{"id":474127,"date":"2023-05-24T12:03:26","date_gmt":"2023-05-24T10:03:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474127"},"modified":"2024-04-30T11:38:34","modified_gmt":"2024-04-30T09:38:34","slug":"do-men-and-women-have-the-same-nutritional-needs","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/","title":{"rendered":"Do Men and Women Have the Same Nutritional Needs?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#Are_the_nutritional_needs_of_men_and_women_different\" title=\"Are the nutritional needs of men and women different?\">Are the nutritional needs of men and women different?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#How_do_the_nutritional_needs_of_men_and_women_differ\" title=\"How do the nutritional needs of men and women differ?\">How do the nutritional needs of men and women differ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#1_Energy_intake\" title=\"1. Energy intake\">1. Energy intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#2_Protein_requirements\" title=\"2. Protein requirements\">2. Protein requirements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#3_Vitamin_and_mineral_intake\" title=\"3. Vitamin and mineral intake\">3. Vitamin and mineral intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#4_Specific_nutritional_supplements\" title=\"4. Specific nutritional supplements\">4. Specific nutritional supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#5_Fluids_intake\" title=\"5. Fluids intake\">5. Fluids intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Although a <strong>varied and balanced diet<\/strong> is important for all of you, men and women alike, there are some significant <strong>differences<\/strong> in your nutritional needs. When you want to perfect and personalise your diet, you should certainly keep these differences in mind. The different nutritional requirements are mainly related to the<strong> different physiological processes<\/strong> that are typical of the male and female body. Women, for example, need to take specific vitamins and minerals in relation to their <strong>menstrual cycle<\/strong> or <strong>pregnancy.<\/strong> Men, on the other hand, normally have a higher need for energy and protein due to their typically<strong> higher proportion of muscle.<\/strong> In what other ways does the ideal nutritional intake of men and women differ?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_the_nutritional_needs_of_men_and_women_different\"><\/span>Are the nutritional needs of men and women different?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you take a closer look at the male and female body, you&#8217;ll find that the ways in which they differ are also reflected in their <strong>nutritional needs.<\/strong> Although the basic <strong>energy, macronutrient<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohydrates<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fats<\/a>) and <strong>micronutrient<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamins<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerals<\/a>) requirements are similar for both men and women, there are some specific ways in which they differ. For example, while women have a higher need for <strong>folic acid<\/strong> due to <strong>pregnancy<\/strong>, men should be careful to intake other specific nutrients, such as <strong>selenium<\/strong> and<strong> zinc,<\/strong> with regard to<strong> sperm<\/strong> or <strong>testosterone<\/strong> production. Thus, when the male and female body specifics are broken down, you find that there are a number of similar specific differences.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What physiological processes in the male and female body affect nutrition?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The <strong>menstrual cycle<\/strong> and associated <strong>hormonal changes<\/strong> are one of the fundamental factors behind the specific nutritional requirements of the female body. <span style=\"color: #ff6600;\">[3]<\/span><\/li>\n\n\n\n<li>To these are also added specific needs during<strong> pregnancy<\/strong> and <strong>breastfeeding.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/li>\n\n\n\n<li>The <strong>menopausal period<\/strong> is also fraught with other changes and special nutritional requirements. <span style=\"color: #ff6600;\">[3]<\/span><\/li>\n\n\n\n<li>Men also have specific <strong>reproductive health<\/strong> needs.<\/li>\n\n\n\n<li>For example, the<strong> formation and optimal levels of testosterone<\/strong> require a higher intake of certain nutrients.<\/li>\n\n\n\n<li>There are also specific important nutritional requirements behind <strong>proper sperm function and fertility.<\/strong><\/li>\n\n\n\n<li>In addition, men typically have more <strong>muscle mass,<\/strong> are generally <strong>taller<\/strong> and <strong>more robust,<\/strong> which increases their need for energy and nutrients.<\/li>\n\n\n\n<li>A woman, on the other hand, naturally has a <strong>greater fat mass,<\/strong> which is not as metabolically active as muscle.