Some men may benefit from calcium supplements. Like women, men tend to experience considerable bone loss as they age. Calcium supplements — particularly for older men — can help keep bones strong. For men ages 19 to 50, the general calcium recommendation is 1,000 milligrams (mg) a day. For men older than age 50, the recommendation increases to 1,200 mg a day. If your diet doesn't include adequate calcium, calcium supplements may be warranted. It's also important to get enough vitamin D, which boosts calcium absorption. The National Academies of Sciences currently recommends 200 international units (IU) of vitamin D a day for adults up to age 50, and 400 to 600 IU for adults older than age 50. However, many researchers now question whether these levels are adequate and assert that a daily intake of 800 to 1,000 IU would benefit many people — including older adults. Both calcium and vitamin D are found in some dairy products, such as fortified milk. Foods naturally rich in calcium include broccoli, spinach and salmon. Calcium-fortified products — such as citrus juices — are other good sources of calcium. Sunlight is a major source of vitamin D.
