Men and women both need the same amount of calcium per day. However, calcium poses a few gender-specific risks, and also provides different benefits for men and women. Whether you are a man or a woman your body needs calcium, so consult your doctor to discuss taking supplements if you don't obtain enough calcium from diet alone.
Recommendations for Men
Men ages 19 to 50 should consume about 1,000 mg of calcium each day, according to the Institute of Medicine. Men over 50 need 1,200 mg daily. Although calcium intake is commonly promoted for women, it is also an important factor in healthy bone formation in men. However, high doses of calcium may increase the chances of prostate cancer. Studies by researchers at Harvard University found that men who consumed 2,000 mg of calcium each day were two times more likely to develop prostate cancer later in life.
Recommendations for Women
Like men, women need 1,000 mg of calcium per day if they are between ages 19 and 50, or 1,200 mg if they are over 50. However, adequate calcium intake may be more important for women, who are more susceptible to osteoporosis and other bone-related conditions. According to the American Academy of Orthopaedic Surgeons, accelerated bone loss that occurs in many women as they age can be decreased by adequate calcium intake early in life. Pregnant and nursing women should be especially sure to obtain enough calcium each day, since bone loss is greater during these stages.
Foods vs. Supplements
If you cannot obtain enough calcium from food sources due to lactose intolerance or other medical conditions, your doctor might recommend taking a supplement. However, unless your doctor suggests supplements, it is best to obtain calcium from food sources. High doses of calcium can cause negative side effects, and may even contribute to more serious conditions. For example, although men who take calcium supplements have a higher chance of developing prostate cancer, these risks do not seem to apply when calcium is consumed in food sources.
Considerations
For optimal health benefit, both men and women should combine adequate calcium intake with the recommended amount of daily vitamin D. Vitamin D aids in calcium absorption and decreases the amount of calcium lost in urine. Vitamin K also appears to benefit calcium absorption. Adult men and women ages 19 to 50 who have limited exposure to sunlight should consume 1,300 IU of vitamin D each day, or 1,000 IU per day for adults over age 50. Adult men should also consume 120 mcg of vitamin K, or 90 mcg for women.
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