Do men and women really have different nutritional needs? A question asked by many, that countless different experts have provided answers to. As humans, we all require a range of macro- and micro-nutrients to provide us with essential nutrition, however your assigned sex at birth is just one factor to consider when thinking about how much of these nutrients you require. In today’s article, I’ll explain from a dietitian’s perspective what we know about the nutritional needs of men vs women.
What are the primary differences in the nutritional needs of men vs women?
When considering the differences in nutritional needs between men and women, there are a few key influences that dictate requirements. One of these is hormonal differences between men and women, including key hormones like testosterone and oestrogen. Testosterone, linked with muscle mass, strength and libido is typically higher in men. Oestrogen plays a key role in reproductive functions, the menstrual cycle, influences fat distribution and is related to bone health and is typically higher in women.
Although there are over 50 different hormones in the human body, the difference in testosterone and oestrogen levels in men and women greatly impacts body composition by affecting muscle mass, overall body fat levels and the distribution of this fat.
High levels of testosterone promote greater muscle mass and strength and reduced fat mass, with men therefore having lower body fat percentages. And although women also produce testosterone, it’s at much lower levels and as a result typically have less muscle mass compared to men.
Oestrogen performs a different role in body composition, promoting fat storage, particularly in the hips, thighs, and breasts, which is linked to reproductive health. Higher oestrogen levels support a higher percentage of body fat, which is necessary for reproductive functions and overall health in women. Lower levels of oestrogen in men mean they have less fat stored in typically female-pattern areas as mentioned above. However, men still require some oestrogen for healthy bone density and fat metabolism.
During my time in practice, I’ve identified some commonly deficient vitamins and minerals between men and women. These deficiencies are due to a range of factors including inadequate dietary intake, physiological needs, and lifestyle factors.
Research shows that women are at a higher risk of deficiency in vitamins and minerals including iron, calcium, vitamin D folate (vitamin B9) and vitamin B12. These deficiencies can occur for a range of reasons including inadequate dietary intake, menstruation, pregnancy and changes in hormone profiles.
Similarly, men have also been shown to commonly be deficient in a range of nutrients including vitamin D, magnesium, zinc, vitamin C and omega-3 fatty acids. Dissimilarly to women however, majority of these deficiencies come from an insufficient intake of foods rich in these nutrients and less so related to physiological changes.
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How does an athlete or very active person's nutritional needs differ from a those with a more sedentary lifestyle?
Athletes and/or very active people have very different nutritional needs from those that follow a sedentary lifestyle – these differences range all the way from energy (caloric) needs, down to increased micronutrient needs to replace nutrients lost through high intensity exercise.
In a nutshell, active individuals require a greater amount of energy (calories) in order to support their increased energy expenditure. The amount by which individuals need to increase their intake is dependent on a multitude of factors including exercise intensity and duration, age, sex and body composition. Macronutrient distribution is also of greater concern for athletes compared to sedentary individuals. For active individuals, adequate carbohydrate and protein intake is crucial to replace glycogen stores to optimise energy and aid recovery, and support muscle repair and growth. Hydration is also a crucial aspect of nutrition that should be closely monitored in athletes as greater losses may occur as a result of intense exercise.
Sports supplementation is an ever growing market, with the validity of the products for athletes and active individuals becoming a nuanced topic as research becomes more readily available. While some supplements have been shown to be beneficial, for those of us not training at an elite level, there are few sports supplements that have enough research to make them credible.
One of the most researched sports supplements is creatine. Studies consistently show that it can improve performance in high-intensity, short-duration activities, such as sprinting and weightlifting. While it is primarily beneficial for athletes, active individuals may experience improvements in strength and recovery and is a supplement I regularly recommend to active clients.
Beyond creatine, most other supplements such as protein powders, branched-chain amino acids and omega-3 fatty acids should be used as they say in the name – to supplement a sufficient diet. When adhering to an adequate and diverse diet, the majority of your nutritional needs can be met through dietary intake. As always there are caveats to this and you should consult an accredited practising dietitian for specific dietary advice.
What are the most important supplements for women?
Women are the largest consumers of dietary supplements, with some research showing that up to 77% of women using at least one ingredient or supplement.
The loss of lean muscle mass is a common characteristic of age, with women appearing to experience a greater loss compared to men due to hormonal changes related to menopause. Although there are currently limited studies, preliminary research suggests that the intake of essential amino acids (EEAs), including leucine, influences the rate of muscle protein synthesis (or muscle repair). Because of this, the supplementation of complete protein sources such as whey or EEAs may be beneficial in complementing high-quality proteins consumed through diet.
Beta-alanine is a non-essential amino acid that has been shown to delay fatigue particularly during activities lasting 2-4 minutes. Active women who have difficulty recovering from higher intensity, shorter duration exercise may benefit from beta-alanine supplementation.
The benefits of short- and long-term supplementation of creatine for women is growing in evidence, with positive benefits related to strength, hypertrophy, performance as well as energetic and cognitive outcomes. A common misconception around creatine supplementation pertains to undesirable weight gain in women; however, research shows that the majority of any initial increases in weight are likely a result of “water weight” (due to cellular hydration) which has actually been shown to be favourable for hydration. Current evidence recommends a consistent dosage of 3-5g per day for both men and women.
