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NUTRITIONAL NEEDS FOR MEN AND WOMEN: IS THERE A DIFFERENCE?
Mauricio Clavijo
October 20, 2023
When it comes to DNA, men and women are about 99% identical. The daily balance of protein, carbs and good-for-you fats our bodies need is pretty gender-neutral. And the amount of calories we require each day largely depends on our body size and activity level.
But there are times when men and women have different nutritional needs. Understanding these differences will go a long way toward helping people get the vitamins and minerals their bodies need, both from food and nutritional supplements.
To help us explore this, we turned to our expert team of research scientists and clinical investigators for Nutrilite™. When it comes to selecting the right supplements for our gender and stage of life, don’t assume a blanket approach will work for you. Here’s what to consider.
Women need more calcium, vitamin K and iron
Women have to make sure they are getting enough calcium and vitamin K to support bone health—at least 1,000mg a day. And a regular supply of iron is critical to resupply what’s lost during menstruation. Experts recommend up to 18mg a day.
While these minerals are key for supporting women’s health, they are widely under-consumed in their regular diets, Associate Research Scientist Becky Bender said.
“This behaviour is observed particularly in young female adults,” she said. “Therefore, a beneficial way to help close the nutrient gap is by taking dietary supplements.”
Men need more protein
Protein recommendations are based on weight. Because men generally weigh more than women, they generally have different protein needs than women. It’s not surprising since they are genetically designed to have a higher percentage of muscle and less fat than women. The essential amino acids in protein are key nutrients to developing muscle.
One way to make sure you are getting enough healthy proteins is to use a supplement, like Nutrilite All Plant Protein Powder, which is sourced from soy, wheat and yellow peas.
Men need more B vitamins
Men can benefit from more B vitamins, particularly thiamin, riboflavin and niacin.
“Those B vitamins are essential to support the energy metabolism, helping the conversion of foods – carbohydrates, proteins and fats – to energy to sustain the human body,”
Before, during and after pregnancy
DOUBLE X MULTIVITAMIN
Another major difference, of course, is the ability to have children. Women’s nutritional needs change with every stage—before, during and after pregnancy.
“Women’s nutrient needs are very different during pre-conception, pregnancy and the postpartum period than for a woman not in these life stages,” Holiday said. “Requirements for folate, iron, omega-3, vitamin B6, iodine and choline are particularly important during this time.”
That’s why prenatal supplements are specially-tailored for women, and why a woman’s nutritional needs are different during that time of her life compared to later years.