Vitamin manufacturers often create products dedicated to each gender. Although every person has similar nutritional needs, women’s and men’s bodies are different, so their nutritional preferences are also slightly different. This applies to both the type of vitamins and minerals and their dosage. How do dietary supplements for women and men differ? It is worth remembering that many women and men differ not only in height, bone and muscle mass, but also in their lifestyle. Moreover, depending on gender, the body is also additionally burdened with: spermatogenesis, menstruation, pregnancy or lactation.
What vitamins for women?
The key set of vitamins for a woman is one that supports: the hormonal balance of women, the health of the skeletal and nervous systems, as well as the circulatory system and the condition of hair, skin and nails. For this reason, the vitamins often mentioned for her are in particular:
- Folic acid – especially important for women trying to conceive. Folic acid is crucial for all women during the first 4 weeks of pregnancy. Reduces the risk of neural tube defects in the child. Specialists recommend that folic acid supplementation should be started before the planned conception and can be continued until the end of the third trimester of pregnancy. The recommended daily dose of folic acid is 400 µg.
- Vitamin A – affects proper vision, supports the functioning of the immune system, takes part in the production of red blood cells. It also has a positive effect on the condition of the skin, hair and nails.
- Vitamin C – a strong antioxidant counteracts oxidative stress in the body. It is an activator of many enzymes, contributes to the health of the oral cavity. Improves the functioning of the immune system.
- Vitamins from group B – take part in numerous metabolic processes, especially carbohydrates. They contribute to the proper functioning of the nervous system. Supports the health of hair and skin.
- Vitamin E – supports fat metabolism and supports the functioning of the immune system. Prevents premature aging.
- Vitamin D3 – improves calcium absorption, thanks to which it contributes to the proper mineralization of bones and teeth. It takes part in metabolism and has an impact on the functioning of the immune system.
- Iron – one of the components of hemoglobin and myoglobin is crucial for oxygenating organs and muscles in the body. Essential for the production of red blood cells. Especially important for women due to menstruation and pregnancy.
- Calcium – is the basic building block of bones and teeth. Activates some enzymes and takes part in blood clotting. Affects the functioning of the nervous system and the secretion of hormones.
- Zinc – contributes to the proper functioning of the immune and nervous systems. It can regulate the hormonal balance, affecting fertility and the menstrual cycle.
What vitamins for men?
The specific structure of a man’s body and skeletal system, as well as the physical work performed by men more often, encourage the consumption of meals rich in ingredients that are intended, among other things, to support metabolism, maintain a high level of energy and fertility. Particularly recommended ingredients, minerals and vitamins for men include:
- Vitamin C – protects the body’s cells from oxidative stress and delays the aging process.
- B vitamins – support the metabolism of carbohydrates and proteins. They contribute to the proper fertility of men.
- Vitamin E – takes part in the production of sperm. It affects the proper circulation of blood, protects against the premature breakdown of red blood cells.
- Vitamin A – has an antioxidant effect and strengthens the cell membranes in the body. It contributes to the health of the skin. Supports the functioning of the retina.
- Vitamin D3 – because it improves the absorption of calcium, it has a positive effect on the mineralization of the skeletal system.
- Chromium – supports the proper metabolic functions: carbohydrates, proteins and fats.
- Magnesium – supports muscle function and helps maintain electrolyte balance in the body. Supports proper energy metabolism.
- Lycopene – has a positive effect on male fertility and prostate health.
- Copper – thanks to its antioxidant properties, it limits the multiplication of free oxygen radicals.
- Selenium – improves spermatogenesis and contributes to increased sperm motility. It also has a positive effect on libido and erection.
What are the characteristics of supplementation for women?
Ladies who choose preparations for women are usually guided by the desire to generally support their body. Sometimes the goal is to supplement the level of individual nutrients after consulting a specialist. Many women also choose vitamins for her to:
- take care of their beauty “from the inside”,
- increase the effectiveness of trying to have a child,
- support the proper development of the fetus during pregnancy,
- meet the increased demand of the body during breastfeeding,
- improve their well-being,
- support their immunity.
Regardless of the motivation for supplementing vitamins and minerals, it is important to be aware that no supplement is a substitute for a balanced diet and a healthy lifestyle. These are the key to a woman’s health.
What are the properties of the ingredients of supplements for men?
Products with vitamins and other active ingredients for men are still not as popular as those for women, because men are still less interested in their health. However, if a man reaches for preparations for him, he is usually guided by:
- supplementing the levels of vitamins and minerals,
- increasing the level of vitality,
- the desire to start a family,
- achieving better results in physical activity.
As in the case of women, dietary supplements for men should not be a substitute for a balanced diet and a healthy lifestyle. Also check out: Vitamins for men over 50
Multivitamins for her and for him
A much more convenient alternative to taking a number of tablets and capsules are multivitamin supplements. Thanks to them, you can take even a dozen or several dozen different nutrients in one serving. You can choose from both a multivitamin for women and a multivitamin for men. You can take her or him vitamins at one fixed time, for example after breakfast. This reduces the risk of mixing up or missing a dose. Multivitamins are available in various forms:
- Swallowable tablets – the classic form requires drinking water. Multivitamins are best taken with or after a meal.
- Swallowable capsules – an additional coating protects the contents of the supplement from losing their nutritional value.
- Oral drops – an interesting alternative for people who have difficulty swallowing tablets.
- Syrup – this most often applies to multivitamins for children, but some supplements for adults also come in this form.
- Powder – they require dissolving in water and sometimes measuring.
- Lozenges dissolved in water – more convenient than powdered multivitamins. They have an attractive taste and help hydrate the body.
Dietary supplements – consultation with a doctor
If you are planning to start taking a set of vitamins for women or vitamins for men, we advise against taking them on your own. It is best to consult any supplementation with your family doctor. Firstly, they will help you choose an effective and safe preparation. Secondly, they will verify whether the use of the supplement is appropriate in your individual case.