Do Men Need More Calcium as They Age? The Facts on Aging and Bone Health

According to the National Institutes of Health, men over 70 need to increase their daily calcium intake. While calcium is important throughout life, a man's requirements shift with advancing age, particularly after the age of 70, making it essential to address the question, "Do men need more calcium as they age?". This change in need is critical for maintaining bone density and preventing age-related bone diseases.

Quick Summary

As men age, their calcium needs increase, particularly after age 70, to protect against bone density loss and conditions like osteoporosis. This article clarifies specific daily intake recommendations based on age, outlines the risks of both deficiency and excessive intake, and provides guidance on dietary sources and supplementation to support men's bone health.

Key Points

• Age-Dependent Increase: Men's daily calcium requirement jumps from 1,000 mg to 1,200 mg after the age of 70 to combat accelerating bone density loss.

• Critical Role of Vitamin D: Vitamin D is essential for the body to absorb calcium efficiently from the diet, preventing the depletion of calcium from bones.

• Balance is Key: Both insufficient calcium, which can lead to osteoporosis, and excessive calcium, potentially causing kidney stones, should be avoided.

• Prioritize Food Sources: The best way to get calcium is through a diet rich in dairy products, leafy greens, and fortified foods, with supplements used only when necessary.

• Supplements Have Variations: Calcium carbonate is common but requires food for best absorption, while calcium citrate is absorbed well on its own and may be better for older individuals with lower stomach acid.

• Holistic Approach to Bone Health: Beyond calcium, maintaining strong bones requires weight-bearing exercise, a healthy lifestyle, and addressing any underlying risk factors for bone disease.

Calcium is a fundamental mineral for human health, playing a crucial role in building and maintaining strong bones and teeth. Throughout a man's life, calcium needs remain relatively consistent for decades, but a significant change occurs in his later years. Understanding these shifting requirements is key to preventing osteoporosis and other bone-related health issues that become more prevalent with age.

Calcium Requirements for Aging Men

The most important distinction to understand regarding calcium requirements for men as they age is the increase that occurs later in life. While the daily intake is stable for many adult years, a change takes place around the age of 71.

According to the National Institutes of Health and other health organizations, the recommended dietary allowance (RDA) for calcium is as follows:

• Men aged 19–70 years: 1,000 mg per day.
• Men aged 71 years and older: 1,200 mg per day.

This increase is a direct response to the natural process of bone density loss that accelerates in later life. For men, this bone loss is a slower and more gradual process compared to the more rapid decline seen in women after menopause. Nevertheless, the risk of osteoporosis and fractures rises significantly in advanced age for both sexes. Getting enough calcium, along with sufficient vitamin D, is crucial to support the body's ability to maintain bone mass.

The Role of Vitamin D

Calcium absorption is heavily dependent on the presence of vitamin D. Without enough vitamin D, the body cannot absorb calcium efficiently from the diet, leading to the body leaching calcium from bone stores. This process weakens existing bone and inhibits the formation of new, strong bone. Older adults, in particular, may have reduced ability to synthesize vitamin D from sunlight and may benefit from supplements, though food sources like fatty fish and fortified products are also important.

The Risks of Imbalance: Deficiency and Excess

It is important to strike the right balance when it comes to calcium intake. Both insufficient and excessive amounts carry health risks.

Consequences of Calcium Deficiency

Chronic calcium deficiency, or hypocalcemia, can lead to several health problems over time. In older men, this often manifests as a loss of bone density, which can progress to osteopenia and eventually osteoporosis. Symptoms of low calcium can be subtle in the early stages but may include:

• Muscle cramps and spasms
• Fatigue and weakness
• Numbness or tingling in the fingers and face
• Brittle nails
• Memory problems and confusion
• In severe, long-term cases, an increased risk of fractures and heart problems

Dangers of Excessive Calcium

While important for bone health, too much calcium is also a concern, particularly from supplements. High calcium levels in the blood, known as hypercalcemia, can lead to serious complications. The tolerable upper intake level (UL) for calcium is 2,000 mg per day for adults over 51. Risks associated with excessive intake include:

• Kidney stones: Excess calcium filtered by the kidneys can form crystals that develop into painful stones.
• Kidney failure: Over time, excessive calcium can damage kidney function.
• Heart problems: In rare cases, severe hypercalcemia can cause an irregular heartbeat.
• Constipation: A common side effect of high-dose calcium supplementation.

Dietary Sources vs. Supplements

Men should first focus on meeting their calcium needs through diet, reserving supplements for when dietary intake is insufficient. A balanced diet rich in calcium and vitamin D is the ideal approach.

Sources of Calcium

• Dairy Products: Milk, yogurt, and cheese are excellent sources. Low-fat options contain just as much calcium as full-fat ones.
• Leafy Greens: Kale, broccoli, and turnip greens are high in calcium. Note that spinach contains high levels of calcium, but the body has difficulty absorbing it due to its oxalic acid content.
• Fortified Foods: Many cereals, juices, and plant-based milks are fortified with calcium and vitamin D.
• Fish: Canned sardines and salmon with edible bones are great sources of both calcium and vitamin D.
• Nuts and Seeds: Almonds, chia seeds, and sesame seeds provide calcium.

