Calcium is an essential mineral necessary for strong bones, muscle contraction and many other chemical reactions in both men and women. Because of their larger average skeletons, men often need more daily calcium than non-pregnant women. Dairy products are rich sources of calcium, but for men who are lactose intolerant or vegetarian, supplements may be needed. More than one form of calcium exists as a supplement, but all are considered safe in moderate doses because the body excretes what it doesn't need.
Daily Recommendations for Men
According to the National Institutes of Health, the recommended daily intake for calcium is 1,000 mg for men 19 years and older, but it increases to 1,200 mg when men reach 71 years of age. Taking more than 500 mg of elemental calcium at a time is not recommended because the body cannot absorb anymore at one time.
Role of Calcium in the Body
Calcium plays an essential role in muscle contraction, including skeletal, arterial and cardiac muscles, nerve transmission, intracellular signaling and hormonal secretion, though less than one percent of total body calcium is needed to support these functions, as cited in "Biochemistry of Human Nutrition." The rest is stored in the bones and teeth and is used for form and strength. A calcium deficiency results in muscle spasms, hormone imbalance and higher risks of heart disease and osteoporosis.
Health Risks from Excessive Calcium
High levels of calcium in the blood, known as hypercalcemia, can cause kidney dysfunction, blood vessel and soft tissue calcification and kidney stones, although it rarely occurs from dietary or supplemental calcium intake, as cited in "Human Biochemistry and Disease." Hypercalcemia is usually caused by hyperparathyroidism or bone-eating cancers. The tolerable upper intake levels for men has been set at 2,500 mg daily, and amounts much more than this can lead to constipation and reduced absorption of iron and zinc. Some studies have associated high levels of calcium supplementation with increased risk of prostate cancer in men, but this link is debatable and not currently well understood, as cited in "Advanced Nutrition: Macronutrients, Micronutrients and Metabolism."
Types of Calcium Supplements
Calcium carbonate is the most used and least expensive type, with 85 percent of calcium supplements sold in the U.S. being made from it. Calcium carbonate is best absorbed with meals because of the release of stomach acid. Calcium citrate combines calcium salt with citric acid, which is better for the absorption of elementary calcium. It is a better choice for men with reduced stomach acid production, although it usually contains less elemental calcium per tablet compared to calcium carbonate. Coral calcium is mined from fossilized coral beds and composed mainly of calcium carbonate. Coral has a chemical structure and composition similar to human bone and thought to be better assimilated within the body than synthetic calcium carbonate. Some coral calcium from Japan has relatively high amounts of lead and mercury, which may pose risks for men.
References
- National Institutes of Health: Office of Dietary Supplements: Calcium Fact Sheet
- "Biochemistry of Human Nutrition"; George Gropper; 2000
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism"; Carolyn D. Berdanier; 2009
- "Doctor's Complete Guide to Vitamins and Minerals"; Mary Dan Eades and Philip Lief; 2002
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