While many men consider osteoporosis, a decrease in bone density that occurs as people age, a women's disease, 20 percent of all hip fractures occur in men, according to the University of Washington website. One in eight men older than 50 will experience at least one osteoporotic fracture, according to the Mayo Clinic. Both men and women need a proactive approach to bone health to avoid potentially life-threatening fractures as they age.
Causes
Two nutrients play an important part in bone health for men and women: calcium and vitamin D. Most of the body's calcium is stored in bone, so low calcium stores results in bone density loss. It's always best to obtain nutrients from food rather than from supplements, if possible. Between 1,200 and 1,500 mg of calcium daily helps maintain bone density. Drinking two, 8-oz. glasses of milk a day meets daily calcium needs although men with low bone density may also need supplementation.
Vitamin D aids with calcium absorption from the gut, so a vitamin D deficiency can lead to low calcium levels and osteoporosis. Dietary sources of vitamin D include fortified milk and other foods, fatty fish, cod liver oil, beef liver and egg yolks.
Supplements
Men with osteoporosis or a history of fractures may need more vitamin D and calcium than they get from their diet. Men older than 50 need 600 mg of vitamin D daily while those older than 70 need 800 mg. In some cases, your doctor may prescribe higher amounts. A 2005 study conducted by the Harvard School of Public Health and reported by lead author H.A. Bischoff-Ferrari found that the standard multivitamin dose is inadequate. In the study, reported in the "Journal of the American Medical Association," the standard 400 international units dose did not reduce the risk of hip or other nonvertebral fractures in adults older than 60. A dose of 700 to 800 IU did prevent fractures.
The body absorbs only 500 to 600 mg of calcium at a time, The National Osteoporosis Foundation explains, so don't take calcium supplements at the same time as a meal containing calcium, or you will lose some of the benefit. Too much supplemental calcium can cause kidney stones, so don't take more than prescribed.
Lifestyle Changes
Men with osteoporosis can increase their bone density by increasing their weight-bearing exercise and quitting drinking and smoking. Both these behaviors affect bone density, possibly by inhibiting calcium absorption.
Medications
If supplements and lifestyle changes don't improve bone density, medications that help maintain bone density such as bisphosphonates may help. Men may also benefit from treatment with either testosterone or estrogen, depending on their hormone levels, since low levels of both can contribute to decreased bone in men, according to studies conducted by the Mayo Clinic.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Osteoporosis in Men
- University of Washington: Osteoporosis in Males
- Mayo Clinic Discovery's Edge: Osteoporosis in Men
- PubMed.gov: Fracture Prevention with Vitamin D Supplementation: A Meta-analysis of Randomized Controlled Trials
- National Osteoporosis Foundation: About Calcium
- Office of Dietary Supplements: Vitamin D
