Vitamins and Minerals During Puberty

There aren't significant differences between men and women when it comes to the digestion and processing of food and nutrients. However, boys from their prepubescent years, approximately between the ages of nine and thirteen through puberty, have a slightly higher need for the minerals calcium, potassium, zinc, and chromium compared to girls. Zinc, for instance, contributes to sperm production, and calcium is important for normal growth and development of the skeletal system, which eventually becomes heavier in men. From puberty onwards, the differences between boys and girls become much clearer due to the production of sex hormones.

Women's Body Needs

From puberty, female sex hormones oestrogen and progesterone take firm control in women. They determine when a woman menstruates and when she is fertile. They govern the entire pregnancy, as well as the transition period when hormone production gradually decreases.

From puberty, female sex hormones oestrogen and progesterone take firm control in women.

Menstruation

From the moment a woman starts menstruating, she is fertile. During this period of her life, she has an increased need for the mineral iron. Women have a lower blood volume than men. The blood volume of a man is about 1/13th of his body weight, whereas for women it is 1/15th. Due to monthly menstruation, women lose blood and thus iron. This explains why the need for iron increases in women, while it does not in men.

Hormonal Imbalance

Due to the close interplay of female sex hormones, a small imbalance can significantly affect a woman's functioning. Stress, inadequate or too one-sided nutrition, as well as psychological factors, can influence this balance. In cases of hormonal imbalance, women need regulation of hormonal activity. Vitamin B6 and zinc contribute to a normal hormonal balance.

Pregnancy

Logically, the demand for certain nutrients increases during pregnancy. Consider, for example, vitamin D for adequate calcium absorption from food. The body also requires extra folate (vitamin B11) to support the growth of the unborn child and extra vitamin A. During pregnancy, the recommended dosage of vitamin A is increased from 700 to 800 mcg per day.

Menopause and the Transition

When oestrogen production decreases, a new phase in a woman's life begins: the transition. Decreasing oestrogen levels are associated with osteoporosis or bone loss. Calcium and Vitamin D are important for bone composition. Magnesium, vitamin K, zinc, manganese, and proteins are needed to maintain strong bones.

Men's Body Needs

The most important male hormone, testosterone, also experiences peaks and troughs. However, if there is a cycle, it usually occurs within just one day. Testosterone production peaks in the morning around 7 a.m. and then decreases throughout the day.

Testosterone Production

Testosterone stimulates sperm production and the development of male sexual characteristics. Throughout a man's life, the amount of testosterone is not stable. Right after birth, there is a large peak in testosterone, which causes the brain of the newborn baby to develop towards male behaviour. During puberty, a second, albeit smaller, peak occurs, transforming the child into a man. After this, testosterone levels stabilise at a lower level and will gradually decrease from the age of 30. After 65, there is a noticeable decline.

Puberty

Men are fertile throughout their lives from puberty, although fertility gradually declines after the age of 30. During this life phase, the body needs sufficient zinc and selenium. These minerals are necessary for maintaining normal fertility and contribute to the production of sperm cells.

Protein Needs

Testosterone also plays an important role in muscle mass. Therefore, men's protein needs are slightly higher than women's. Proteins contribute to the growth and maintenance of muscle mass. The protein requirement of an adult woman is approximately 53 grams, while that of an adult man is about 66 grams per day.

Reduced Testosterone Production

Reduced testosterone production during middle age is associated with a decrease in muscle mass and strength, loss of libido, increased susceptibility to depression, and bone loss. Exercising and consuming more proteins positively influence the maintenance of muscle mass. Adequate intake of calcium, vitamin D and K, zinc, and proteins is beneficial for the skeleton.

Dietary Supplements for Men and Women

Fortunately, the differences in supplements for men and women are not as significant as other differences between the sexes. However, the development and formulation of dietary supplements take into account the different needs that exist between men and women. For instance, there are multivitamins for men and for women. A multivitamin for men may contain higher doses of minerals to support the reproductive organs and fertility. For women, there are pregnancy multivitamins that cater to very specific body needs and a multivitamin for women going through menopause.

Author: Sanne van der Rijt