It’s a common question, should men take calcium supplements?
The answer is yes. Men need calcium just as much as women do.
However, men have to be careful about the type of calcium supplement and how it is taken because their bodies absorb nutrients differently than women’s bodies.
The key to successful absorption is taking your calcium high in vitamin D and K2 like dairy products or eggs.
In this blog post, we’ll cover the basics of what you need to know before buying a supplement for yourself or your woman!
Calcium is important for bone health
Calcium is important for bone health, so it’s important to get enough calcium from your diet. If you’re a woman, most of the calcium you need will come from dairy products, but as we mentioned before, men don’t absorb nutrients as women do, and they should take supplements and get calcium from food.
Men need to take supplements because they produce less stomach acid than women, which means that their bodies can’t break down the nutrients in a way that makes them more available for absorption. If you’re not getting enough vitamin D or K-two (also known as MK-seven), then your bones will be weakened.
If you’re a man and want to have strong bones, then you must take calcium supplements in addition to eating dairy products, sunlight exposure, and vitamin D!
Calcium deficiency and men’s risk to osteoporosis
Many people are worried about osteoporosis, and if you’re a man at risk for it, then chances are calcium supplements will be an essential part of your regimen.
Osteoporosis is a disease characterized by reduced bone density and microarchitectural deterioration of bone tissue, leading to brittleness and an increased risk for fracture. It primarily affects the elderly population in industrialized countries, but it can also be seen in younger people with conditions such as juvenile arthritis or osteogenesis imperfecta.
This disease is more common among men than women.
The lack of research into the causes of osteoporosis in males could impact risk assessment and diagnosis, as it is possible that some scientific discoveries are being overlooked because they only apply to females.
It’s also important to remember that not all people who suffer from this illness experience symptom or consequences such as a fracture; many cases go undetected until later stages when treatments become available or necessary.
In conclusion, calcium supplements will most likely be needed by those at high risk based on their age and other factors. Still, there isn’t enough data yet about what doses should be explicitly taken by male populations.
Adequate calcium intake improves health
Adequate calcium intake improves health; it helps prevent osteoporosis and improves joint function to reduce arthritis symptoms. It also prevents muscle cramps and spasms during periods of heavy exercise in hot temperatures or after drinking excessive alcohol.
In addition to its role in preventing bone-related problems such as fractures from falls caused by weakened bones due to the loss of minerals over time, adequate calcium intake can help build strong teeth and bones for better overall dental health. Furthermore, adequate calcium intake can help prevent colorectal cancer, the third most common of all cancers in North America.
Osteoporosis is a metabolic bone disease characterized by low density and strength of bones due to reduced production of new bone tissue or impaired quality of existing bone tissue. Inadequate calcium intakes may be partly responsible for increased rates of osteoporotic fractures seen worldwide since about 1980.
A person’s age, personal and family medical history, diet (exceptionally those high in protein), excessive alcohol consumption, and tobacco smoking are also factors that increase susceptibility to developing osteoporosis.
The condition affects more women than men, with postmenopausal Caucasian women being at higher risk than pre-menopausal African American women; and postmenopausal white women being at higher risk than other Caucasian, Hispanic, or Asian ethnicities.
How to meet daily calcium requirement
The best way to meet your daily calcium requirement is by eating a healthy diet that includes dairy products like milk or yogurt and other foods rich in the mineral such as leafy greens, broccoli, beans, seeds, and nuts.
Calcium supplements are not recommended for men who don’t have a diagnosed bone disease.
If you decide to take calcium, the amount is usually lower than for women of your age and height, such as 500 mg per day or less.
The average dietary calcium intake is between 1233-175 mg/day, with most countries reporting an intake less than 500mg per day. Countries in Asia have a low dietary calcium intake averaging around 250 mg/day, and many African nations consume below 100mg.
The recommended dietary calcium intake is determined by the Institute of Medicine (IOM) in America.
