什麼是檸檬酸鈣 (E333)?

Calcium citrate is the calcium salt of citric acid.

Calcium citrate is an over-the-counter (OTC) calcium supplement. Calcium is an essential mineral for healthy teeth and bones. It is also important for blood vessel, muscle and nerve health, and supports hormonal function.

Calcium supplements are usually sold as calcium carbonate or calcium citrate. Calcium citrate is easier to absorb than calcium carbonate. Your body doesn't need stomach acid to absorb calcium citrate, which makes it a better choice for people who take heartburn medication or have digestive issues.

Calcium citrate is available in tablet, powder, and gummy forms. It can be taken on an empty stomach. However, it works best when taken with food.

  • CAS No. 813-94-5
  • EC number 212-391-7
  • E No. E333

Calcium citrate uses

Calcium is an important mineral that supports multiple systems throughout the body. You must maintain adequate calcium levels for your heart, nervous system, and muscles to function properly.

Calcium is probably best known for building strong bones. But beyond bones, possible benefits of calcium supplementation include lowering the risk of cancer, heart disease, preeclampsia and metabolic syndrome. It can also help some people maintain a healthy weight. Research supports some of these uses more than others.

bone health

Because calcium's role in building healthy, strong bones is well known, some studies have focused on whether calcium supplements can prevent age-related loss of bone mineral density (BMD) and fractures. Unfortunately, the results of this study are mixed.

For example, one study used data from the National Health and Nutrition Examination Survey to evaluate the association between dietary calcium intake and BMD in older adults. Studies have found that higher dietary calcium intake is associated with greater BMD in the lumbar spine (the vertebrae of the lower spine). The researchers found that this benefit was only seen in women, but not in men.

Another study of calcium intake and bone loss in osteopenic postmenopausal people found no effect on bone loss.

cancer

Due to the protective effect of calcium on cells. Overall, however, the findings are mixed.

One study evaluated the effects of calcium and vitamin D supplements on cancer rates in older women. There was no significant reduction in cancer risk after four years compared with placebo.

heart disease

Calcium has the ability to reduce lipid absorption, with mixed results, with some studies showing no effect.

Data from a study on calcium intake and hypertension in obese adults. Among adults, researchers found that those with high blood pressure and obesity had a 10% lower calcium intake.

However, one clinical trial found that calcium supplements increased the risk of heart disease by a significant 15% in a healthy postmenopausal population.

other

In addition to the potential health benefits listed above, some people use calcium to:

  • preeclampsia
  • lose weight
  • metabolic syndrome

lack of calcium

Some people may develop a calcium deficiency when their calcium intake falls below recommended levels over time, they have specific risk factors for lower than normal levels, or there is a special reason why they are unable to digest or absorb calcium.

What causes calcium deficiency?

When you don't get enough calcium from external sources, such as food or supplements, or you don't absorb calcium well, your body uses calcium from your bones to maintain blood levels. Over time, taking calcium from your bones can weaken your bones and increase your risk of fractures.

People most at risk of calcium deficiency are postmenopausal people and those who do not eat dairy products.

How do I know if I am calcium deficient?

Calcium deficiencies may require specific laboratory testing by a healthcare provider to properly identify and diagnose. However, certain symptoms and health conditions may indicate a deficiency. These include:

  • reduced bone strength
  • osteoporosis
  • osteopenia
  • fracture
  • rickets in children
  • adult bone disease

For women over 50, a bone density screening is an excellent way to assess the condition of your bones. If you are unsure whether you are meeting your calcium needs, a nutritionist may be able to assist.

What are the side effects of calcium citrate?

Your healthcare provider may recommend that you take calcium citrate to maintain bone health. However, there may be potential side effects from consuming supplements such as calcium citrate. These side effects can be common or serious.

Common side effects

Common side effects of calcium include:

  • gas
  • abdominal bloating
  • constipate

Most of the time, you can reduce symptoms by taking smaller doses throughout the day or taking the supplement with meals.

serious side effects

Rarely, calcium supplementation can cause more serious conditions, including:

  • heart disease
  • Gastrointestinal diseases
  • kidney stones
  • age-related macular degeneration
  • metabolic syndrome

There is controversy about the benefits of calcium supplements. Some researchers suspect that calcium supplements are not effective in reducing fractures and may cause other problems.

