Table of Contents:
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Introduction
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Why do women and men need different multivitamins?
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Men’s multivitamin
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Multivitamins for women
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What's in a women's multivitamin?
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Can men take women’s multivitamins?
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Can women take men's multivitamins?
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Mens vs womens multivitamins
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FAQs
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Conclusion
Introduction
Men and women have different nutrient needs based on age, life stage, pregnancy and other concerns, and they need specific multivitamins. This is the main reason why multivitamins are gendered, and we find specific women’s and men’s multivitamin supplements available in the market.
Americans are deficient in many nutrients like vitamin D, calcium, vitamin C, iron, vitamin B12, etc. Taking a multivitamin would be a good idea but choosing specifically men’s and women’s multivitamin supplements would be a good decision.
People over 50, pregnant and breastfeeding women, vegans, and people with poor diets are likely to get a lot of benefits from multivitamins. In this article, we will explore mens vs womens multivitamin in detail and the benefits of choosing specific multivitamins.
Why do women and men need different multivitamins?
The Dietary Reference Values are higher for men than women because they have larger body sizes, and we know that nutritional requirements are proportional to body weight.
Women suffer more from nutritional deficiency because they tend to eat smaller portions and have increased specific nutrient needs during life stages (pregnancy, menstruation, lactation and menopause).
Folate requirement increases during pregnancy. After menopause, there is a higher requirement for calcium due to the risk of fragile bones.
Men need more magnesium due to larger muscle mass, more zinc due to testosterone production and more selenium due to its role in sperm production.
Women need more folic acid during pregnancy to prevent neural tube defects compared to men, who need less folic acid.
After menopause, women need more calcium and vitamin D because they are at a higher risk of osteoporosis due to a sudden drop in estrogen. On the other hand, men’s multivitamins usually have lower calcium levels. Men also need calcium and vitamin D. But they are at a lower risk for osteoporosis, compared to women. They do not need extra calcium because calcium overdosage increases heart disease risk.
All these factors clearly state that men and women need different multivitamins specifically formulated for their age.
Men’s multivitamin
Mens multivitamin supplements aim to boost energy levels and provide muscle support. However, there are other health benefits too. Pantothenic acid, zinc, vitamin B, vitamin C, and vitamin D are the key nutrients in these multivitamins.
Multivitamins for men are:
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Iron-free because men do not need extra iron,
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Have extra zinc to support male fertility and testosterone balance.
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Contains phytonutrients like lycopene that benefit male health due to its highest antioxidant activity, which is beneficial for prostate health, heart health and male fertility (protect sperm against oxidative stress.)
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Saw palmetto for prostate health.
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L- Taurine for healthy aging, cardiovascular and energy support.
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Green tea for anti-oxidant support
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Ginseng for energy and vitality
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Phytosterols for heart health
Multivitamins for women
Biotin, vitamin B12, Vitamin C and vitamin D are the key nutrients in women’s multivitamins.
Many options are available for women to choose from. Some of them are daily multivitamins, sugar-free multivitamin gummies, chewable multivitamins, multivitamins for women over 40, women’s multivitamins over 50, prenatal supplements, DHA gummies, prenatal gummies, liquid multivitamins for women.
What's in a women's multivitamin?
Multivitamins for women contain:
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Iodine and selenium for thyroid health.
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Natural plant compounds like broccoli extract and pomegranate for hormonal balance.
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High levels of B6 to manage premenstrual syndrome symptoms.
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Iron bis-glycinate because this iron form is gentle on the stomach.
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Boron, vitamin D3 and K2 for bone health
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Biotin for skin, nails and hair health
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Folic acid which is very important for women of childbearing age
Multivitamins with women over 50 contain:
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Less or no iron because postmenopausal women do not need extra iron support like menstruating women.
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Turmeric for reducing inflammation and bone health
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Ashwagandha for healthy stress response
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Algae sourced calcium, boron, vitamin D3 and K2 for bone support as bone density decreases after menopause.
Supplements for pregnant women (prenatal) contain:
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High levels of calcium and magnesium for healthy bone development during pregnancy.
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400 mcg of folic acid
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Zinc for fetal development
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Iron bisglcinate to meet extra iron demands
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Iodine for healthy brain development.
Can men take women’s multivitamins?
Men need more zinc than women and have varying dietary needs. So is it possible to cover their intake by taking women’s multivitamins?
Prenatal vitamins are formulated considering the nutritional needs of pregnant women who need calcium, iron, and folic acid. What would happen if men take prenatal vitamins daily? Men don't need iron in large amounts. But women planning to become pregnant do. A prenatal supplement for women has a high dose of iron. If men start taking it regularly, it may lead to iron excess, fatigue and digestive issues like discomfort, nausea, constipation, etc.
So men have two options: choose a formula that aligns with the nutritional needs of men or choose a separate men's multivitamin without iron.
Can women take men's multivitamins ?
Women need more iron than men. Is it worth it for women to take men’s multivitamins? Premenopausal women need 18 mg of iron and men need only 8 mg. If you check the nutrient labels of multivitamins for men and women, you can see the difference in iron levels. You aim to cover the nutrient gaps with multivitamins rather than making a wrong choice that won't fill the nutritional deficiencies.
Speak with your health professional to help you choose the right multivitamin. Men and women have the same nutrient needs. But, the requirements and dosage are different. Also, they are unique depending on the life stage and age.
When choosing women’s and men’s multivitamins, some of the features to look for are common: high absorption, supplements with active forms of vitamins and minerals, targeted plant-based phytochemicals for female health, specific and additional support for energy production in men supplements and excellent nutrient bioavailability.
Mens vs womens multivitamins
Women’s multivitamins focus more on fertility, reproductive health, bone, and managing menstrual-related nutrient needs. Men’s multivitamins focus on muscle function, prostate health, and cardiovascular support.
FAQs
Why do women need more iron?
The demand for iron in women is more due to blood loss during menstruation. It increases the risk of iron deficiency, leading to anaemia. During pregnancy also, iron demand increases. Men do not need more iron because their needs are lower and they may eat red meat regularly. If excess iron is taken, it increases the risk of certain diseases in men. So to avoid any complications, men’s multivitamin supplements do not contain iron.
What is the best multivitamin for women over 40?
The best multivitamin for women over 40 is the one that has all the essential vitamins and minerals women need at this age to optimize overall health and well-being. This multivitamin will cover the nutrient gaps and help the women feel more energetic. Many of the high-quality supplements also contain food and herb blends. So, they are ideal for women who want organic or herbal options.
Conclusion
Men and women should consider choosing a multivitamin specifically formulated for age, sex, and whether you are pregnant or breastfeeding. The recommended amounts of vitamins and minerals differ from person to person. Reputable brands follow evidence-based principles to formulate multivitamins for men and women taking into account their specific nutritional needs.
Compared to men’s multivitamins, those for women have more iron and folic acid. Multivitamins for seniors have more calcium and vitamins D and B12 and less iron. Prenatal multivitamins provide vitamin A as beta-carotene and have higher amounts of iron. In conclusion, men should choose a men’s multivitamin; women should choose a women’s multivitamin. This is the right decision that will maximize the benefits.
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