Calcium is the most abundant mineral in the human body, with 1 percent of the body's calcium being found in the blood and muscles and the rest in bones and teeth. Calcium is an extremely important mineral for health -- it is essential for healthy bones and muscles, nerve function, and blood vessel constriction and dilation. Calcium levels in blood are maintained at tightly controlled levels by parathyroid hormone and vitamin D.
RDA for Men
For men aged 19 to 70 years, the Institute of Medicine has set a recommended dietary allowance for calcium at 1,000 mg/day. The RDA for infant males between 0 to 6 months old is set at 200 mg/day while the RDA for infant males between 6 to 12 months old is set at 260 mg/day. Males aged 1 to 3 years have an RDA of 700 mg/day, those aged 4 to 8 years have an RDA of 1,000 mg/day and those aged 9 to 13 years have an RDA of 1,300 mg/day. The RDA for men over 71 years of age is 1,200 mg/day
Sources
Get enough calcium in your diet by including calcium-rich foods. Dairy is the most concentrated calcium source, with milk containing roughly 1 mg of calcium per 1 mL. Soy milk is also a good source of calcium, as are fortified fruit juices. Other sources of calcium include legumes, dark green vegetables, tofu and fortified breakfast cereals.
Supplements
Men without enough calcium in their diets may want to consider supplements. Multivitamin and multimineral tablets do not contain 100 percent of the RDA for calcium and so it may be necessary to consider a calcium-only supplement. There are various forms of supplements available, such calcium carbonate, calcium gluconate and calcium citrate. Consult your doctor before trying a new supplement.
Vitamin D
Vitamin D is essential for calcium metabolism as it regulates calcium absorption from the intestines, calcium excretion by the kidneys, and calcium mobilization from bone. If your vitamin D intake is inadequate, you may experience calcium-deficiency symptoms, even if your calcium intake is adequate. Vitamin D is synthesized in the skin upon exposure to sunlight and is found in oily fish and egg yolks.
Deficiency
If you do not meet your RDA for calcium, you will be at risk of calcium deficiency. During deficiency, the body maintains normal blood calcium levels by mobilizing calcium from bones. As a result, the bones become brittle and according to the "Oxford Handbook of Clinical Medicine," will lead to the development of osteoporosis. Suboptimal calcium intake in growing individuals will prevent the attainment of optimal peak bone mass, and will result in problems in later life.
References
- "Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride"; Food and Nutrition Board, Institute of Medicine; 1997
- "Oxford Handbook of Clinical Medicine, 5th Edition"; M. Longmore et al.; 2001
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