What's the Best Form of Calcium?

We know we need calcium. Our bones, teeth, nerves, muscles all demand calcium. It's elemental! But there's so much information and mis-information about the subject "out there"--what's a body to do? Good question. In fact, it's such a good question it was one of MY main questions for years. Finally, I think I've managed to sort the fact from the fiction and I'll pass along my findings to you, in the hope that you might something of value for yourself. At any rate, if I can save someone from having to do the kind of research I did--or save someone from osteoporosis because they didn't take the correct kind of calcium for them, it will be worth it.

Please note: bone health is a very complex subject and cannot be fully explored in a blog post, but appropriate calcium sources are definitely part of that picture. This blog post will only address the various forms of calcium and how they are utilized. The rest of the picture comes later, usually with the assistance of a qualified natural health practitioner.

Calcium comes in many forms. There's calcium carbonate, osyter shell, citrate, microcrystalline hydroxyapatite, malate, succinate, and on and on.....Which one should I take? Ah, that's the $64,000 question--actually much more than $64,000 because your future health depends on that decision, and if you don't get the right form of calcium, or if it's inadequately absorbed, it will cost you much more than $64,000 to deal with the after-effects!

Personally, I believe the key to what type of calcium to take is how well it will be absorbed in YOUR body, which is called "bioavailability". Calcium citrate, citrate-malate, and hydroxyapatite have very good bioavailability records. Additionally, sea greens and calcium from dark green, leafy vegetables and herbs such as nettles, have high bioavailability rates, as well.

Knowing the "good" sources of calcium listed above, the next question should be, "How can I tell what MY bioavailability rate is?" Part of the key to that is in your digestion. Hydrochloric acid production is a key factor in the decision as to what form of calcium your body can absorb. If you are under the age of 50 and in reasonably good digestive health, you may safely assume that calcium carbonate (one of the less expensive forms of calcium) will be adequately absorbed. That's because its absorption is dependent upon HCL for breakdown. If you have frequent heartburn, indigestion, or gas (commonly associated with incomplete protein digestion) you may have inadequate HCL production. A very inexpensive supplement called betaine hydrochloric acid can remedy the situation.

On the other hand, if you're over 50 and/or have inadequate HCL production, you might want to consider calcium citrate or calcium citrate-malate. Neither of these two forms of calcium depend upon HCL for breakdown, so they are considered more bioavailable. They are a little more expensive, but if there is any doubt about your HCL production, I would recommend one of these.

Another bioavailable form of calcium is microcrystalline hydroxyapatite (sometimes called MCHC or just hydroxyapatite.) This is a very absorbable form of calcium, and I have seen it combined with calcium citrate in some supplements, which I consider to be a good combination. Some researchers believe that this form of calcium has promise to rebuild bone, halting and even reversing osteoporosis.

Of course, any approach to calcium should include dietary factors. There are many fine herbs available that supply calcium, and no diet should be considered complete that does not include dark, leafy greens at least several times a week. There's a lot of calcium in a serving of collard greens. Our ancestors knew this, instinctively.

Don't forget the magnesium when you take your calcium. Most good calcium supplements supply magnesium along with the calcium. A good ratio is at least one half as much magnesium as calcium.

There are other nutrients that aid in calcium absorption, but that's a discussion for another day.