Choosing a Calcium Supplement

If supplementation is necessary, men should consult with their doctor to determine the right type and dosage. Two common forms are:

Calcium Carbonate vs. Calcium Citrate

Feature	Calcium Carbonate	Calcium Citrate
Elemental Calcium	High (approx. 40%)	Lower (approx. 21%)
Absorption	Requires stomach acid for absorption, so best taken with food.	Absorbed well on an empty or full stomach; better for those with low stomach acid.
Cost	Typically less expensive.	Generally more expensive.
Side Effects	May cause constipation, gas, and bloating.	Less likely to cause digestive issues.

The Importance of Bone Health Beyond Calcium

While calcium is vital, it's not the only factor in maintaining bone health. A comprehensive approach is necessary, especially as men age.

• Weight-Bearing Exercise: Activities like walking, jogging, and weight training help build and maintain bone density.
• Avoiding Harmful Habits: Excessive alcohol consumption and smoking can negatively impact bone health.
• Regular Check-ups: Doctors can monitor bone density and address any risk factors for osteoporosis.

Conclusion

To answer the question, "Do men need more calcium as they age?" the answer is a definitive yes, particularly after age 70. While younger men and men up to age 70 maintain a 1,000 mg daily requirement, the need increases to 1,200 mg for men 71 and older to counteract the natural process of age-related bone loss. It is crucial to meet this need through a combination of a calcium-rich diet and, if necessary, targeted supplementation, all while ensuring adequate vitamin D intake. A balanced approach that also includes regular exercise and healthy lifestyle choices is the best strategy for promoting strong, healthy bones throughout a man's life.

Key Takeaways

• Increased Need After 70: Men's daily calcium requirement increases from 1,000 mg to 1,200 mg after age 70.
• Importance of Vitamin D: Adequate vitamin D is essential for the body to absorb calcium efficiently and prevent bone loss.
• Risks of Deficiency: Low calcium can lead to osteoporosis, muscle cramps, and other symptoms over time.
• Dangers of Excess: Taking too much calcium, especially from supplements, can cause kidney stones and other issues.
• Diet is Primary: The best source of calcium is a balanced diet including dairy, leafy greens, and fortified foods.
• Supplements with Caution: Consult a doctor before taking supplements, and consider calcium citrate for better absorption in older age.

FAQs

Question: How much calcium do men aged 51 to 70 need per day? Answer: Men between the ages of 51 and 70 should aim for a daily intake of 1,000 mg of calcium. The recommendation increases to 1,200 mg only after age 70.

Question: Do men need calcium supplements if they eat a healthy diet? Answer: For most healthy men, a balanced diet is sufficient to meet their daily calcium needs. Supplements are typically only recommended if a doctor determines that dietary intake is inadequate.

Question: What are the best food sources of calcium for men? Answer: Excellent food sources of calcium include dairy products like milk, yogurt, and cheese, leafy green vegetables such as kale, and fortified foods like some cereals and plant-based milks.

Question: How does vitamin D help with calcium absorption? Answer: The body needs vitamin D to produce the hormone calcitriol, which helps the intestines absorb calcium from food. Without enough vitamin D, the body cannot utilize dietary calcium effectively.

Question: What are the signs of low calcium in older men? Answer: Early signs of low calcium can include fatigue, muscle cramps, and numbness or tingling in the extremities. As the condition worsens, it can lead to brittle nails, memory problems, and an increased risk of bone fractures.

Question: Can men get osteoporosis? Answer: Yes, men can and do get osteoporosis, though it is often considered a disease primarily affecting women. The risk of osteoporosis in men increases significantly with age.

Question: What are the risks of taking too much calcium? Answer: Consuming excessive calcium, especially through supplements, can lead to serious health issues such as kidney stones, kidney damage, and, in rare cases, irregular heart rhythms. A high intake can also cause common side effects like constipation.

Frequently Asked Questions

How much calcium do men aged 51 to 70 need per day?

Men between the ages of 51 and 70 should aim for a daily intake of 1,000 mg of calcium. The recommendation increases to 1,200 mg only after age 70.

Do men need calcium supplements if they eat a healthy diet?

For most healthy men, a balanced diet is sufficient to meet their daily calcium needs. Supplements are typically only recommended if a doctor determines that dietary intake is inadequate.

What are the best food sources of calcium for men?

Excellent food sources of calcium include dairy products like milk, yogurt, and cheese, leafy green vegetables such as kale, and fortified foods like some cereals and plant-based milks.

How does vitamin D help with calcium absorption?

The body needs vitamin D to produce the hormone calcitriol, which helps the intestines absorb calcium from food. Without enough vitamin D, the body cannot utilize dietary calcium effectively.

What are the signs of low calcium in older men?

Early signs of low calcium can include fatigue, muscle cramps, and numbness or tingling in the extremities. As the condition worsens, it can lead to brittle nails, memory problems, and an increased risk of bone fractures.

Can men get osteoporosis?

Yes, men can and do get osteoporosis, though it is often considered a disease primarily affecting women. The risk of osteoporosis in men increases significantly with age.

What are the risks of taking too much calcium?

Consuming excessive calcium, especially through supplements, can lead to serious health issues such as kidney stones, kidney damage, and, in rare cases, irregular heart rhythms. A high intake can also cause common side effects like constipation.