Supplement
Calcium citrate
SaveA well-absorbed calcium salt that does not require stomach acid for absorption, making it suitable for older adults and those on acid-reducing medications.
Quick verdict
The preferred calcium form for people with low stomach acid. Whether calcium supplementation itself is net beneficial for all adults remains debated.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Well-absorbed regardless of gastric pH, unlike calcium carbonate. Meta-analyses support bone density maintenance but cardiovascular safety of high-dose calcium supplementation has been questioned (Bolland et al. meta-analyses).
Benefits
- Absorbed without stomach acid requirement
- Supports bone mineral density
- Suitable for elderly and PPI users
Dosage notes
500–600 mg per dose, up to 1000–1200 mg/day total (including dietary sources). Take with vitamin D.
Side effects
- Constipation
- Bloating
- Possible cardiovascular risk at very high doses
Who should be cautious
The Bolland meta-analyses suggested possible cardiovascular risk at >1000 mg/day from supplements. Food-derived calcium does not carry this signal.
What this page cannot tell you
Total calcium intake (food + supplements) should be balanced. Excessive supplementation may be counterproductive. Co-administration with vitamin D improves outcomes.
Leaderboard scores
- Longevity35
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