Calcium Citrate

What Does Calcium Citrate Do?

Calcium citrate is a highly bioavailable form of calcium, an essential mineral that serves as the foundation for both skeletal strength and acute physical performance. Unlike cheaper forms like calcium carbonate, the citrate version is easily absorbed regardless of whether you have eaten, making it an ideal inclusion for pre-workout formulas.

• Muscle Contraction: Calcium ions are the primary trigger for the 'sliding filament' process in muscle fibers, allowing your muscles to contract and generate force during a lift.
• Bone Density Support: Intense training places significant stress on the skeletal system; calcium ensures your bones remain dense and resistant to stress fractures.
• Nerve Transmission: It facilitates the transmission of nerve impulses from the brain to the muscles, ensuring your mind-muscle connection remains sharp.
• Metabolic Support: Calcium plays a role in activating various enzymes that assist in energy metabolism, helping you power through long sessions.

Clinical vs. Gym Bro Dosing

Key Insight: The human body generally cannot absorb more than 500-600mg of elemental calcium in one sitting. If your supplement provides the full 1,000mg clinical dose, ensure you aren't also consuming a massive amount of dairy or other fortified foods at the exact same time to avoid wasting the excess.

Side Effects & Warnings

• Gastrointestinal Issues: While calcium citrate is easier on the stomach than carbonate, some users may still experience mild bloating or gas.
• Constipation: High doses of supplemental calcium can occasionally slow down bowel movements if fiber and water intake are low.
• Mineral Competition: High levels of calcium can interfere with the absorption of other minerals like zinc, magnesium, and iron.

Tip: If you are prone to kidney stones, consult with a physician before starting a calcium regimen. Always ensure you are staying hydrated to help your kidneys process supplemental minerals efficiently.