- 1 to 3 years old: 700 mg/daily
- 4 to 8 years old: 1,000 mg/daily
- 9 to 13 years old: 1,300 mg/daily
- 14 to 18 years old: 1,300 mg/daily
- 19 to 30 years old: 1,000 mg/daily
- 31 to 50 years old: 1,000 mg/daily
- 51 to 70-year-old males: 1,000 mg/daily
- 51 to 70-year-old females: 1,200 mg/daily
- Over 70 years old: 1200 mg/daily
- 14 to 18 years old (pregnant/lactating): 1,300 mg/daily
- 19 to 50 years old (pregnant/lactating): 1,000 mg/daily
They recommend high-dose supplementing to help people post menopause get enough daily dose for their body’s needs because a lot can be lost through menstruation and other bodily functions.
Your doctor will recommend how much calcium supplement to take based on your individual needs.
The most common side effect of too much calcium in the body is constipation, so make sure you drink plenty of water when taking supplements containing this mineral.
Keep an eye out for any symptoms that might indicate trouble with bones like unexplained fractures, difficulty walking, back pain that doesn’t go away despite seeking treatment, headache or ringing in ears since these could signal osteoporosis.”
If you don’t eat these, you need calcium supplements
Some men with a history of prostate cancer may be advised to take calcium, but this is an individual decision and should not be taken as medical advice.
If you want to know how much calcium your body requires on average for it to function correctly, then the answer lies somewhere between 800 mg and 1000 mg per day based on age range.”
Men deficient in vitamin D or have trouble absorbing nutrients from food need more than just a couple of cups of milk every day. They’ll most likely require higher doses of supplements because their bodies aren’t getting what they need through their diet.
But do men need calcium supplements? If you don’t eat the following foods every day, you could be low in calcium:
- Cheese – Parmesan cheese is the most nutritious, containing about 33% of your daily requirement for calcium. It’s followed by other varieties and cheeses that are still good sources of nutrients like protein or fiber!
- Yogurt – The live bacteria in yogurt has many health benefits, such as increased calcium intake. A single cup of plain yogurt contains 30% RDI for Calcium and other vitamins essential to our body’s metabolism. Furthermore, low-fat yogurts have 45% of the amount of RDA needed per serving. Lastly, Greek Yogurt is a great way to get more protein into your diet but delivers less than half the recommended daily requirements due to being lower in calcium content compared with standard types of Yogurts.
- Beans – Beans and lentils are high in fiber, protein, iron, zinc, folate, magnesium, and potassium. Some varieties even have decent amounts of calcium. For example, winged beans top the list with 24% of the RDI for calcium per cup cooked, while white beans are also a good source providing 13%.
- Dark leafy greens – Dark, leafy greens are incredibly healthy and can be high in calcium. Some of the most notable will include collard greens, spinach, or kale. For instance, one cup (190 grams) of cooked collard green has 266 mg – a quarter of your daily requirement! However, some varieties may have oxalates that bind to calcium, making it unavailable for absorption by our bodies, so make sure you’re getting enough from other sources like dairy products with fortified vitamin D3s too!
- Tofu – Edamame are young soybeans, often sold while still encased in the pod. One cup (155 grams) of edamame packs 10% of your RDI for calcium! It’s also a good source of protein and delivers all your daily folate in just one serving. Tofu prepared with calcium has exceptionally high amounts — you can get 86% percent or more than half your recommended dietary intake for calcium by eating less than ½ cup (126 grams).
- Milk – Milk is a calcium powerhouse, containing up to 352 mg of the mineral in just one cup! Cow’s milk or goat’s milk—whichever you prefer. Additionally, your daily glassful can provide some protein and vitamins A and D too. However, if you’re not into dairy for personal reasons (cow-haters), other options still give high doses of calcium like bok choy with its 446mg per serving or spinach at 246 mg/serving.
Should men take calcium supplements? Heck yes! Men are at a higher risk of osteoporosis than women.
By eating calcium-rich foods and taking supplements, like vitamin D3 with K2, men can improve their bone health and reduce the chances they will suffer from this debilitating condition in later life.
If you’re not sure about what your daily intake should be, speak with your doctor or nutritionist to find out how much is right for you.
And don’t forget that getting enough vitamin D may also help men’s health! Do you have any other questions? Let us know!
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey