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 pre-puberty stage, between the ages of nine and thirteen, up to puberty, have a slightly higher requirement for the minerals calcium, potassium, zinc, and chromium compared to girls. Zinc, for instance, contributes to sperm cell production, and calcium is crucial for normal growth and development of the skeletal system, which ultimately becomes heavier in men. From puberty onwards, the differences between boys and girls become much more apparent due to the production of sex hormones.
Women's Body Needs
From puberty, female sex hormones oestrogen and progesterone take control. They determine when a woman menstruates and when she is fertile. They govern the entire pregnancy, as well as the course of menopause, during which hormone production gradually decreases.
From puberty, female sex hormones oestrogen and progesterone take control.
Menstruation
From the moment a woman menstruates, 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. A man's blood volume is about 1/13th of his body weight, while for women, it's 1/15th. Due to monthly menstruation, women lose blood and thus iron, explaining the increased need for iron in women, which is not the case for men.
Hormonal Imbalance
The intricate interplay of female sex hormones means that a slight imbalance can significantly affect a woman's functioning. Stress, inadequate or overly restrictive diets, and psychological factors can influence this balance. In cases of hormonal imbalance, women need regulation of hormonal activity. Vitamin B6 and zinc contribute to maintaining a normal hormonal balance.
Pregnancy
Logically, the demand for certain nutrients increases during pregnancy. Consider 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 additional vitamin A. During pregnancy, the recommended dosage of vitamin A increases from 700 to 800 mcg per day.
Menopause
When oestrogen production declines, a new phase in a woman's life begins: menopause. Decreasing oestrogen levels are associated with osteoporosis or bone demineralisation. 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 primary male hormone, testosterone, also experiences peaks and troughs. However, if there is a cycle, it usually occurs within a single day. Testosterone production peaks 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, testosterone levels are not stable. Shortly after birth, there is a significant testosterone peak, influencing the newborn's brain development towards male behaviour. During puberty, a second, less intense peak occurs, transforming the child into a man. After this, testosterone levels stabilise at a lower level and gradually decrease from the age of 30, with a noticeable decline after 65.
Puberty
Men are fertile from puberty throughout their lives, although fertility gradually declines after the age of 30. During this life stage, the body needs sufficient zinc and selenium. These minerals are necessary for maintaining normal fertility and contribute to sperm cell production.
Protein Needs
Testosterone also plays a crucial 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 for an adult woman is about 53 grams, while for an adult man, it's about 66 grams per day.
Reduced Testosterone Production
Reduced testosterone production during middle age is linked to a decrease in muscle mass and strength, loss of libido, increased susceptibility to depression, and bone demineralisation. Exercising and consuming more proteins positively influence muscle mass maintenance. Adequate intake of calcium, vitamin D and K, zinc, and proteins is beneficial for the skeleton.
Dietary Supplements
Fortunately, the differences in supplementation between men and women are not as significant as other differences between the sexes. However, the development and formulation of dietary supplements consider the different needs of men and women. For example, there are multivitamins for men and women. A multivitamin for men may contain higher doses of minerals to support reproductive organs and fertility. For women, there are pregnancy multivitamins that meet very specific body needs and a multivitamin for women in menopause. The latter provides extra minerals for bone metabolism.
Author: Sanne van der Rijt
