While calcium is often discussed as an extremely important nutrient for women, particularly due to osteoporosis, calcium is essential for men to maintain strong, healthy bones as well. About two million American men suffer from osteoporosis, according to the National Osteoporosis Foundation at the time of publication. While some men get enough calcium in their diets, many others benefit from taking a calcium supplement to ensure they get enough calcium on a daily basis.
Benefits
Calcium helps keep bones strong and reduces the risk of osteoporosis, but it provides many other benefits as well. Doctors often advise men--and women--with underactive parathyroid glands to take calcium supplements because their glands do not produce enough of a hormone that helps regulate calcium levels. Adults diagnosed with high cholesterol who take calcium supplements may lower their cholesterol levels and help maintain normal cholesterol levels once they are achieved.
Dosage
Men between 19 and 70 years old should take in at least 1,000mg of calcium per day between dietary sources and supplements, according to MayoClinic.com. From age 71 on, men should increase calcium intake slightly to a minimum of 1,200mg per day. Men up to age 50 should not take in more than 2,500mg per day; the upper limit decreases to 2,000mg per day at age 51. Vitamin D helps the body absorb calcium efficiently, and many men do not get enough through dietary sources and sunlight.
Men taking calcium supplements should discuss their vitamin D levels with their doctors to determine whether to add vitamin D supplements to their daily regimens. Men between 19 and 70 should consume at least 600 IU of vitamin D daily, while men 71 and older should increase daily dosage to a minimum of 800 IU per day.
Considerations
Even men who consume enough calcium through their daily diets may need additional calcium supplementation if they suffer from celiac disease, Crohn's or any other medical condition that makes it more difficult for the body to absorb calcium properly. Men who regularly consume alcohol or caffeinated beverages may also need calcium supplements because these substances can lower the amounts of calcium in the body and affect how much calcium is absorbed from foods and drinks that contain calcium.
Warning
Do not take calcium supplements before talking to your doctor. Calcium supplements can interfere with other medications and supplements, including tetracycline, thyroid hormones and iron. Proton pump inhibitors can interfere with calcium supplement absorption, though taking calcium citrate supplements over other types can increase absorption for those who regularly take proton pump inhibitors. If you are considering a calcium supplement, discuss your dietary habits with your doctor to give an accurate picture of your daily calcium intake from food so that your doctor can give an accurate dosage recommendation.
References
- National Osteoporosis Foundation: What Men Need to Know
- University of Maryland Medical Center: Calcium
- MayoClinic.com; Calcium supplements: Do men need them too?; Todd B. Nippoldt, M.D.; December 2010
- National Osteoporosis Foundation: How the Foods You Eat Affect Your Bones
- National Osteoporosis Foundation: Calcium: What You Should Know
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