- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (31)
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- Diet soda: Is it bad for you?
- Stevia: Can it help with weight control?
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Healthy diets (10)
- Canola oil: Does it contain toxins?
- Butter vs. margarine: Which is better for my heart?
- Detox diets: Do they work?
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Healthy cooking (7)
- When the heat is on, which oil should you use?
- Moldy cheese: Is it OK to eat?
- Food poisoning: How long can you safely keep leftovers?
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Healthy menus and shopping strategies (8)
- Calories in sushi: What are the low-cal options?
- White whole-wheat bread: Is it nutritious?
- Sodium nitrate in meat: Heart disease risk factor?
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Nutritional supplements (18)
- What is wheatgrass — And why is it in my drink?
- Do the benefits of vitamin C include improved mood?
- Prenatal vitamins: OK for women who aren't pregnant?
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Question
Calcium supplements: Do men need them too?
Should men take calcium supplements?
Answer
from Katherine Zeratsky, R.D., L.D.
Most healthy men don't need to take calcium supplements.
Calcium is important for men for optimal bone health, but in general it's best to get calcium from foods. Dairy products have calcium and so do dark green leafy vegetables and fortified foods.
Here's the daily Recommended Dietary Allowance (RDA) for healthy adult men. Note that the upper limit represents the safe boundary — it's not how much you should aim to get. Exceeding the upper limit increases your risk of health problems.
| Calcium: RDA for men | ||
|---|---|---|
| Age (years) | RDA (milligrams each day) | Upper limit (milligrams each day) |
| 19-50 | 1,000 | 2,500 |
| 51-70 | 1,000 | 2,000 |
| 71 and older | 1,200 | 2,000 |
Sources: Dietary Guidelines for Americans, 2012; Institute of Medicine, 2012
Don't forget vitamin D, which helps your body absorb calcium. Food sources of vitamin D include egg yolks and fatty fish, such as salmon and tuna. You can also get vitamin D through fortified foods and even from sun exposure. In addition, some calcium supplements include vitamin D.
Remember, these guidelines are for healthy adult men in general. Talk to your doctor if you are concerned about not getting enough calcium.
Next questionCalcium supplements: When should they be taken?
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed July 13, 2012.
- Dietary Reference Intakes for calcium and vitamin D. Institute of Medicine. http://www.iom.edu/vitamind. Accessed July 13, 2012.
- Calcium quick facts. Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/Calcium-QuickFacts. Accessed July 13, 2012.
- Vitamin D and calcium supplementation to prevent cancer and osteoporotic fractures: Draft recommendation statement. U.S. Preventive Services Task Force. http://www.uspreventiveservicestaskforce.org/draftrec3.htm. Accessed July 13, 2012.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 23, 2012.
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