According to the Office of Dietary Supplements, approximately 55 percent of men over the age of 19 don't get enough calcium in their diets. This could pose a problem for some men as they grow older. Calcium is not only an essential mineral for healthy teeth and bones, but it's also responsible for helping the heart, nerves and muscles work properly. If you're unable to consume the recommended daily value of calcium through your diet, you may need to start taking supplements.
Daily Value
The University of Maryland Medical Center, or UMMC, recommends that men between the ages of 19 and 50 get at least 1,000 mg of calcium each day. After this age range, the value increases to 1,200 mg a day. Milk, yogurt, cheese and other dairy products typically contain large amounts of this mineral, but you can also increase your calcium intake by eating salmon, sardines, tofu, spinach, turnip greens, kale and calcium-fortified juices or cereals.
Vitamin D
It isn't always enough to take a calcium supplement. Many people need to increase their intake of vitamin D as well, advises the Mayo Clinic. This vitamin helps the body better absorb calcium. For men between the ages of 19 and 50, you need roughly 200 international units, or IU, of vitamin D a day. After this age range, the value increases to between 400 and 600 IU a day. Like calcium, vitamin D is often found in milk, yogurt, cheese and other dairy products.
Recommendations
The Mayo Clinic suggests talking to your primary health care provider before taking a calcium supplement. Normally, you shouldn't get more than 2,500 mg of this mineral a day. Your doctor can help determine how much calcium you're consuming in your diet, as well as assess the need for this dietary supplement or if a medical condition precludes its use.
Side Effects
Calcium supplements have been known to cause nausea, upset stomach, vomiting, loss of appetite, constipation and increased urination, warns UMMC. It may also lead to irregular heartbeats and kidney toxicity.
Warning
The Office of Dietary Supplements says some evidence indicates that calcium supplementation of more than 600 mg a day could increase your risk of prostate cancer. It's a slight risk, but you may want to discuss the potential with a medical professional, especially if you have a family history of the disease.
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