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg\" alt=\"differences between the female and male body\" class=\"wp-image-473307\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_the_nutritional_needs_of_men_and_women_differ\"><\/span>How do the nutritional needs of men and women differ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Energy_intake\"><\/span>1. Energy intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>daily energy expenditure,<\/strong> on which the <strong>energy needs<\/strong> depend, is made up of several parts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First of all, we are talking about the so-called <strong>basal metabolic rate<\/strong> (BMR), which is the energy the body needs practically just to maintain <strong>basic physiological functions<\/strong> during deep rest and sleep.<\/li>\n\n\n\n<li>You may also come across the term <strong>resting metabolic rate<\/strong> (RMR). This describes the energy spent when you are awake but at rest and without any activity.<\/li>\n\n\n\n<li>Further contributing to energy expenditure is the <strong>thermic effect of food<\/strong> (TEF), which is the energy consumed in the digestion of food.<\/li>\n\n\n\n<li><strong>NEAT<\/strong> (Non-Exercise Activity Thermogenesis) is the energy expended during all activities except sleep, digestion of food and purposeful exercise. That is, it is the normal movement you do during the day, such as walking, cleaning, etc.<\/li>\n\n\n\n<li>Last but not least, the <strong>energy expended during intentional physical activity<\/strong> (TEA, <em>Thermic Effect of Activity<\/em>) has a role to play. It is this component that may be responsible for the largest differences in the final energy expenditure value.<span style=\"color: #ff6600;\"> [6]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, when we talk about <strong>differences between men and women,<\/strong> typically the <strong>basal metabolic rate<\/strong> is different. Men are typically <strong>taller, more robust,<\/strong> have <strong>more muscle mass<\/strong> and<strong> less fat<\/strong> than women, and their larger internal organs probably play a role here as well. As a result, their BMR is typically higher. <strong>Muscles do use more energy,<\/strong> and generally the more muscular you are, the more calories our bodies burn. In contrast, <strong>fat mass,<\/strong> which is <strong>naturally higher in women,<\/strong> is not as metabolically active. Thus, <strong>more muscle and less fat<\/strong> in the male body compared to the female body causes men to<strong> typically have a greater energy requirement.<\/strong> Of course, if a woman is more muscular than a man, or moves more and plays more sports, it is normal for her to need a higher energy intake as well. <span style=\"color: #ff6600;\">[17,41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering how to determine your optimal energy intake, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Calculate Your Energy and Macronutrient Intake for Weight Loss or Gaining Muscle?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg\" alt=\"varying energy needs between men and women\" class=\"wp-image-473323\" style=\"width:843px;height:562px\" title=\"varying energy needs between men and women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">How do sex hormones influence energy needs?<\/h3>\n\n\n\n<p>The different energy requirements of men and women are significantly influenced by<strong> male and female sex hormones.<\/strong> The male sex hormone <strong>testosterone<\/strong> promotes the <strong>growth of muscle<\/strong> mass, which entails a <strong>higher caloric requirement<\/strong> as well as muscle maintenance. Women usually just need a slightly lower energy intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, however, in women this need may change <strong>periodically during the month.<\/strong> This is because it partly depends on the level of sex hormones, which <strong>fluctuate repeatedly during the menstrual cycle.<\/strong> <strong>Oestrogen<\/strong> and <strong>progesterone<\/strong> have the greatest influence on energy requirements. Their levels are highest during the<strong> luteal phase<\/strong> (following ovulation at about day 14 of the menstrual cycle), when they promote the <strong>burning of fat and protein.<\/strong> These hormones are also responsible for a <strong>higher energy expenditure,<\/strong> roughly by<strong> 2.5 &#8211; 11.5%.<\/strong> Hand in hand with this may also be an <strong>increased appetite.<\/strong> It is therefore normal for a woman to have a higher hunger and caloric intake during this period. <span style=\"color: #ff6600;\">[4,39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy do men and women need?<\/h3>\n\n\n\n<p>According to <strong>EFSA (European Food Safety Authority)<\/strong> recommendations, men need <strong>2340 &#8211; 3340 kcal per day,<\/strong> while women are recommended to take in <strong>1880 &#8211; 2680 kcal per day.<\/strong> The lower values may be sufficient for people with a <strong>sedentary lifestyle,<\/strong> while athletes and active people have a higher caloric requirement. However, these are basic guideline recommendations which should always be adjusted individually to suit the actual needs of the individual.<span style=\"color: #ff6600;\"> [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But of course it is not the rule that men must have a higher energy requirement than women. If a woman has a high proportion of muscle mass, exercises regularly or even combines strength training with other activities or engages in endurance sports, she can easily surpass the caloric needs of a man who is not so active.