Precaution

If you have a history of kidney disease, kidney stones, cancer, high blood calcium, or parathyroid disease, talk to your healthcare provider before taking calcium citrate supplements.

In addition, calcium supplements may interact with certain medications, including:

  • Dovato, Tivicay (dolutegravir)
  • Synthroid, Levoxyl (levothyroxine)
  • Eskalith, Lithobid (lithium)
  • Quinolone antibiotics, such as Cipro (ciprofloxacin), Factive (gemifloxacin), and Avelox (moxifloxacin)

Be sure to discuss calcium citrate supplements with your health care provider and ask your pharmacist if you are unsure about possible interactions.

Dosage: How much calcium should I take?

When it comes to calcium supplements, determining the exact dosage can be confusing. This is because pure calcium (elemental calcium) is mixed with fillers when the supplement pills are made.

For example, calcium carbonate is composed of 60% carbonate and 40% elemental calcium. Technically speaking, calcium citrate contains only 21% calcium. 10 Read the label to find out how much pure calcium is in each pill.

The recommended dietary allowance (RDA) for calcium is as follows:

  • 200 mg: birth to 6 months
  • 260 mg: 7 to 12 months
  • 700 mg: 1 to 3 years
  • 1,000 mg: 4 to 8 years
  • 1,300 mg: 9 to 18 years
  • 1,000 mg: Everyone ages 19 to 50; Men 51-70
  • 1,200 mg: Women over 50 and men over 70

What happens if I take too much?

As with any dietary supplement, taking too much calcium may do more harm than good. Therefore, only take supplements after you know you are not getting enough from food and drinks and consult your healthcare provider.

To avoid toxicity, pay attention to the appropriate recommended dosage (as mentioned above) and keep the upper limit in mind. For calcium, the Food and Nutrition Board has established safe upper limits as follows:

  • 0-6 months: 1,000 mg
  • 7-12 months: 1,500 mg
  • 1–8 years: 2,500 mg
  • 9–18 years: 3,000 mg
  • Ages 19–50: 2,500 mg
  • Ages 51 and older: 2,000 mg

If you consume more than this amount or more than your healthcare provider recommends, you may need to seek medical assistance.

How to Store Calcium Citrate

Store calcium in a cool, dry place. Keep it away from direct sunlight. Throw away after one year or as directed on packaging.

Calcium sources and precautions

Calcium is vital for people of all ages. Children and teenagers' bones are still forming and they should be careful to get enough calcium. Sitting down with a healthcare provider to review your eating habits can help determine if you're getting enough.

Calcium is easily available in food. Food sources are optimal because they are best absorbed in the body. However, supplements can also help meet daily needs when you cannot meet your needs through food sources alone.

calcium citrate supplement citric acid

Supplements typically contain 200-300 mg or 500-600 mg when combined with vitamin D. 10 Calcium citrate can be taken at any time of the day on a full or empty stomach.
Calcium absorption is highest at lower doses of calcium. For example, you will absorb about 36% of a 300 mg dose, but only 28% of a 1,000 mg dose.

generalize

Calcium is essential for strong bones, teeth and muscles. Calcium citrate supplements can help you meet your recommended daily intake, especially if you have trouble absorbing calcium. For most people, adequate calcium is obtained through food alone. Some people take calcium citrate to maintain bone health and reduce the risk of cancer and heart disease. However, research on these benefits is mixed.

Review

All comments are moderated before being published

HealthyPIG YouTube頻道 - 鋁在廚房中的應用:平衡便利性和健康

HealthyPIG YouTube頻道 - 如何判斷豆腐是否壞了?

HealthyPIG YouTube頻道 - 甘胺酸:好處、副作用與風險

HealthyPIG Magazine

View all
鋁在廚房中的應用:平衡便利性和健康

鋁在廚房中的應用:平衡便利性和健康

👆🏻按鈕訂閱youtube頻道 感謝! 鋁在全球許多廚房中都是一種不可或缺的材料,因其多功能性和實用性而廣受歡迎。從鋁箔(石紙)到炊具 (廚具),它的存在幾乎無處不在。然而,關於鋁暴露的健康風險的討論引起了更多的關注。本文探討了鋁在廚房中的使用、潛在的健康問題、實際問題、注意原因、應避免...
兒童出現夢擾症?

