Calcium citrate malate (CCM) is a form of calcium used in dietary supplements and fortified foods. It is a combination of calcium, citric acid, and malic acid, which enhances the bioavailability of calcium, making it easier for the body to absorb compared to other calcium compounds like calcium carbonate.
- High Absorption: CCM has one of the highest absorption rates among calcium supplements (around 36-42% bioavailability), even when taken on an empty stomach. This is higher compared to calcium carbonate, which needs to be taken with food for better absorption.
- Bone Health: Like other forms of calcium, CCM supports bone health by contributing to bone mineral density and reducing the risk of conditions like osteoporosis.
- Gentle on the Stomach: CCM is less likely to cause digestive discomfort (e.g., gas or bloating) compared to calcium carbonate, which can be harder for some individuals to digest.
- Supports Cardiovascular and Muscle Function: Calcium is essential for muscle contraction, including the heart muscle, and plays a role in maintaining normal heart rhythm and blood pressure.
- Reduced Risk of Kidney Stones: Compared to calcium carbonate, calcium citrate malate is less likely to contribute to kidney stone formation, which can be a concern for some people taking calcium supplements.
- Supplements: It is available in supplement form, often as chewable tablets, capsules, or powders.
- Fortified Foods: Some foods, especially juices and other fortified products, may include calcium citrate malate.
For adults, the recommended daily calcium intake typically ranges from 1,000 to 1,200 mg, depending on age and gender. Calcium citrate malate is often preferred in individuals who have lower stomach acid levels (common in older adults) or for those who want a more easily absorbable form of calcium.
Cyanocobalamin is a synthetic form of vitamin B12, an essential nutrient that plays a crucial role in various physiological processes. Vitamin B12 is important for maintaining the health of your nervous system, producing red blood cells, and helping with DNA synthesis. Cyanocobalamin is commonly used in supplements and food fortification because it's stable and affordable.
- Red Blood Cell Production: Vitamin B12 is essential for producing healthy red blood cells. A deficiency can lead to megaloblastic anemia, where red blood cells are larger than normal and inefficient at carrying oxygen.
- Nervous System Health: It helps maintain the protective covering around nerves (myelin sheath), which is essential for nerve function. A deficiency can lead to neurological problems, such as numbness, tingling, and difficulty walking.
- DNA Synthesis: Vitamin B12 is involved in the production of DNA, the genetic material in cells. It is especially important for cell division and tissue formation.
- Energy Metabolism: Although vitamin B12 doesn't directly provide energy, it plays a key role in converting food into usable energy by assisting in the metabolism of fats, proteins, and carbohydrates.
- Dietary Supplements: Cyanocobalamin is widely available in pill form, sublingual tablets, and even as injections for those with severe deficiencies.
- Fortified Foods: Many plant-based foods, like cereals, plant-based milks, and nutritional yeast, are fortified with cyanocobalamin.
- Animal Products: Naturally occurring vitamin B12 is found in animal-based foods such as meat (especially liver), fish, poultry, eggs, and dairy products.
Vitamin B12 deficiency can occur due to:
- Dietary Restrictions: Individuals following a vegan or strict vegetarian diet may lack adequate B12 intake, as natural sources are mostly animal-based.
- Malabsorption Issues: People with digestive disorders (such as pernicious anemia, celiac disease, or Crohn's disease) or those who have undergone certain surgeries (like gastric bypass) may have trouble absorbing B12 from food.
Symptoms of deficiency include fatigue, weakness, memory problems, and, in severe cases, nerve damage.
The recommended daily intake of vitamin B12 for most adults is 2.4 mcg. Pregnant and breastfeeding women may need slightly more.
Cyanocobalamin is the synthetic form of vitamin B12, while methylcobalamin is a naturally occurring form. Methylcobalamin may be better retained by the body and more readily available for use in cellular processes, but cyanocobalamin is more stable and commonly used in supplements.
