Do women need different nutrients than men?

Anyone who looks into dietary supplements at a drugstore, pharmacy, or online will quickly notice that many products are marketed to both women and men. But how effective is that, really? Do women and men really benefit equally from the same dietary supplement? Or is a gender-specific combination of nutrients the better choice for promoting an active lifestyle? We’ve got the answers.

Quick Check: Dietary Supplements

Dietary supplements contain nutrients that are also found in food—but in concentrated form and often in higher doses. They can be broadly divided into single-ingredient and combination supplements. A single-ingredient supplement contains only one nutrient, such as zinc or vitamin D3. Depending on the dosage, these are equally suitable for both women and men.

With combination supplements, the situation may be somewhat different. This is because women and men do not necessarily benefit equally from all essential nutrients to the same extent. This is primarily due to gender-specific differences.

Men vs. Women: Different Nutritional Needs

There are many physical differences between men and women. As a result, their needs differ—including in terms of nutrient requirements. Here are a few examples:

• There are differences in the endocrine system. While, for example, hormone levels in men remain relatively constant, they fluctuate considerably in women—due to the menstrual cycle. Men also produce more testosterone, while women produce estrogen and progesterone. Various nutrients support hormonal function.
• During pregnancy and breastfeeding, the need for certain vitamins and minerals—such as iron—increases.
• Because of menstruation, women tend to have higher iron requirements.
• Men generally sweat more than women. As a result, their zinc requirements may be higher than those of women.
• Selenium is important for normal sperm production.
• Men and women have different metabolisms—and therefore different needs for many essential nutrients.

There are special dietary supplements that take these specific needs into account.

Nutrient Combination Specifically for Men

Some essential nutrients have a particularly significant effect on male fertility and can support healthy muscle function. There are also vitamins, minerals, and plant extracts that can influence homocysteine metabolism and improve sleep quality.

1. L-arginine for healthy muscle function and the cardiovascular system

L-arginine is a non-essential amino acid. It promotes muscle growth by releasing growth hormones.¹ Although the body can produce L-arginine on its own, However, high levels of stress, illness, and physical exertion can cause the body’s own production to be insufficient. Dietary supplements containing L-arginine can provide additional support.

L-arginine, when combined with pine bark extract, can also promote blood flow, adequate oxygen supply, and healthy blood pressure. This is supported by a study² from Japan.

2. Nutrients for Male Fertility

Vitamin B6 plays a role in regulating hormonal activity. Selenium, in turn, is important for normal sperm production. Vitamin D3 and zinc play a role, particularly with regard to maintaining normal testosterone levels. A study^³ from the U.S. shows that an adequate intake of vitamin D3 has a positive effect on testosterone levels. Zinc deficiency⁴, on the other hand, can negatively impact sperm quality and fertility.

The amino acid L-arginine is also an important precursor for hormones. According to the findings of a ^study⁵ from Bulgaria, it has been shown to improve male sexual function, particularly when combined with pine bark extract.

3. B Vitamins for Healthy Homocysteine Metabolism

Homocysteine is produced when the body breaks down the amino acid methionine. For this process to function smoothly, the body needs vitamins B6, B12, and B9. If these vitamins are not available in sufficient quantities, homocysteine levels rise.

High homocysteine levels are considered a risk factor⁶ for cardiovascular diseases such as atherosclerosis. Men tend to have higher homocysteine levels than women. This is due to estrogen, of which women produce more than men.

4. Saffron for Good Sleep Quality

Saffron extract can positively influence sleep quality in men. This is confirmed by a study^⁷ from Austria. The researchers randomly divided 36 men into two groups. One group received 14 milligrams of saffron extract twice daily for 28 days, while the other received a placebo. The men who took saffron extract experienced a significant improvement in sleep quality.

A Valuable Combination of Nutrients for Active Women

Which nutrients can be particularly beneficial for women? There are a number of vitamins, minerals, and plant extracts that can support an active lifestyle in women. Here, we highlight some key nutrients.

1. B Vitamins and Ashwagandha for Cognitive Function

Mental functions include, among other things, thinking, perception, learning, consciousness, and the ability to remember things. Various essential nutrients can have a positive impact on these functions. In particular, vitamins B6 and B12 contribute to normal mental function.

Chronic stress can impair mental functions. Specific medicinal plants, known as adaptogens, can improve the body’s ability to adapt to stress. One of these is ashwagandha, also known as the “sleep berry.”

The effects of ashwagandha have already been examined in several high-quality studies. One of these studies was conducted in India.^⁸ Participants who took ashwagandha for 60 days had lower cortisol levels compared to the placebo group. Cortisol is a stress hormone. In addition, participants in the ashwagandha group rated their quality of life more highly.

2. Essential Nutrients for Healthy Connective Tissue

Hyaluronic acid is an important component of connective tissue. It is found between cells and keeps the skin elastic and firm. However, as we age, the hyaluronic acid content in the cells decreases.

Scientists from Greece⁹ and Switzerland were able to demonstrate that hyaluronic acid can slow the skin’s aging process. Furthermore, vitamin C, manganese, and zinc help maintain healthy connective tissue.

3. Ashwagandha and Green Tea to Combat Fatigue

Sleep problems have been on the rise for years. Studies consistently show that women are affected more frequently than men—such as the one conducted by the Medical Faculty of the University of Leipzig.¹⁰ One of the reasons is hormonal fluctuations.

Some plant extracts have been proven to be effective against sleep disorders. One of these is ashwagandha.¹¹ In addition, an adequate intake of vitamins B6, B12, and B9 (folic acid), as well as iron, helps reduce fatigue. Green tea extracts can also help combat fatigue due to their caffeine content.

4. Combating Oxidative Stress with Plant Extracts

When we talk about oxidative stress, it means that too many free radicals have accumulated in the body. Inflammation in the body, as well as cigarette smoke, UV rays, and environmental pollutants, promote the formation of free radicals. They damage cells, which increases the risk of certain diseases, such as cardiovascular disease and cancer. Free radicals also have a negative impact on the aging process.

There are a number of plant extracts that have been shown to neutralize free radicals. These include saffron,12 curcumin^,13 and ginger.¹⁴ Coenzyme Q10,15 a vitamin-like substance, is capable of binding free radicals.

Both women and men benefit from these essential nutrients

Some essential nutrients are equally important for both women and men when it comes to maintaining an active lifestyle. We’ll show you which vitamins, minerals, and plant extracts have a positive effect on the immune system and can contribute to normal energy metabolism.

Nutrients for Normal Energy Metabolism

Vitamins B1, B2, B3, B5, B6, and B12, in particular, contribute to normal energy metabolism. Among trace elements, manganese is of great importance. Fatigue and exhaustion can be signs that energy metabolism is not functioning optimally.

Plant Compounds for a Strong Immune System

An adequate supply of vitamins and minerals is the foundation of a strong immune system. In addition, there are plant extracts that can have a positive effect on the immune system. These include, for example, the polyphenols¹⁶ found in pomegranate seeds. They have anti-inflammatory and cell-protective effects.

Scientists from ^Houston¹⁷ were also able to show that polyphenols directly counteract viral infections. Pomegranate polyphenols killed influenza A viruses in the mouth and throat.

Ginger can also have a positive effect on the immune system. This is confirmed by a ^study¹⁸ conducted by scientists at the University of Munich. The pungent flavor of ginger comes from the 6-gingerol it contains. It was found that, at the molecular level, this compound triggers processes in saliva that activate the immune system.