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To see for yourself, try calculating your energy needs using our personalised <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online energy intake calculator.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/61992928_2181549711962465_4505522583013163008_n-1124x751.jpg\" alt=\"energy requirements of men and women\" class=\"wp-image-473342\" style=\"width:843px;height:563px\" title=\"energy requirements of men and women\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Protein_requirements\"><\/span>2. Protein requirements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The body&#8217;s requirements for protein intake, as with energy, depend on the amount of <strong>muscle mass<\/strong>, the activity of <strong>sex hormones<\/strong> or the <strong>type of sporting activity.<\/strong> The <strong>higher the proportion of muscle<\/strong> the body has, the more protein it needs to <strong>maintain<\/strong> and <strong>regenerate<\/strong> it. If the goal is to grow and gain muscle tissue, the need for protein increases even more so. Since <strong>men are typically more muscular<\/strong> and have a<strong> higher proportion of muscle than fat,<\/strong> their need for protein is therefore usually higher. However, this is always<strong> individual<\/strong> and it is not uncommon that a woman, if she is involved in strength sports for example, to have more muscle than a man. In that case, her body may also require higher doses of protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How do sex hormones affect the need for protein?<\/h3>\n\n\n\n<p>Men and women have similar requirements for the amount of protein needed in their diet until puberty. However, during puberty, when <strong>sex hormones<\/strong> take the lead, these needs begin to differ. In males, due to <strong>rising testosterone levels, <\/strong>an increase in <strong>muscle protein synthesis (MPS)<\/strong>, and their<strong> proportion of muscle mass increasing significantly,<\/strong> the male body&#8217;s protein requirements increase.<span style=\"color: #ff6600;\"> [36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the female body, typically testosterone levels remain the same after puberty. If a woman does not exercise heavily at this age, her body&#8217;s protein intake requirements are normally lower than a man&#8217;s. However, the changing levels of female sex hormones, particularly <strong>oestrogen<\/strong> and <strong>progesterone,<\/strong> have an important influence and can slightly alter protein requirements over the course of the month. Thus, differences in protein requirements in women are also related to the menstrual cycle and fluctuations in sex hormones. <span style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The increase in protein requirement is likely to occur during the <strong>luteal phase<\/strong> of your menstrual cycle. This is when<strong> oxidation (burning)<\/strong> and <strong>catabolism of protein<\/strong> in the female body is <strong>higher,<\/strong> both during rest and physical activity. <span style=\"color: #ff6600;\">[28,39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much protein do men and women need?<\/h3>\n\n\n\n<p>The basic recommendation for protein intake is that a person who does not play sports and has a predominantly sedentary lifestyle should consume at least <strong>0.8 g of protein\/kg<\/strong> body weight (BW) daily. However, it has been shown to be preferable to increase this consumption, to at least <strong>1 g\/kg.<\/strong> <span style=\"color: #ff6600;\">[39,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Athletes and active people have a higher need for protein. According to the<strong> International Society of Sports Nutrition<\/strong> (ISSN), the recommended protein intake for <strong>maintaining and growing muscle mass<\/strong> is in the range of <strong>1.4-2 g\/kg BW<\/strong>. Other sources state that up to <strong>1.6-2.4 g\/kg<\/strong> may be more appropriate for <strong>muscle growth.<\/strong><span style=\"color: #ff6600;\"> [22,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, there are currently no official recommendations specifying the requirements for men and women. The values mentioned therefore apply to <strong>both sexes<\/strong>. In general, however, it can be said that <strong>women<\/strong> are ultimately covered with an amount that corresponds to the<strong> lower end of the range.<\/strong> However, this requirement may increase with sporting activity, the amount of muscle, but also, for example, the aforementioned luteal phase of the menstrual cycle. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about protein intake, its importance, functions, plant and animal sources or supplementation, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein: Functions in the Body, Optimal Intake, Food Sources and the Dangers of Protein Deficiency.