兒童出現夢擾症?

什麼是夢擾症? 夢擾症(Parasomnia)是一類睡眠障礙,特徵係喺睡眠期間或者睡眠-醒覺過渡期間出現異常嘅行為、動作、情感、感知或者生理事件。以下係啲常見例子: 非快速眼動(Non-REM)夢擾症 呢啲發生喺非快速眼動(Non-REM)睡眠階段: 夢遊症:喺訓著嘅時候起身行來...
什麼是香印提子?

什麼是香印提子?

香印提子,(學名:Shine Muscat) 又名陽光玫瑰和晴王麝香葡萄 香印提子是由日本國家農業和食品研究組織(NARO)培育和註冊的葡萄品種,註冊名為「葡萄諾林21號」。該品種起源於廣島,近年來因其獨特特性迅速走紅,成為日本主要葡萄品種之一。香印提子因其「帶皮食用」、「無籽」、「粒大」和「...
什麼是秋葵?

什麼是秋葵?

秋葵是一種主要在溫暖和熱帶氣候地區種植的蔬菜作物,例如非洲和南亞。 它的外形獨特,長條狀,因此也被稱為"Lady's Finger"。 秋葵主要有兩種顏色 - 紅色和綠色,兩者味道相同,紅色的秋葵煮熟後會變綠。 營養價值 秋葵熱量低,每100克約33-40卡路里。 富含膳食纖維、維生素A...
什麼是薯仔麵?

什麼是薯仔麵?

薯仔麵是一種韓國傳統的即食麵,主要原料是馬鈴薯澱粉製成的麵條。它有以下特點: 麵條口感彈有嚼勁,與一般麵條有所不同。 常見的口味有原味、辣味等,有些品牌會推出限定口味。 通常以袋裝或杯裝形式出售,方便食用。 除了麵條外,還會附有調味包,如辣椒粉、蔬菜粉等。 屬於較為健康的即食麵選擇,因為主要...
菠菜苗的健康益處和烹飪多樣性

菠菜苗的健康益處和烹飪多樣性

菠菜苗,即菠菜植物的嫩芽和嫩莖,在獨特的風味和出色的營養價值方面越來越受到人們的喜愛。儘管與成熟的菠菜葉相比經常被忽視,但菠菜苗提供了許多健康益處和烹飪可能性,值得關注。 營養價值 儘管體積小,菠菜苗卻是營養豐富的。它們富含維生素C、維生素K、維生素A、葉酸、鐵和鉀等必要的維生素和礦物質。此外...
菠菜禁忌 - 菠菜不能與什麼一起吃?

菠菜禁忌 - 菠菜不能與什麼一起吃?

菠菜的營養價值 菠菜,作為一種營養豐富的蔬菜,被廣泛認可為健康飲食的一部分。它含有豐富的維生素A、維生素C、鐵、鎂和纖維,這些營養素對於促進免疫系統、預防貧血和維持消化功能至關重要。然而,雖然菠菜對我們的健康有益,但它也有一些需要注意的禁忌,特別是在與其他食物一起食用時。 與其他食物的相容性 ...
怎麼做刀削麵: 卡路里和營養

怎麼做刀削麵: 卡路里和營養

刀削麵,是中國美食中常見的一種麵條,特別是在中國山西地區。這些麵條是手工製作的,使用特殊的刀將麵團切成條狀,直接放入沸水中。由此產生的麵條形狀不規則,粗細和長度各異,並且通常具有耐嚼的質地。刀削麵通常用於湯或炒菜,以其獨特的外觀和質地而聞名。 背景 刀切面誕生於元代,當時刀具被沒收,促使人們使...
什麼是擔擔麵?

什麼是擔擔麵?

什麼是擔擔麵? 擔擔面,又稱擔擔面,是起源於中國川菜的麵食。這道菜通常由麵條和由辣椒油、四川花椒、豬肉末、醃製蔬菜製成的辛辣可口的醬汁組成,有時還有花生醬或芝麻醬。 「擔擔」這個名字是指街頭小販賣麵和醬時用的擔子。擔擔麵以其大膽的口味而聞名,包括川菜特有的麻辣味,是國內外流行的街頭小吃和餐廳菜...