Calcium supplements: Do men need them too?

Should men take calcium supplements?

- Bob / Wisconsin

Answer

Men can benefit from calcium supplements. Like women, men also experience considerable bone loss as they age. Getting adequate calcium and vitamin D is an important factor in reducing your risk of osteoporosis.

The amount of calcium you need to stay healthy changes over your lifetime. Your body's demand for calcium is greatest during childhood and adolescence, when your skeleton is growing rapidly. Older men also need to consume more calcium. As you age, your body becomes less efficient at absorbing calcium, and you're more likely to take medications that interfere with calcium absorption. Experts recommend a daily intake of 1,200 milligrams of calcium in men older than age 50.

Getting enough vitamin D is just as important as getting enough calcium. Vitamin D improves bone health by helping calcium absorption. Although, scientists are continuing to study vitamin D to determine the optimal daily dose, many experts recommend a daily intake of between 400 and 800 international units for older men.

Both calcium and vitamin D are found in dairy products, such as fortified milk, yogurt and cheese. Foods rich in calcium include broccoli, spinach, salmon and calcium-fortified juices. Sunlight is a major source of vitamin D; typically, all you need is 10-15 minutes of sun exposure — without sunscreen — twice a week.

If you don't get the recommended amounts of calcium and vitamin D in your regular diet or from sun exposure, ask your doctor if calcium and vitamin D supplements are appropriate for you.

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