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"40864,28393,61396,6503,29691,42889,5585,7974,36253,7970,53074,77068,67510,62689,1593,53047,28554,69625,59056,28794,60442\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vitamin_and_mineral_intake\"><\/span>3. Vitamin and mineral intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When we talk about the different nutritional requirements of the male and female body, we don&#8217;t just mean the need for energy and protein. In fact, there are also differences in<strong> micronutrients<\/strong>, such as various vitamins and minerals. The different needs in these cases are also related to the <strong>different reproductive systems of men and women, different hormonal processes<\/strong> or, for example,<strong> specific periods of life, such as pregnancy<\/strong> or <strong>menopause.<\/strong> What vitamins and minerals are typical for men&#8217;s and women&#8217;s health?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamins and minerals essential for women<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folic acid<\/strong><\/a> is essential for women, especially in regard to&nbsp;<strong>pregnancy,<\/strong> as it plays an important role in the proper <strong>growth and development of the foetus.<\/strong> With its low intake, for example, there is a higher risk of an <strong>underdeveloped nervous system.<\/strong> It is therefore important to receive sufficient amounts before and during pregnancy, as it is one of the few nutrients that are generally recommended to be supplemented during this period. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Iron<\/strong><\/a> is often deficient in women due to <strong>regular blood loss during menstruation<\/strong> and they often need supplement it. It plays an essential role in, for example, in proper blood formation, oxygen transport and immune function. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Calcium<\/strong><\/a>&nbsp;is especially important for women because of their increased risk of osteoporosis in older age. Women should therefore take care of their <strong>bone health and proper bone mineralisation<\/strong> even at a young age, and calcium is an essential component in this regard. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D<\/strong><\/a> is involved in the optimal <strong>absorption and utilisation<\/strong> of <strong>calcium and phosphorus<\/strong> and is therefore also important for healthy bones. Women are at risk of a more rapid decline in bone density in older age and should therefore not forget to supplement their intake with sufficient vitamin D. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin B12<\/strong><\/a> plays an important role in the<strong> optimal development<\/strong> <strong>of the foetus<\/strong> during pregnancy. It is involved in the formation of <strong>DNA, cell division<\/strong> and the proper development of the <strong>nervous system.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iodine-kelp-extract-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Iodine<\/strong><\/a>&nbsp;is another of the important substances that are related to a <strong>healthy pregnancy.<\/strong> This is because it is important for proper<strong> foetal brain development<\/strong> and <strong>cognitive function.<\/strong><span style=\"color: #ff6600;\"> [12]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnesium<\/strong><\/a> is necessary for normal nervous system function and in women, among other things, is likely to help <strong>reduce the incidence of cramps during menstruation.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[32]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 fatty acids<\/strong><\/a> have also been associated with<strong> pregnancy and gynaecological problems<\/strong> in women. In fact, they seem to have a positive effect on the development of the <strong>foetal nervous system.<\/strong> They could also apparently have a positive effect on<strong> reducing the risk of breast cancer and endometriosis.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[19,29,40]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to know in more detail why these nutrients are important for women&#8217;s health, what other functions they have, or how much a woman should consume daily, read our in-depth article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Women and Nutrition: The Most Important Vitamins and Minerals for Health and Beauty.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/WhatsApp-Image-2023-01-30-at-17.44.55-2-1124x750.jpeg\" alt=\"vitamins and minerals for women\" class=\"wp-image-473361\" style=\"width:843px;height:563px\" title=\"vitamins and minerals for women\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamins and minerals essential for men<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zinc<\/strong><\/a> is one of the minerals that are essential for <strong>normal sperm function<\/strong> and <strong>stability,<\/strong> as well as for overall <strong>fertility.<\/strong> It also has a beneficial effect on<strong> prostate<\/strong> health and optimal<strong> testosterone<\/strong> levels. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selenium<\/strong><\/a>&nbsp;is equally important for <strong>sperm production<\/strong> and optimal <strong>fertility.<\/strong> According to studies, this mineral seems to be associated with a lower risk of<strong> prostate tumours.<\/strong> Since it is an antioxidant, it is involved in reducing <strong>oxidative stress<\/strong> and <strong>protecting DNA<\/strong> from damage. It also supports<strong> immune function<\/strong>, making the body more able to destroy damaged tumour cells. