Calcium is an essential mineral that is well known for preventing osteoporosis, a disease characterized by weak and fragile bones. Most of the attention surrounding calcium seems to focus on women, but men need calcium too. According to a report in the journal "American Family Physician," about 30 percent of hip fractures occur in men, and one in eight men older than 50 will have an osteoporotic fracture. Men tend to experience complications of osteoporosis 10 years later than women because of their greater bone densities, but have a one year hip fracture mortality rate twice that of women.
Functions
Calcium is incorporated into the structure of bones and teeth, making them dense and strong. It is also needed for many other critical body functions. Calcium plays a role in maintaining healthy muscles, nerve transmission, hormone and enzyme secretion, and blood vessel contraction. Many studies have also linked calcium to blood pressure control, weight management and the decreased risk of some cancers.
Bone Health
Consuming adequate amounts of calcium throughout your lifespan, as well as engaging in weight bearing exercise, is essential for building healthy bones. Your bones increase in density during childhood and adolescence, reaching their peak mass around age 30. Bones are generally maintained through adulthood, and then begin to lose density as a normal part of aging. Maximizing peak mass can delay serious consequences of bone loss. Maintaining your calcium intake is important because your body will borrow from bones to maintain blood and tissue levels if calcium is low.
Food Sources
The Recommended Daily Allowance (RDA) of calcium for men age 19 to 70 is 1,000 mg per day, and increases to 1,200 mg after age 70. Striving for three to four servings of dairy products daily can ensure that you meet the RDA. Skim or low fat milk, cheese and yogurt are not only high in calcium, but also offer protein, potassium and vitamin D, which is necessary for your body to utilize calcium. Green leafy vegetables -- such as broccoli, kale and spinach, tofu, salmon and sardines -- are also high in calcium, though they are not absorbed as well as dairy products.
Lactose Intolerance
Lactose intolerance is a disease characterized by the inability to digest lactose, the natural sugar in milk. Consuming milk products can lead to uncomfortable side effects such as gas, bloating and diarrhea for those who are lactose intolerant. However, these individuals may be able to tolerate small amounts of dairy, particularly cheese and yogurt, if eaten with other foods. You can also increase your calcium intake by choosing nondairy sources like fortified orange juice or cereals, lactose-free dairy products, soy milk or calcium supplements. If you are considering a supplement, consult your health care provider to ensure that it is a safe choice.
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