Osteoporosis is rapidly affecting more men today. In the latest survey initiated by the NCBI, there are estimated two million men in the United States afflicted by such crippling bone disorder.

Due to serious complications, both morbidity and mortality rate in men with osteoporosis is greater compared with women; and the primary osteoporosis has been linked to alteration in the secretion of sex steroid, vitamin D-parathyroid hormone, and growth of hormone-insulin-like growth factor-1 axis, among others. By 2025, cases of bone fractures in men will double.

The key to overcoming or preventing osteoporosis is an understanding of how bone health is affected by aging, environment, and diet. Health experts explained that bone formation is greater during childhood and adolescence. In young adolescence, the bone formation is in a steady-balance with bone resorption. However, after the middle age, bone loss speeds up.

Calcium

The Journal of Clinical Endocrinology & Metabolism conducted a randomized, placebo-controlled, and double-blind study on calcium supplementation. Findings have shown that daily supplementation of 750 milligram of calcium reduced bone mineral density loss on hips. In a separate study on a supplementation of 500 milligram of calcium and 400 IU of vitamin D, findings revealed an increase in bone mineral density.

Calcium is the foundation of bones and teeth. It is also crucial for proper function of nerves, muscles, and heart. National Osteoporosis Foundation released a report published on the United States Centers for Disease Control and Prevention stating calcium is not produced by the body. Hence, it needs to be absorbed through foods and supplements.

How much is enough?

The National Academy of Science prepared a table on calcium consumption from birth to 50 years of age. From birth, the calcium intake should be 210 milligram and can be obtained, of course, from breast milk or formula. The amount increases as men age with 1,300 milligrams as the highest, which begins from nine to 18 years old. From this age onwards, men should take 1,000 milligrams of calcium each day.

Besides supplements, calcium can be obtained from food sources like dairy products such as low fat or non-fat milk, yogurt or cheese; nuts such as almonds, dark green leafy vegetables such as broccoli and bok choy, and calcium-fortified foods.

Because bones need other nutrients, researchers recommend intake of other vitamins and minerals especially vitamin K1 and K2, oral magnesium, and vitamin D3.

Protein

The American Journal of Clinical Nutrition reviewed the dietary protein, calcium metabolism and skeletal homeostasis, in which, researchers found that lower-protein diets decreased calcium absorption. Another study conducted on soy protein supplemented on healthy men aged 60 on average that concluded that 40 grams of soy protein for three months given on men increased their insulin-like growth factor 1 (IGF-1), which is essential in bone formation.

There are other strategies that men can use to strengthen their bone mineral density. Among these are hormone replacement therapy and supplementation of components of soy-- the isoflavones, which can help prevent not just osteoporosis, but also heart disease and cancer.