Calcium is the most abundant mineral in your body, but you still must obtain some every day from external sources to ensure your body has enough to meet its various needs, including the proper function of the heart, muscles and nerves, as well as the development and maintenance of healthy teeth and bones. Dietary sources of calcium include fortified foods, dairy products and vegetables that are leafy and dark-green, such as kale, collard greens and Swiss chard.
Considerations
The recommended daily amount reflects how much calcium men should obtain from their diets, supplements or some combination of both. The upper tolerable limit reflects the maximum level of daily calcium intake you can handle before your risk of negative effects increases. Potential risks associated with excessive calcium intake include constipation, upset stomach, vomiting, appetite loss, irregular heart rhythm, kidney toxicity, confusion, increased urination and nausea, according to the University of Maryland Medical Center.
Ages 19 to 50
Men ages 19 to 50 should obtain 1,000 mg of calcium per day to maintain their health. The upper tolerable limit for this age group is 2,500 mg per day. Peak bone mass occurs in young adulthood, so proper calcium intake during early years can improve bone health later.
Ages 51 to 70
Men ages 51 to 70 also should obtain 1,000 mg of calcium per day, but the upper tolerable limit is 2,000 mg per day. As men age, their bone density begins to decrease, partly due to the decreasing ability of the intestines to absorb calcium effectively. While you can't entirely halt the decrease, maintaining proper calcium intake might lower the risk of such conditions as osteoporosis.
Ages 71 and Over
Men over the age of 71 need 1,200 mg of calcium per day, and the upper tolerable limit is 2,000 mg per day. Bone-health issues affect older women more than older men because of hormonal changes women experience due to menopause. Still, elderly men might have difficulty absorbing calcium, so supplementation may be necessary to limit bone loss.
Considerations
The preceding recommendations generally apply, but you should discuss calcium supplementation with your doctor to determine your needs. For example, if you didn't consume sufficient calcium during childhood, you face an increased risk of poor bone health later in life. Also, calcium can interfere with the proper function of medications, so involve your doctor in any decisions to increase your calcium intake significantly. Include calcium sources that have vitamin D, such as fortified milk. Vitamin D helps your body absorb calcium effectively.
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