Calcium Requirements for Men 50 and Over

When we think of calcium, most of us probably think first of our teeth and bones, which is accurate as that’s where 99% of our calcium is found. But this mineral does more than strengthen our bones, it’s used by our muscles, our nervous system to carry signals between our brain and body, and blood vessels. For men 50 and over, calcium is still an important part of our diet, and we can help you in understanding your daily needs with this blog – Calcium Requirements for Men 50 and Over.

So, how much do you need?

As we age, bone tissue breaks down faster than we can form it. This can lead to the loss of bone density over time, leaving older adults vulnerable to osteoporosis and fractures (1). Women need more calcium per day than men at all stages of life, but after a certain age, both men’s and women’s daily needs to increase.

According to the Dietary Guidelines for Americans, the RDA (recommended dietary allowance) for calcium requirements for men 51 to 70 years of age is 1,000 milligrams per day. After 70, those needs increase to 1,200 milligrams per day (2).

What is the best way to get enough calcium?

Health professionals agree that diet is the preferred method for calcium intake, though it takes some planning, and may be difficult for people with certain dietary restrictions. Dairy products like milk, yogurt, and cheese are all excellent sources of calcium. Dark green vegetables like cabbage, kale, swiss chard, collard greens, and spinach are also beneficial, but the calcium bound in vegetables is more difficult for the body to absorb.

You can find some commercial products fortified with calcium including orange juice, tofu, and some cereals. It is important to note that high levels of protein and sodium in the diet can increase calcium excretion through the kidneys. Excessive intake of sodium and table salt, as well as protein supplements, should be avoided (3).

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When to consider a supplement

Even people making a conscious effort to eat well may have a tough time getting enough daily calcium. Consider speaking with your doctor about a calcium supplement if:

• You eat a primarily vegan diet.
• You have lactose intolerance, or limit dairy products for other reasons. (If you can drink lactose free milk, this can be a rich source of calcium and vitamin D.)
• Your diet contains exorbitant amounts of protein and/or sodium.
• You already have progressing bone disease.
• Are being treated with corticosteroids.
• Have inflammatory bowel disease, celiac disease, or any other digestive illness that can interfere with calcium absorption (4).

Regarding supplements, remember that you get calcium from an assortment of foods. If you have a diary serving, (One 8-oz glasses of 2% milk has roughly 290 mg of calcium) along with a calcium-rich vegetable we’ve listed, and a seed or nut serving, you’re practically at your daily requirement. Adding another 1000 mg supplement would be unnecessary if you can make up the difference with a food item.

Are there any risks to supplements?

It’s important to remember that all vitamin and mineral supplements carry risks if taken improperly, or by people with certain conditions. Clinical research has suggested a potential link between calcium supplements and heart attacks, but so far the studies have been conflicting. We need more evidence before medical professionals can know for sure if supplements increase the risk of a heart event or other maladies. Similarly, some past studies have showed that calcium supplementation may increase the risk of prostate cancer, though a more recent study showed no effect (4).

Because of these uncertainties, always consult your physician or a registered dietitian before beginning any vitamin or mineral supplement regime. You can also read up on our  Supplement Series for more information about supplements.

A word on vitamin D

The human body requires adequate levels of vitamin D to facilitate the absorption of calcium. Foods that contain vitamin D include saltwater fish, canned salmon with bones, egg yolks, and fortified milk. Additionally, sunlight activates vitamin D production in the skin. The RDA for vitamin D is 600 IU (international units) per day for men up to age 70, and 800 IU daily for men 71 and older (4).

Final Thoughts

Proper nutrition, especially for men 50 and over, can always be a challenge. We’re not quite finished with the tight schedules or busy lives, and often this can lead to us ignoring our diet. But with a little planning, some creativity in the kitchen and a positive attitude about our health, we can make sure we get what we need to stay healthy!

We hope that you’ve found some useful information on Calcium Requirements for Men 50 and Over. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy and happy! ~ Glen.

About the Author

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

References:

1. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/calcium-supplements/faq-20058371
3. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097