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 fatty acids <\/a><\/strong>are an important <strong>building block of sperm<\/strong> and are partly responsible for sperm motility, successful fertilisation of the egg and overall fertility. According to studies, infertility in men is accompanied by <strong>insufficient amounts of polyunsaturated fatty acids<\/strong> (which include omega-3 FAs). Thus, their supplementation could possibly have a positive effect on sperm function. <span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/coenzyme-q10-60-caps-gymbeam-html.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Coenzyme Q10<\/strong><\/a>&nbsp;is a substance with significant <strong>antioxidant properties<\/strong> thanks to which it may possibly have a positive effect on male fertility and sperm activity. In fact, low sperm motility seems to be largely related to oxidative stress and free radicals that damage it. <span class=\"tadv-color\" style=\"color: #ff6600;\">[34]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D<\/strong><\/a> is known for its positive effects on many parts of the body, and the male reproductive system is probably no exception. In fact, this vitamin is made in the <strong>testicles,<\/strong> among other organs, and so scientists believe it is involved in their function as well. It seems that it could have an effect on the <strong>quality and motility<\/strong> of sperm. It is also likely to be involved in the production of <strong>testosterone<\/strong>. However, its possible effects are still not fully known and understood. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,23,37]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Magnesium<\/strong><\/a>&nbsp;is also likely to have a positive effect on <strong>testosterone production<\/strong>. According to scientists, low levels of magnesium are associated with low levels of this male sex hormone. However, research shows that when deficient magnesium levels are corrected, testosterone levels also increase. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25,43]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>DAA<\/strong><\/a><strong>&nbsp;(D-aspartic acid) <\/strong>is a substance naturally present in the body and is involved in the function of the<strong> nervous system<\/strong> and <strong>endocrine glands.<\/strong> Some studies suggest that it could possibly promote <strong>testosterone production, growth hormone and muscle growth.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[35]<\/span><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg\" alt=\"vitamins and minerals for men\" class=\"wp-image-473377\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Specific_nutritional_supplements\"><\/span>4. Specific nutritional supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Today we know that many other <strong>bioactive substances<\/strong> can also have a positive effect on the health of the human body. These are either single active substances or their combinations in the form of various plant extracts. There are many that, according to scientists and available research, have a promising effect on the health of men and women. Which ones are they?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional supplements suitable for women<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/myo-inositol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Myo-inositol<\/strong><\/a> is a biologically active substance that is being investigated for its possible effect on <strong>insulin sensitivity<\/strong>. It has been shown that it could be useful in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/pcos-a-syndrome-that-every-woman-should-be-familiar-with\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>PCOS<\/strong><\/a> (polycystic ovary syndrome), which is associated with reduced insulin sensitivity, elevated blood sugar (glycaemia) or irregular menstrual cycles. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,38]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/alfalfa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Alfalfa<\/strong><\/a> is an extract from the alfalfa plant, which may possibly have positive effects during <strong>menopause.<\/strong> In one study, for example, researchers observed a reduction in the number of hot flashes typical of menopause. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li>\n\n\n\n<li>According to research, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/evening-primrose-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>evening primrose oil<\/strong><\/a>&nbsp;may have an effect on the symptoms of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nine-tips-to-relieve-painful-menstruation-and-harmonise-your-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>premenstrual syndrome (PMS)<\/strong><\/a>. Specifically, for example, it is thought to have a beneficial effect on reducing <strong>breast pain.<\/strong> <span style=\"color: #ff6600;\">[26]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/saffron-extract-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Saffron extract<\/strong><\/a>&nbsp;is also apparently beneficial if a woman is suffering from <strong>premenstrual syndrome (PMS).