Higher doses across the board in multivitamins for men
As a rule of thumb, men’s Dietary Reference Values (the amount we need daily) are higher than women’s. This is simply because the average man is larger than the average woman. All our nutritional needs are proportional to our body weight. Despite this, there are some vitamins and nutrients that women may need more of, especially at critical times of like pregnancy and menopause.
More iron in multivitamins for women
Women’s multivitamins typically contain higher amounts of iron. Women of childbearing age require more iron due to menstrual blood loss. This can increase the risk of iron deficiency anaemia. Furthermore, women are more likely to eat less red meat than men, often to lose weight. The irony is that lots of women cannot stomach red meat, and this is a textbook symptom of iron deficiency! At least 10% of menstruating girls and women have iron deficiency anaemia. What’s more, most estimates say at least a quarter of women have a milder iron deficiency.
Men’s multivitamins may have little to no iron. Men generally have lower iron needs, because they are more likely to eat red meat regularly. In fact, excessive iron intake in men can increase the risk of certain health issues, such as cardiovascular disease.
More calcium and vitamin D in multivitamins for women
Higher levels of calcium and vitamin D are often included in women’s multivitamins. This to supports bone health, important since women are at a higher risk of osteoporosis after the menopause. The change in life causes a sharper drop in oestrogen, but the levels actually begin declining progressively from the age of about 30. If women boost their calcium intake earlier in life, it can help reduce their risk of calcium deficiency when the menopause comes.
Men’s multivitamins may contain lower levels of calcium. While men also need calcium and vitamin D, their risk of osteoporosis is generally lower than that of women. It’s also more important for men to avoid the risk of overdoing calcium, because too much of it can increase the risk of heart disease, a problem much more common in men than women.
More folic acid in multivitamins for women
Women’s multivitamins often include more folic acid. This is particularly important for women of childbearing age because it’s absolutely vital for developing babies. Getting enough folic acid before and during pregnancy prevents neural tube defects in the baby which can lead to birth defects and damage to the baby’s brain. The average folate intake in women is 126–364 μg/day. This measure is well below the current Recommended Daily Amount of 400 μg/day.
Men’s multivitamins typically contain less folic acid since the primary need for higher folic acid levels is related to pregnancy and foetal development.
More vitamin B6 in multivitamins for women
Women’s multivitamins may have higher levels of certain B vitamins, especially B6. This vitamin can help manage symptoms of premenstrual syndrome (PMS) because it’s essential to keep the ovaries healthy and for production of female hormones.
More vitamin B12 in multivitamins for women
Women are far more likely to eat less vitamin B12 than they need because the main source is meat, and women are statistically more likely to follow a vegetarian or vegan diet. Vitamin B12 is essential for energy production, and one of the most common nutritional deficiencies for women in developed countries.
Men’s multivitamins tend to be formulated with balanced levels of B vitamins to support energy and muscle function, considering men’s generally higher muscle mass.
More magnesium in multivitamins for women
Some women’s multivitamins include magnesium at higher levels to help with menstrual symptoms and bone health.
Men’s multivitamins may include magnesium for muscle and nerve function but not typically at levels higher than those in women’s formulations. This is a bit illogical. Men, having more muscle mass on average, often require more magnesium to support these physiological demands. A whopping 25% of all the magnesium in our bodies sits in our muscles, to help them generate the energy they need.
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WOMEN NEED MORE… |
BECAUSE… |
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Iron |
Blood loss from periods wastes iron |
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Calcium |
Prevent osteoporosis and weaker bones, especially after menopause |
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Vitamin D |
Keeps bones stronger |
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Folic Acid |
Vital for baby in pregnancy |
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Vitamin B6 |
Healthy ovaries and female hormone production |
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Vitamin B12 |
Blood and energy |
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Magnesium |
Avoid excessively heavy periods, and prevents osteoporosis |
Extra zinc in multivitamins for men
Both men and women need zinc in a multivitamin, but men may benefit from slightly higher levels. Zinc directly goes into making sperm and supporting testosterone levels, and the consequences of low zinc levels for men can include prostate enlargement and even cancer, low fertility and low sperm count, and erectile dysfunction.
Zinc is also included as it’s vital for immune support for women, and to keep the metabolism going, but men do tend to indeed higher levels than women.
Slightly more vitamin A in multivitamins for men
Vitamin A is essential for vision, immune function, and skin health. Why do men need more vitamin A? They have a slightly higher RDA for vitamin A compared to women, possibly because of their larger body size and therefore a larger intestine: vitamin A is also needed to support the immune system, especially in the intestine. The Recommended Daily Allowance (RDA) of vitamin A for men is 900 mcg whilst it’s 700 mcg for women.
More vitamin E for men
Vitamin E acts as an antioxidant and is crucial for protecting cells from damage. Men’s higher muscle mass and higher oxidative stress might increase their need for vitamin E, especially if they like intense sports or weight training.
More antioxidants and other special ingredients in multivitamins for men
When choosing a men’s multivitamin, look out for special ingredients such as lycopene and phytosterols.
Men’s multivitamins often include extras like saw palmetto and lycopene to support prostate health. Lycopene, a plant carotenoid compound found naturally in tomatoes, has the highest antioxidant activity of all the carotenoids. This phytonutrient may protect sperm against oxidative stress and support overall health.
Additionally, phytosterols can help support prostate and cardiovascular health. They help to lower cholesterol, protecting the heart and arteries.
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MEN NEED MORE… |
BECAUSE… |
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Zinc |
Fertility, testosterone production and prostate health |
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Vitamin A |
Immune system and intestinal health |
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Vitamin E |
Antioxidant for muscles |
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Lycopene |
Prostate health |
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Phytosterols |
Heart health |
Other differences in nutritional needs for women and men
Protein is something men need more of. They generally have more muscle mass and thus have higher protein requirements to maintain and build muscle. In fact, men are advised on average to eat around 56 grammes of protein per day, whereas women need around 46 grammes per day.
Men need more calories than women. It’s not just that they’re larger. They also usually have a higher basal metabolic rate due to greater muscle mass and body size, necessitating their higher calorie need. The NHS advises that the average man needs 2,500 calories a day, though sporty men or those who do physical jobs may need more. Meanwhile it advises women to eat 2,000 calories a day.
Just a Marketing Fad?
Do we really need different multivitamins for men and multivitamins for women?
Being male or female is just one of many, many variables that can influence our nutritional needs. It’s arguable that our age and health conditions have more influence on what we need in a multivitamin, along with dietary preferences such as being vegetarian or cutting down on fatty foods. There are countless specific medical conditions and situations that can influence your nutritional needs, and have nothing to do with gender.
That said, arguments for choosing different multivitamin supplements do exist. Beyond size factors, women and men have different specific needs. This is why women’s multivitamins focus more on reproductive health, bone density, and managing menstrual-related nutrient needs, whereas men’s multivitamins prioritise muscle function, prostate health, and cardiovascular support.
To get maximum benefit, there’s a lot to be said for taking a generic multivitamin of the highest quality you can afford along with some extra supplements. Some ingredients, especially calcium and phytosterols, are so physically bulky that you cannot fit anywhere near a useful dosage into a multivitamin tablet. To cater to your individual needs as a woman, you could boost your multivitamin with an additional supplement of calcium or iron. Men could take additional zinc or a phytosterol supplement.
If you need personalised advice that fits your own particular situation, you can ask your GP for advice or request a referral to an NHS dietician.
