Bone loss speeds up in a man’s 60s and 70s, and weaker bones mean a much higher chance of a fracture from a fall that wouldn’t have broken a healthy bone. The good news is that screening, enough calcium and vitamin D, and regular weight-bearing exercise are three practical, well-studied steps that support bone strength as you age. This guide walks through what the research says about each one.
Warning Signs That Need Prompt Medical Attention
Osteoporosis often has no symptoms until a bone breaks, so don’t wait for pain before asking your doctor about your bone health. Call a doctor promptly if you notice any of the following:
- Sudden, severe back pain, especially after a minor movement like bending, lifting, or coughing
- A noticeable loss of height over time
- A new stooped or hunched posture
- A fracture that happened from a minor fall or a bump that seems too small to explain it
Any of these can be a sign of a spinal fracture or significant bone loss, and a doctor can determine what’s going on and what to do next.
Osteoporosis Isn’t Just a Women’s Disease
Osteoporosis is a bone disease that develops when bone mineral density and bone mass decrease, or when the structure and strength of bone changes, which raises the risk of fractures. It’s most often talked about in women, and it is more common in women overall. But men get it too, and the risk climbs notably after age 70. Fractures from osteoporosis happen most often in the hip, spine, and wrist, and in men they’re frequently tied to low testosterone, long-term steroid use, certain other medications, heavy alcohol use, or smoking.
Because osteoporosis is thought of as a women’s condition, many men assume they’re not at risk. That assumption is part of why the condition can go unnoticed in men until a fracture happens.
Factors That Raise a Man’s Risk
- Age over 70, when bone loss accelerates for men specifically
- Low testosterone from a medical condition (age-related testosterone decline on its own is not considered a major driver of bone loss)
- Long-term use of glucocorticoid steroids, certain cancer medications, antiepileptic drugs, proton pump inhibitors, SSRIs, or diabetes medications called thiazolidinediones
- A parent with a history of osteoporosis or hip fracture
- A slender, smaller-boned frame
- Chronic heavy alcohol use or smoking
- Low physical activity levels
- A diet consistently low in calcium and vitamin D
- Other conditions such as rheumatoid arthritis, gastrointestinal disease, or certain cancers
Having one or more of these doesn’t mean you’ll develop osteoporosis, and some men develop it with no clear risk factor at all. This list is a starting point for a conversation with your doctor, not a diagnosis.
Bone Density Screening: What to Know
A bone mineral density test is a quick, painless scan that measures bone strength and helps predict fracture risk. There isn’t one universal screening age that applies to every man, and recommendations vary. Because a man’s risk of osteoporosis rises notably after age 70, that’s a natural point to bring up screening with your doctor — but risk factors like long-term steroid use, low testosterone, or a fracture from a minor fall are reasons to ask sooner, regardless of your age. This is a decision to make with your own doctor, not something to self-schedule based on age alone.
A Simple Way to Think Through It
- You’re over 70: Ask your doctor whether a baseline bone density scan makes sense for you.
- You’re under 70 with risk factors (steroid use, low testosterone, a fracture from a minor fall, a parent’s hip fracture, heavy smoking or drinking): Bring this up at your next visit regardless of age.
- You’ve already broken a bone from a minor fall or bump: Ask specifically whether that fracture could be a sign of underlying bone loss.
- You have no risk factors and you’re under 70: Routine screening usually isn’t needed yet, but it’s still worth asking your doctor when to start.
Calcium: How Much Men Actually Need
Calcium builds and maintains bone structure, and vitamin D helps your body absorb it. The recommended daily amount changes with age. According to the National Institutes of Health Office of Dietary Supplements, adult men need:
- Ages 19–50: 1,000 mg per day
- Ages 51–70: 1,000 mg per day
- Age 71 and older: 1,200 mg per day
Most people get calcium from dairy foods, canned fish eaten with the bones (like sardines or salmon), and vegetables such as kale and broccoli. Calcium is absorbed best in doses of 500 mg or less at a time, so if you’re using a supplement to fill a gap, splitting it into two smaller doses works better than one large dose.
