Blog Author: Ian Marber
The foundations of a nutrient-rich diet are universal and incorporate lean protein, fibre rich complex carbohydrates and good fats. Whilst it is true that men and women may have differing nutritional needs, the diet will supply more or less the majority of what is required, but the small yet subtle differences are important. These nuances are why brands offer supplements specifically formulated for the sexes which take into account differences in muscle mass, hormones and potential health issues.
Take iron, for example. It seems logical that women of reproductive age have a higher requirement than men, due to blood loss during menstruation. Iron contributes to the formation of red blood cells and haemoglobin, allowing for the transport of oxygen around the body. Iron is also involved supporting cognitive function, energy-yielding metabolism and contributes to the reduction of fatigue. Blood loss explains why health authorities advise that adult women need 70% more iron than men.
Iron isn’t readily absorbed in the gut, but can be enhanced by vitamin C, whilst vitamins A and B2 help iron metabolism. In practice this means having vitamins A and C rich foods with sources of iron, such as sweet potato and green vegetables, whilst B2 is usually found in meat, along with iron, as well as fish, dairy, nuts and seeds.
Bone density is another area where the sexes differ as women have a higher risk of osteoporosis, particularly after menopause when oestrogen levels drop. The recommend intake for calcium is 700mg a day, but this increases to 1200mg post menopause as calcium can reduce the loss of bone mineral as hormones levels change. Calcium is found in dairy foods, dark green leafy vegetables, nuts and seeds.
Men, while not immune to bone loss, tend to retain bone density for longer, especially when active, but as men have more muscle mass, some nutrients are generally slightly higher in supplements formulated for adult men.. This includes magnesium, found in legumes, nuts, seeds, green vegetables and wholegrains. The requirement for men is 300mg compared to 270mg for women, a small difference but even this underlines optimum levels for the sexes.
There are also important differences when it comes to B vitamins. For women, folate (also known as folic acid) is especially important during the childbearing years, as it supports fertility and early pregnancy by helping with the development of the spinal cord and brain in the developing foetus. Men, on the other hand, may benefit from higher levels of vitamin B12, which supports red blood cell formation and energy metabolism, reflecting increased muscle mass.
Other nutrients such as zinc and selenium are often included in supplements for men to support normal testosterone levels in the blood and normal sperm health.
Heart health is another area of difference as the incidence of cardiovascular disease is higher for men than women, although the rates are similar post menopause as oestrogen offers a degree of protection. Men are more likely to develop heart issues earlier in life, and so male-focused supplements may include omega-3 fatty acids to support healthy cholesterol and blood pressure levels.
These are just a few examples of the subtle yet important differences between the nutritional requirements for both men and women. Supplements are carefully constructed to reflect these needs, but of course, and as always, its food first, supplements second so tailor the diet accordingly and choose supplements as support.