Best Vitamins for Women vs. Men

Both men and women require vitamins to stay healthy, but they have very different requirements for how much of each vitamin they need and which vitamins are more beneficial for each. Below we examine crucial vitamins recommended for both men and women.

Best Vitamins for Women

-Iron: Women lose a lot of iron during menstruation and, as a result, it’s much easier for them to become anemic. Iron is an essential mineral that helps you regulate your metabolism, uptake oxygen, and form red blood cells. It’s required for the proper function of many organs in the body, and it plays a role in energy production. If you’re not getting enough of this essential nutrient, you could suffer from anemia. It is extremely important for women to get enough iron to function at their best.  

– B Vitamins As per the Centers for Disease Control (CDC), women require higher amounts of several B vitamins than men because of biological differences. One of the most important vitamins for women is vitamin B6. This vitamin plays an important role in regulating hormone levels and preparing the body for pregnancy. A deficiency in vitamin B6 can lead to premenstrual symptoms, PMS, heavy menstrual bleeding and birth defects. It also helps to convert food into energy which is why it is crucial for pregnant women.

-Folate: An essential nutrient for pregnancy, folate (or folic acid), is occasionally found in higher concentrations in women’s multivitamins. Although the RDA for folate for adult women and men is the same (400 micrograms), pregnant women have higher needs (600 micrograms). To allow women to continue taking their usual multivitamins during pregnancy rather than switching to prenatals, certain women’s multivitamins contain additional folate. 

-Iodine: Despite playing a crucial role in a number of processes, including estrogen metabolism, breast tissue growth, ovulation, fetal development, and more, iodine is occasionally disregarded when it comes to the health of women. Iodine is most well-known for its role in thyroid health. Iodine is significantly concentrated in the breasts, ovaries, and cervix in addition to the thyroid, which is proof that it has a part in many facets of women’s health.

-Calcium: According to the National Institutes of Health, women over the age of 51 need 200 mg more calcium per day than males, even if their needs are the same for the most of their lives. Women are more susceptible to osteoporosis than males since they typically have smaller bones than men. In addition, once a woman enters menopause, her estrogen levels drop, making her bones less protected than before. Multivitamins don’t contain enough calcium to meet daily needs (too many pills would be needed per serving), but women’s multis typically contain more calcium than men’s. 

Best Vitamins for Men

-Vitamin D: A healthy immune system, strong bones, and reduced inflammation are all benefits of vitamin D. Although it is necessary for all of us, men specifically benefit from it. Vitamin D benefits for men may include keeping testosterone levels in check, aiding with sperm production, and building strong muscles. It even plays a role in men’s mental health, hair growth, and weight loss. One study showed that men with low levels of the most common dietary supplement, vitamin D, were three times more likely to have clinically diagnosed depression compared to those without low levels of vitamin D.

Yet many men experience vitamin D deficiency, and may benefit from dietary and lifestyle changes that can increase low levels of vitamin D. Often, a vitamin D supplement for men may be necessary.

-B Vitamins: Vitamin B12 is essential in the male body. Unfortunately, many men do not obtain enough Vitamin B from their food or from natural sources. Men who do not obtain enough Vitamin B12 may find themselves feeling and appearing lethargic, sad, forgetful, and overall unhealthy. Complex B vitamins are essential for men’s general health and fitness since they play an important role in:

  • DNA creation and maintenance
  • Red blood cell production
  • Nervous system regulation
  • Assisting digestion
  • Keeping your eyesight healthy Fight illnesses
  • Providing assistance to neurological processes

-Zinc: Zinc is essential for a healthy prostate and the synthesis of testosterone, hence men’s multivitamins frequently have higher zinc levels than women’s do. Men require 11 milligrams daily, compared to women’s eight.

-Amino Acids: Amino acids are the building blocks of protein, which makes up your muscle tissue, and muscle performs a variety of critical tasks in maintaining optimal health. Getting enough amino acids is especially crucial for men as they age. As you may know, the aging process frequently results in severe muscle loss. But it doesn’t have to be that way. Amino acid supplementation has been shown in studies to reverse age-related muscle breakdown, ensuring you stay healthy and vital.

So What?

It goes without saying that we should all supplement with vitamins and minerals on a regular basis. While we should attempt to receive the majority of our nutrients from a well-balanced diet and frequent exercise, vitamins are an excellent tool for maintaining your levels on a daily basis.