There’s also an upper limit to be aware of. For adults 51 and older, that limit is 2,000 mg per day from all sources combined — food, fortified drinks, and supplements. Going over that limit isn’t automatically dangerous, but it isn’t necessary either, and some research has linked very high calcium intake to a possible increased risk of heart disease and prostate cancer, which is worth discussing with a doctor if either runs in your family.
Where the Evidence Gets Murky
It’s worth being honest about the limits here: research on calcium supplements and bone health in older adults is mixed. Some studies show that calcium, with or without vitamin D, increases bone mineral density; others don’t. It’s also not fully clear whether calcium supplements actually reduce fracture risk. That uncertainty is a good reason to prioritize food sources first and treat supplements as a way to close a specific gap, rather than a guaranteed fix.
Weight-Bearing Exercise: The Other Half of the Equation
Calcium and vitamin D support the raw materials for bone, but bones also respond to physical stress by getting stronger. Regular weight-bearing activity — walking, climbing stairs, resistance training — is one of the specific, actionable steps recommended for helping prevent both osteoporosis and fractures. Staying physically active also reduces fall risk, which matters just as much as bone strength itself when it comes to preventing a fracture.
Other Habits That Support Bone Health
- Drink alcohol in moderation, if at all
- Quit smoking, or don’t start
- Take medications exactly as prescribed if you’ve already been diagnosed with a bone condition
- Eat a diet consistently rich in calcium and vitamin D rather than relying on an occasional supplement
Extra Caution for Certain Men
Talk to a doctor before making changes if any of the following apply to you:
- You take dolutegravir (an HIV medication) — calcium supplements can lower how well it works if timed too closely together
- You take levothyroxine for thyroid conditions — calcium carbonate supplements can interfere with absorption if taken too close together
- You take lithium — combining it with calcium supplements can raise blood calcium to unsafe levels
- You take a quinolone antibiotic (such as ciprofloxacin) — calcium can interfere with absorption if timed too closely
- You have a history of kidney stones, prostate cancer, or heart disease — ask specifically about calcium supplement amounts in your situation
Frequently Asked Questions
Can men actually get osteoporosis, or is it mainly a women’s condition?
Men absolutely can get osteoporosis. It’s less common in men than in women, but the risk rises substantially after age 70, and men who develop it face the same fracture risks as women do.
At what age should a man ask about a bone density test?
There’s no single agreed-upon age that applies to every man. A man’s risk rises notably after 70, which makes that a reasonable point to raise the topic, but risk factors like steroid use or low testosterone are reasons to ask sooner. The right time to ask is your next doctor’s visit, regardless of your current age.
Is it safe to take a calcium supplement every day after 60?
For most men, staying within the recommended daily amount (1,000–1,200 mg depending on age, counting all sources) is considered reasonable. But calcium supplements can interact with certain medications, and there’s an upper daily limit you shouldn’t exceed. Check with your doctor, especially if you take other medications or have kidney, heart, or prostate concerns.
Does declining testosterone cause osteoporosis in men?
Low testosterone from a medical condition is a recognized risk factor for bone loss in men. However, the natural, gradual decline in testosterone that comes with normal aging is not considered a major cause of bone loss on its own.
Related Reading
For more on the nutrients discussed here, see Vitamin D and Testosterone — What the Research Shows and Magnesium for Men. If you’re building a broader supplement foundation for this stage of life, Best Supplements for Men Over 50 covers the full picture. For more on the exercise side of bone strength, see Creatine for Men.
Educational Disclaimer
This article is for general educational purposes only and is not medical advice, a diagnosis, or a treatment recommendation. Recommended calcium amounts and screening approaches vary based on individual health history, medications, and risk factors. Always talk to a qualified healthcare provider before starting, stopping, or changing any supplement, medication, or exercise program, and before deciding whether or when to get a bone density test.