<\/strong> In fact, according to studies, it seems that this extract could help with the <strong>emotional fluctuations<\/strong> typical of PMS, thanks to its effect on the activity of serotonin. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,2]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Complex nutritional supplements<\/strong><\/a> combine <strong>several nutrients and active substances,<\/strong> which have been shown to be associated with, for example, greater well-being during the menstrual cycle or PMS. By combining several substances, they can be part of the all-round care for women&#8217;s health.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutritional supplements suitable for men<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tribulus Terrestris<\/strong><\/a> extract is known as a <strong>natural steroid substitute.<\/strong> Thus, it can have a positive effect on<strong> increasing testosterone levels<\/strong> in the blood as well as <strong>strength performance<\/strong> and <strong>muscle growth<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong><\/a> is also known as<strong> Indian ginseng.<\/strong> It is believed to have an effect on<strong> fertility,<\/strong> thanks to possibly increasing <strong>sperm quality.<\/strong> Apparently it is also involved in <strong>sperm production<\/strong> and it seems that it may also be useful in terms of<strong> testosterone<\/strong> production. <span class=\"tadv-color\" style=\"color: #ff6600;\">[31]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lycopene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Lykop\u00e9n (opens in a new tab)\">Lycopene<\/a><\/strong> is a substance with antioxidant effects that is naturally found in <strong>tomatoes.<\/strong> Like other antioxidants, it may be important for health because it protects cells from free radicals. Men, like other antioxidants, may appreciate it because of their higher risk of developing prostate cancer. <span class=\"tadv-color\" style=\"color: #ff6600;\">[45]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fenugreek-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fenugreek<\/strong><\/a> contains steroidal saponins that are believed to support <strong>increases in testosterone levels,<\/strong> and with that, libido and sexual function. <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/royal-jelly-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Royal jelly<\/strong><\/a> belongs among <strong>bee products<\/strong> and according to research, it seems to have a beneficial effect on <strong>testosterone production.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[33]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/saw-palmetto-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Serenoa repens (Saw Palmetto)<\/strong><\/a> is used in the form of an extract whose main constituents are <strong>fatty acids<\/strong> (oleic acid, myristic acid, etc.). Based on studies, it seems that these are substances that could benefit <strong>prostate health.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li><strong>Complex nutritional supplements,<\/strong> such as the testosterone booster <a href=\"https:\/\/gymbeam.com\/alphamale-testobooster-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">AlphaMale<\/a> or the <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/prostate-support-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prostate support<\/a> supplement, combine several substances with an effect on men&#8217;s health. By combining important vitamins, minerals or plant extracts, they can help with the health of sperm, the prostate and ensure optimal testosterone levels.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg\" alt=\"Nutritional supplements for men\" class=\"wp-image-473406\" style=\"width:843px;height:562px\" title=\"nutritional supplements for men\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Fluids_intake\"><\/span>5. Fluids intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>With fluids, as with other nutrients, the basic requirement is based on the <strong>size of your body.<\/strong> The bigger you are, the more fluids you need. Therefore, if we compare women and men, in most cases, <strong>men<\/strong> are the ones who need to<strong> drink more<\/strong> because they are simply bigger and bulkier. Moreover, their body has a <strong>higher proportion of water (about 60%)<\/strong> compared to a woman&#8217;s <strong>(about 50%).<\/strong> This has to do with the aforementioned <strong>naturally higher amount of muscle mass in men.<\/strong> It carries water, whereas fat tissue, which women naturally have more of, does not contain as much water. Therefore, men typically need to take in more fluids to keep their bodies <strong>sufficiently hydrated.<\/strong> <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But of course it can happen that a woman overtakes a man in the need for fluids. For one thing, she may have more muscle mass, but at the same time there are many other factors that influence the body&#8217;s requirements for their intake. We are talking, for example, about the<strong> amount, type and intensity of physical activity, climatic conditions, state of health, etc.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much fluids do men and women need?