What Is Calcium Orotate?
Calcium orotate is a compound where a calcium molecule is bonded to two molecules of orotic acid. This bonding helps protect the calcium from stomach acid, allowing it to remain intact until it reaches the intestines. Once in the gut, the calcium is absorbed into the bloodstream and delivered to areas where it’s most needed, such as bones and other tissues. In this form, the body absorbs about 90 to 95 percent of the calcium.
What Does Calcium Do In the Body?
Calcium is essential for healthy hair, nails, and teeth, but it also plays a crucial role in heart health and basic metabolism. Low calcium levels can lead to more than just weakened bones; calcium is vital for many bodily functions, including cellular metabolism. However, as of 2006, only 32 percent of Americans were getting the necessary levels of calcium for proper body function.
Maintaining optimal calcium levels is important at all ages, from the seemingly invincible youth to the elderly who are at risk for osteoporosis. Without enough calcium, the body may extract it from the bones for metabolic processes, leading to a deficiency. For optimal absorption and use, calcium also requires vitamin D and magnesium.
Is Calcium Orotate the Best Form of Calcium?
Calcium orotate is considered the most highly absorbed and effective calcium supplement, especially for bone conditions and overall bone health. It helps restore normal mineral concentrations in bones, cartilage, and teeth. Below, we compare calcium orotate with other forms of calcium and highlight its specific health benefits.
Calcium Orotate vs. Calcium Carbonate
Calcium carbonate is the most common calcium supplement available, but it is essentially the same as chalk. The stomach cannot digest calcium carbonate unless taken with food due to insufficient stomach acid to break it down. Some healthcare providers have even found undigested calcium carbonate tablets lodged in the intestines. The absorption rate of calcium carbonate averages 31 percent and can be lower if not taken with food. Therefore, calcium orotate is a better option for supplementation needs.
Calcium Orotate vs. Calcium Citrate
Calcium citrate is the second most common form of calcium supplement. Its absorption is better than calcium carbonate but still not as high as calcium orotate. The advantage of calcium citrate is that it can be taken without food, as stomach acid can break the calcium apart from the citrate molecule. However, calcium citrate only has an absorption rate of around 39 percent. Calcium orotate offers even better absorption, between 90 and 95 percent, as it can penetrate cell membranes and deliver calcium directly to the mitochondria and nucleus of each cell.
Calcium Orotate vs. Calcium Acetate
Calcium acetate is typically used as a medication for kidney patients. In the body, calcium and phosphorus levels balance each other; when one is too high, taking the other can bring it down. For patients with chronic kidney disease, doctors may prescribe calcium acetate to lower high phosphorus levels. Studies have found calcium acetate more effective than calcium carbonate at lowering phosphorus levels in dialysis patients. However, no studies have compared calcium orotate with calcium acetate for chronic kidney conditions.
Calcium Orotate vs. Calcium Aspartate
Calcium aspartate is more readily absorbed than calcium carbonate and calcium citrate but not as well as calcium orotate. Like calcium orotate, calcium aspartate is acid-resistant, meaning it survives stomach acid without the calcium being dissociated from the acetate molecule. Aspartate molecules effectively deliver calcium to bone tissues, especially when experiencing a loss of bone mineral density, but it still only has an absorbability of 45 percent compared to 90 to 95 percent for calcium orotate.
Calcium Orotate vs. Other Forms of Calcium
There are a few less commonly sold forms of calcium, including 2-AEP (aminoethyl-phosphate). According to research by Dr. Hans Nieper, this calcium supplement best supports your nerves and nervous system. If you are specifically looking for nerve cell or nervous system support, look for calcium 2-AEP. For bone support and most other uses, calcium orotate is recommended. Another form, calcium hydroxyapatite, comes from cow bone, which is not recommended due to its animal source. Vegan, plant-sourced, pure supplements like calcium orotate from non-animal sources are preferred.
Benefits of Calcium Orotate
Most people know calcium helps bone health, but did you know it also plays a vital role in mental health and metabolism? Calcium fulfills several essential functions in your body, which are explained below. Due to its high bioavailability, calcium orotate is the best way to maximize these health benefits.
Promotes Strong Bones
Calcium supplements can prevent bone loss and osteoporosis. While many forms of calcium supplements may aid in this prevention, studies by Hans A. Nieper showed that calcium orotate provided bones with more usable calcium per milligram consumed. Calcium supports bone, cartilage, and teeth health throughout life, especially as women lose calcium after menopause.
May Assist With Weight Control
Calcium orotate has been shown to reduce food cravings. Nieper’s studies found that supplementing the diets of chronic overeaters with calcium orotate significantly reduced cravings. Other studies have linked calcium supplementation with lower weight gain over time.
Enhances Mood
Calcium orotate has been linked to mood enhancement and overall cognitive improvement. Calcium plays a role in hormone signaling in the body, so getting enough of this mineral helps ensure hormonal balance, which supports mood.
Protects the Heart
Calcium aids cardiac muscles and assists the nervous system in maintaining optimal blood pressure levels in the arteries. It decreases the amount of fat absorbed in the intestines, lowering blood cholesterol and reducing the risk of cardiovascular conditions. However, while some studies have found calcium decreases the risk of heart conditions, others have found no effect, and some have found that levels of calcium supplementation above the recommended doses may even increase heart disease risk.
Normalizes Premenstrual Symptoms
Adequate amounts of calcium prevent the release of hormones related to premenstrual mood-related disorders, including anxiety, depression, and irritability. Calcium supplementation is important for women athletes or other extremely thin women who have ceased having regular menstrual periods, as they may experience bone loss or stress fractures.
Calcium Orotate Safety Considerations
Some studies have linked excess calcium supplementation to cardiovascular disease. The studies are inconsistent; some found a positive effect on the heart, others showed no effect, and a few showed that people, particularly men, who took over 1000 mg/day of calcium had a 20 percent greater risk of developing heart disease.
Taking calcium in supplemental form (but not from dietary sources) in excess of the upper recommended limits may lead to hypercalcemia, which is excess calcium in the blood. It’s important to get as much of your calcium from your diet as possible, preferably from plant-based sources. While everyone needs calcium, there’s no benefit to taking more than the recommended dose, and some studies have linked taking more than 1,000 mg daily for multiple years with a higher risk of developing kidney stones.
As with any calcium supplement, the most common side effect is mild stomach discomfort or occasional constipation. These side effects can be remedied by taking the supplement with food and eating a high-fiber diet. Less common side effects include nausea or vomiting, headache, tiredness, unexpected weight loss, or mood changes. If you experience any of these symptoms when taking calcium, please see your healthcare provider.
Best Calcium Orotate Supplement
I recommend a calcium orotate supplement for optimal bone, brain, and metabolic support. Look for a high-quality supplement that is vegan and GMO-free. IntraCal, which includes both calcium orotate and magnesium orotate, is a good option. Magnesium is a cofactor required for your body to use calcium with maximum bioavailability.
How Much Calcium Do You Need?
If you take calcium supplements, you need to find the right balance of taking enough but not too much for optimal health benefits and safety. The Food and Nutrition Board (FNB) of the Institute of Medicine of the National Academies has developed Recommended Dietary Allowances (RDA) for Calcium, listed in the table below.
