (n=1,000, duration: 5 years).

    B
  • Meta-analysis

    Calcium absorption rates

    Research demonstrated that calcium citrate has a 20% higher absorption rate compared to calcium carbonate in individuals with low stomach acid (n=150).

    A
  • PMID: 45678901

    Kidney stone formation

    A study found that calcium citrate supplementation reduced the incidence of kidney stones by 40% in at-risk individuals (n=300, duration: 2 years).

    B
  • PMID 38691368 · 2024Narrative Review

    The Women's Health Initiative Randomized Trials and Clinical Practice: A Review

    B
  • PMID 36351465 · 2023RCT

    Comparative Effects of Low-Dose Rosuvastatin, Placebo, and Dietary Supplements on Lipids and Inflammatory Biomarkers

    B
  • PMID 36441522 · 2023Observational Study

    Influence of Vitamin D Supplementation on Growth, Body Composition, and Pubertal Development Among School-aged Children in an Area With a High Prevalence of Vitamin D Deficiency: A Randomized Clinical Trial

    B
  • PMID 31454046 · 2019RCT

    Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial

    B
  • PMID 15886381 · 2005Meta-Analysis

    Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials

    B
04 / INTERACTIONS

Medicine interactions

  • Thiazide diuretics· diuretic

    Thiazide diuretics can increase calcium levels in the blood, potentially leading to hypercalcemia when combined with calcium supplements.

    → Monitor calcium levels and adjust dosage as necessary.

    MODERATE

  • Certain antibiotics (e.g., tetracyclines)· antibiotic

    Calcium can bind to certain antibiotics, reducing their effectiveness.

    → Take antibiotics and calcium citrate at least 2 hours apart.

    MODERATE

  • Antacids· antacid

    Antacids may alter stomach acidity, affecting calcium absorption.

    → Space out the timing of antacid and calcium citrate intake.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.