While it may be tempting to buy a multivitamin that you and your
partner can share, doing so may mean neither of you gets a supplement
that’s tailored to your needs. Here, we explain your differing
nutritional requirements and what you need to look out for when shopping
for vitamins for men and vitamins for women.
It stands to reason that men and women have different nutritional
needs. After all, our bodies are different, and our diets and lifestyles
tend to be too.
So, when it comes to shopping for a multivitamin for yourself or your
partner, there are different issues you need to take into account when
deciding which formula to choose. Here are the six most important.
1.
Men’s heart disease risk is higher
Men are significantly more likely to experience certain
cardiovascular issues than women, so need to take extra care to maintain
the health of their hearts and circulatory systems. From that
perspective, important nutrients to look for in a men’s multi include
selenium, vitamins B1, B6, C and E and folic acid.
TIP: Ideally your multi vitamin for men should also include
lycopene, a naturally-occurring antioxidant found in tomatoes that has
benefits for cardiovascular health.
2. Women are more likely to feel run off their feet
While both men and women lead busy lives, research from the
Australian Bureau of Statistics (ABS) shows that women are particularly
prone to feeling that they’re constantly short of time – especially if
they’re juggling parenthood with full- or part-time work.
Although many women treat it as normal, that never-ending feeling of
being stretched too thin is a form of stress, and can take a toll on
both your body and your health habits.
For example, women whose lives are busy or demanding are often prone
to skipping meals and eating on the run – habits that can lead to
deficient intake of some vitamins and minerals. These eating patterns
can be particularly detrimental when you’re under pressure, because
stress may increase your requirements for some nutrients, potentially
exacerbating any nutritional shortfalls caused by an inadequate diet.
For that reason, the foundations of any advanced mineral
formula/multi-vitamin for women should include effective levels of a
broad spectrum of B-group vitamins and vitamin C. Vitamins B5 and C are
particularly important here, as they play a vital role in supporting
adrenal function, which in turn is responsible for many of the body’s
stress-coping mechanisms.
TIP: Look for a multi vitamin for women that also contains
American ginseng, which has been traditionally used to support
resistance to stress, and relieve fatigue and mental and nervous
exhaustion. (In traditional Chinese medicine, this herb is regarded as
being nourishing to the Yin or feminine energy, so it’s particularly
suited to women).
3. Many Australian men are low in zinc
ABS dietary surveys indicate that many Australian men don’t obtain
the recommended quantity of zinc from their daily diets, especially as
they get older.
These deficiencies could have widespread health implications, because
zinc is required for a vast number of physiological functions,
including immune health, tissue repair and cognitive functioning.
That makes zinc an essential inclusion in a men’s multivitamin and mineral formula.
TIP: When shopping for a multi vitamin for men for yourself or a
partner, look for a formula containing zinc glycinate, which is more
easily absorbed and utilised by the body than some other forms of zinc.
4.
Women are more likely to be dieting
Around 15 per cent of Australian women are dieting for weight loss or other health reasons at any one point in time.
Under those circumstances, your diet may be low in some of the
vitamins and minerals your body needs for optimal health, resulting in
compromised nutritional status. (For example, women consuming
low-calorie diets or exercising heavily are particularly vulnerable to
developing marginal deficiencies of certain nutrients).
5.
Our reproductive health needs are different
For men, the issues related to zinc deficiency discussed above are
particularly relevant to reproductive health, as this important nutrient
is required for testosterone synthesis, hormonal balance, prostate
function and the normal production and function of sperm.
Other nutrients that are considered especially important for sperm
health and which should be included in a men’s multi include selenium,
folic acid and vitamins B12, C and E, while lycopene may assist in
maintaining prostate health.
For women, taking a multivitamin that contains both zinc and vitamin
B6 may help maintain a healthy menstrual cycle and reduce premenstrual
symptoms.
During the childbearing years, a woman’s multi should also contain
400-500 mcg of folic acid, which, when taken daily for at least a month
prior to conception and during pregnancy may reduce the risk of having a
baby with neural tube defects such as spinabifida.
TIP: Herbal medicines have traditionally been used to support men
and women’s reproductive health and sexual vitality. For men, these
include Korean ginseng, withania and horny goat weed, which have
traditionally been regarded as revitalising male tonics. On the other
hand, many women thrive on herbs such as dong quai, shatavari and
American ginseng, which have traditionally been used to rejuvenate
feminine energy.
Checklist: Does your Multi
Vitamins for Men or Women do all this?
Despite all our differences, men and women are the same in many ways,
so in addition to the specific requirements discussed here, make sure
that any multivitamin you’re considering buying supports the following
aspects of your health and wellbeing;
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