Does A Man Require A Calcium Supplement?

Calcium is the most abundant mineral found in the body and important for a variety of functions. But according to the Continuing Survey of Food Intakes of Individuals, many Americans don't ingest the recommended amount of calcium from food, including 55 percent of men. In order for many individuals to get the recommended levels of calcium, it may be necessary to include supplements.

Types

The two main forms of calcium in supplements are citrate or carbonate, the most common and least expensive. Both forms are well absorbed, although if you have a reduced level of stomach acid, you'll be able to absorb calcium citrate more easily. It's better to take calcium carbonate with food, whereas calcium citrate works equally well with or without food. Other forms of supplemental calcium include citrate malate, gluconate, lactate and phosphate.

Benefits

It is necessary to consume calcium in some form every day because the body does not make the nutrient on its own. Calcium stimulates hormone secretions, regulates the heartbeat and nerve impulses and is essential in preventing blood clotting. Higher intakes of total calcium, from both food and supplements, can potentially reduce colorectal cancer, as well as pre-cancerous adenoma polyps. Calcium can also help prevent bone density loss and osteoporosis in men as well as women.

Studies

A New Zealand study, led by Ian R. Reid, M.D. and published in the November 2008 "Archives of Internal Medicine," found that calcium supplements of 1,200 mg daily were helpful for treating bone mineral density in men and also resulted in a reduction in falls among elderly men. Researchers at the National Cancer Institute in 2009 reported that older men who got the most calcium from food and supplements had a 16 percent reduced risk of colorectal and other digestive cancers. Higher levels of dietary and supplemental calcium were also correlated with a statistically significant lower rate of mortality from all causes in Swedish men aged 45 to 79 years. However, a study led by Mark J. Bolland and published in the "British Medical Journal" in July 2010 reported that calcium supplements without coadministered vitamin D are associated with an increased risk of myocardial infarction.

Side Effects

Some people taking calcium supplements may suffer from gas, bloating and constipation, although these effects may be reduced by spreading the calcium dose throughout the day, taking the supplement with meals or changing the type of calcium supplement used. Ingesting too much calcium may cause kidney stones, milk-alkali syndrome, or interference with iron absorption. Calcium supplements may also interact with several types of medications such as antibiotics, steroids and diuretics, so if you're taking any medications, check with your doctor before adding calcium supplements to your diet.

Recommendations

While the 2005 "Dietary Guidelines for Americas" recommends that nutrient needs should be met primarily through consuming foods, sometimes that just isn't possible. If you decide to take supplements, the Food and Nutrition Board's Recommended Daily Allowance of calcium is 1,000 milligrams for men aged 19 to 50 and 1,200 milligrams for men over 50. The Board's Tolerable Upper Intake Level for calcium is 2,500 milligrams for all men 14 years and older. It's also important to get enough vitamin D, which boosts calcium absorption. The National Academies of Sciences currently recommends 200 international units of vitamin D a day for adults up to age 50, and 400 to 600 IU for adults older than age 50.