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EFSA<\/strong> (European Food Safety Authority) recommends that both <strong>men and women<\/strong> should consume <strong>2 litres of fluids<\/strong> per day.<\/li>\n\n\n\n<li>The World Health Organisation <strong>(WHO)<\/strong> differentiates between the need for both sexes. <strong>Women<\/strong> with a sedentary lifestyle are recommended to ingest at least <strong>2200 ml<\/strong> per day, while<strong> men<\/strong> at least <strong>2900 ml \/ day.<\/strong><\/li>\n\n\n\n<li>Another recommendation states that one should drink<strong>&nbsp;30 &#8211; 45 ml of fluids \/ kg of body weight<\/strong> daily. If one is active or plays sports, especially in harsh climates, the need for fluids<strong> increases.<\/strong> <span style=\"color: #ff6600;\">[42]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in learning more about the benefits of water or what it means to stay hydrated, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you participate in sports and are interested in how to supplement fluids properly in relation to physical activity, don&#8217;t miss out on our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sports Drinks: When to Drink an Ion Supply Drink or Water?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"the need for fluids\" class=\"wp-image-473390\" style=\"width:843px;height:562px\" title=\"the need for fluids\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although the nutritional needs of the male and female body are similar in many ways, the fact is that you are not all the same and therefore have specific nutritional needs. The differences are partly related to <strong>body size<\/strong> and the <strong>proportion of muscle and fat mass.<\/strong> This results in <strong>men<\/strong> usually <strong>needing more energy,<\/strong> <strong>protein<\/strong> or <strong>fluids<\/strong> compared to women.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Characteristic needs are further related to different <strong>reproductive systems<\/strong> and typical periods in life. Thus, women should take care to take <strong>vitamins and minerals<\/strong> that are important for <strong>pregnancy<\/strong> or the <strong>menstrual cycle.<\/strong> Men, on the other hand, can use nutrition to influence <strong>sperm<\/strong> or<strong> testosterone<\/strong> production as well as prostate health. For both sexes, nutrients should be taken in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">varied and high-quality <\/a>diet. However, when it comes to increasing the intake of specific nutrients, you can reach for nutritional supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article interesting and enriched with useful information, don&#8217;t keep it to yourself and share it with your friends and colleagues. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Differences between men and women can also be found in their diet. They are mostly related to different body structure, different sex hormone function or specifics such as pregnancy or testosterone production. Today&#8217;s article will reveal specifically how the nutritional requirements of the male and female body differ.<\/p>\n","protected":false},"author":156,"featured_media":473164,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,6869,6497,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-474127","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-minerals","10":"tag-nutritional-supplements","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do Men and Women Have the Same Nutritional Needs? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which vitamins and minerals are important for men and women? How do their energy and protein needs differ? What to take for testosterone support or menstrual relief?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do Men and Women Have the Same Nutritional Needs? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Which vitamins and minerals are important for men and women? How do their energy and protein needs differ? What to take for testosterone support or menstrual relief?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-24T10:03:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T09:38:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/Copy-of-Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Do Men and Women Have the Same Nutritional Needs?\",\"datePublished\":\"2023-05-24T10:03:26+00:00\",\"dateModified\":\"2024-04-30T09:38:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\"},\"wordCount\":3462,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/Copy-of-Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"keywords\":[\"health\",\"minerals\",\"nutritional supplements\",\"vitamins\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/\",\"name\":\"Do Men and Women Have the Same Nutritional Needs? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/do-men-and-women-have-the-same-nutritional-needs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/Copy-of-Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"datePublished\":\"2023-05-24T10:03:26+00:00\",\"dateModified\":\"2024-04-30T09:38:34+00:00\",\"description\":\"Which vitamins and minerals are important for men and women? 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