For active women, vitamin D levels have the capacity to directly affect muscle strength and performance, recovery from exercise and bone health due to the nutrient’s pivotal role in calcium absorption. Research shows that vitamin D deficiency is common in postmenopausal women, and therefore supplementation is recommended in this age group and across the lifespan.
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What are the most important supplements for men?
When considering the most important nutritional supplements for men, several have been shown to have potential benefits on overall health, fitness and specific deficiencies when paired with a well-rounded diet.
Similarly to women, many men are deficient in vitamin D, particularly during the winter months due to less sun exposure. Vitamin D, as well as crucial for bone health and immune function, also plays a large role in testosterone production.
A study published in The American Journal of Cardiology linked omega-3 intake to reduced risk of heart disease, emphasising its importance for male heart health as cardiovascular disease is a leading health concern for men. Omega-3’s also have the ability to enhance mood and cognitive function, reducing the risk of depression, which is also prevalent in men.
Zinc is vital for testosterone production and maintaining healthy sperm levels, directly influencing male fertility. Although zinc is found in a variety of foods such as meat and poultry, and legumes, studies have found that zinc supplementation significantly increased testosterone levels in men with low zinc status.
Similarly to in women, creatine supplementation assists in increasing muscle strength and hypertrophy in male athletes. The supplement may therefore be beneficial for active men, particularly those engaging in resistance training activities.
Do PT's need to collaborate with healthcare professionals when working with a client who has PCOS?
In another recently published article of ours, we provided a guide for personal trainers in supporting their clients with polycystic ovarian syndrome (PCOS). I have seen in practice that a multidisciplinary approach provides comprehensive patient care. Many clients I’ve seen have benefited from a multidisciplinary approach for the management of PCOS, as the condition encompasses numerous different aspects of one’s health.
One important aspect in the management of PCOS is regular blood tests to monitor aspects of the client’s health that may be impacted by the syndrome. It is the primary role of the GP to ensure these tests are regularly performed, but as part of the MDT PT’s should provide encouragement to their clients to regularly engage with other professionals and have autonomy over their health.
What role do adaptogens or herbal supplements play in gender-specific health and fitness?
Adaptogens are synthetic compounds or plant extracts that have gained recent popularity for their potential benefits in managing stress, enhancing performance, and supporting overall health.
Adaptogens like ashwagandha, rhodiola rosea, and holy basil have been linked with helping the body adapt to stress. For men, stress can lead to hormonal imbalances, particularly affecting testosterone levels. Ashwagandha has been shown to reduce cortisol levels, thereby potentially supporting testosterone production and improving mood and energy. Stress responses and hormonal fluctuations are also commonly reported in women. Adaptogens like rhodiola can help to improve mood and resilience, particularly during menstrual cycles or menopause when hormones are fluctuating more prominently.
Rhodiola rosea has also been linked to improved exercise performance, recovery and supporting muscle gains. For men and women, adaptogens like this can help to improve energy levels and stamina. This may be particularly beneficial for women during the menstrual cycle when energy levels may fluctuate.
Some adaptogens have been linked with balancing hormones which is crucial for men and women. Fenugreek and tribulus terrestris are believed to boost testosterone levels, supporting muscle mass optimisation and libido in both men and women. For women specifically, herbal supplements like chasteberry can help to regulate menstrual cycles and alleviate symptoms of PMS and menopause by supporting oestrogen.
What are common misconceptions about supplements for men vs women that you see?
There are several misconceptions about supplements that I’ve come across during my time working with the general population. Firstly, that men require more protein than women and should reach their goals through protein supplementation. In reality, while men often have do have a higher muscle mass, athletic women or those participating in strength training also require substantial amounts of protein in their diet.
Another common misconception is that iron supplementation is only necessary for women. Now while women are at higher risk of iron deficiency due to menstruation and pregnancy, men can also be iron deficient, especially those who engage in endurance sports or follow a plant based diet that may not regularly include iron rich foods.
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Although the above identifies that supplements, adaptogens, and herbal supplements can play a significant role in gender-specific health and fitness by addressing unique physiological and psychological needs, it’s essential for individuals to consult healthcare professionals before starting any new supplement regimen, especially if they have underlying health conditions or are taking medications. And finally, I encourage you to aim to maximise your dietary intake so your nutritional needs can be met via a food first approach!
Thanks to Talia Sparks for this article.
About the author:
Talia Sparks is an Accredited Practicing Dietitian, holding a Masters of Nutrition and Dietetics (with Distinction) as well as a Bachelor of Nutrition Science (with Distinction). She is passionate about preventative health and helping people improve their lifestyles through diet and exercise and works hard to challenge traditional weight-centric and restrictive ideas around food.
References:
https://www.epa.gov/endocrine-disruption/overview-endocrine-system
https://health.clevelandclinic.org/nutritional-needs-for-men-and-women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9521557/
CRN consumer survey on dietary supplements. 2020.
https://journals.sagepub.com/doi/abs/10.1177/1559827611406071
https://journals.physiology.org/doi/abs/10.1152/jappl.1996.81.1.232
T. H. H. Veldhuis, et al. (2017). “Vitamin D and Testosterone: The Link Between the Two.” Journal of Clinical Endocrinology & Metabolism, 102(11), 3946-3955.
https://www.iitms.co.in/blog/multi-disciplinary-education-advantages-and-disadvantages.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398443/
Phillips, S. M. (2012). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.
Beard, J. L. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. The Journal of Nutrition, 131(2), 568S-579S.
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