Calcium Citrate Malate vs. Calcium Carbonate — What's the Difference?

Calcium Citrate Malate (CCM) is a compound that combines calcium with citric acid and malic acid, making it highly soluble in water. This solubility enhances its absorption in the body compared to other forms of calcium supplements. On the other hand, Calcium Carbonate is a more common and less expensive form of calcium supplement that contains a higher percentage of elemental calcium but is less soluble in water and relies on stomach acid for absorption.

The absorption rate of Calcium Citrate Malate is notably higher, especially in individuals with low stomach acid levels, such as older adults or those taking acid blockers. This characteristic makes it a preferred choice for those who need to ensure their calcium is effectively absorbed. Whereas, Calcium Carbonate is often recommended to be taken with meals to ensure adequate stomach acid for its absorption, which can be a limitation for some people.

Because of its higher solubility, Calcium Citrate Malate is less likely to cause gastrointestinal side effects like gas, bloating, and constipation. This makes it a gentler option for individuals with sensitive digestive systems. On the other hand, Calcium Carbonate, due to its reliance on stomach acid for dissolution, can sometimes lead to digestive discomfort, especially when taken in large doses or on an empty stomach.

Calcium Citrate Malate is often found in fortified foods and beverages, making it an easy addition to the diet. It's also available in supplement form, particularly appealing for those looking to boost their calcium intake without changing their diet significantly. Calcium Carbonate, being more cost-effective and widely available, is found in various forms, including tablets, capsules, and chewables, offering flexibility in how it can be incorporated into one’s regimen.

Despite the differences in absorption and solubility, both Calcium Citrate Malate and Calcium Carbonate are effective at improving bone health when taken as part of a balanced diet and healthy lifestyle. The choice between the two often comes down to individual health needs, digestive tolerance, and cost considerations.