Gender Differences in Nutritional Requirements

A nutritious diet is crucial for proper health. But, there are differences in nutritional requirements that do not depend only on your weight, age, and activity level. Your gender also plays a factor. Being aware of these gender-specific differences in nutritional requirements can help you maintain good health as well as avoid certain health problems.

Ideally, your diet should be individualized. It should revolve around two types of nutrients - macronutrients and micronutrients. To maintain the balance, you need to take both, but keeping in mind the gender-specific differences in nutritional requirements. Too much of a good thing can sometimes create, rather than solve a problem.

Reasons for Differences in Nutritional Requirements Between Men and Women

Macronutrients, such as carbohydrates, protein, and fat, represent the bulk of our diet and provide the energy that keeps us going. On the other hand, micronutrients that are found in vitamins and minerals are needed in small amounts but play an essential role in helping prevent many health problems.

Macronutrients

To understand the gender differences in nutritional requirements for our health, let us understand more about the macronutrients. These nutrients are needed in large amounts, and our diet should revolve around:

• Protein
  Women have thinner bones than men and are therefore much more likely to develop osteoporosis, especially after menopause. To prevent bone-related conditions, women often take excess protein than necessary, which often leads to serious health problems. Men, on the other hand, also take more protein, especially if they are trying to develop muscle mass. As a standard rule, both men and women should restrict their daily intake to 0.8 grams of protein per kilogram of their body weight.
• Fiber
  Fiber requirements are based on energy intake, and because men require more energy, they should also take more fiber than women. This further reflects differences in nutritional requirements between men and women.

Micronutrients

Micronutrients are found in vitamins, minerals, and organic acids. Natural food is the best source of these micronutrients instead of supplementation so that you can avoid potential adverse effects of any excess. These are two examples of how differences in nutritional requirements can affect your meal planning:

• Calcium
  There are gender differences in dietary requirements of calcium. Women are prone to osteoporosis much more than men. This is because their estrogen levels drop after menopause, making them extremely vulnerable to many bone disorders. For women under 50, the recommended daily intake should be about 1,000 mg, while those over 50 should take 1,200 mg of calcium daily.Although men can also suffer from osteoporosis and calcium can help lower the risk of many bone conditions, high calcium intake is harmful to men. Recent studies suggest that excess calcium may increase the risk of prostate cancer. So, regardless of their age, men should not take more than 800 mg of calcium daily, further confirming the essential differences in nutritional requirements of calcium between men and women.
• Iron
  Iron is another nutrient that plays different roles in men and women, suggesting gender-specific differences in nutritional requirements. Because women lose blood through the monthly menstrual cycle, they need more iron than men. But, iron supplements should not be taken without consulting a doctor because anemia is not always due to iron deficiency. As an oxidative agent, iron can also be hard on the gut and cause constipation. Studies have shown that excess iron intake may increase the risk of heart attacks in men. They should always take iron supplements with caution.
• Omega 3 fatty acids
  Omega 3 fatty acids are particularly high in mackerel, salmon, sardines, and herring. They can also be found in nuts and seeds.These micronutrients are crucial in lowering triglycerides and increasing good cholesterol. However, studies have shown that the source of this micronutrient is vital, especially for men. For example, omega 3 fatty acids from fish is found to be more beneficial for men compared to those obtained from vegetables. In fact, recent research links a high intake of omega 3 fatty acids, also known as ALA (alpha-linolenic acid), from vegetables to a higher risk of prostate cancer.

Therefore, gender differences in nutritional requirements are very real and should be taken seriously, especially if taking supplements.

Inflammation Circuit and Nutritional Supplementation

Inflammation can affect you on different levels and for various reasons, but it is merely a way your body deals with stress - both physical or psychological.

Although the inflammation process is usually associated with pain, infection, or other kinds of discomfort, inflammation is necessary for the body to heal itself naturally. The inflammation process helps the body to get rid of harmful pathogens that caused it. So, occasional inflammation is nothing to worry about because the symptoms you experience in the process, e.g. redness, swelling, pain, and heat, are simply the side effects of the healing process.

However, there is a significant difference between acute and chronic inflammation. While acute inflammation is a natural process of self-repair, chronic inflammation is a sign of things getting out of control.

Besides, inflammation is not an isolated process. If one part of the body is affected, the problem can spread to the other organs and systems like the immune system, gastrointestinal tract, microbiome, and brain.

One of the conditions that contribute to and is triggered by chronic inflammation is Adrenal Fatigue (AF).

When your body tries to resolve a stressful "situation", your adrenal glands release cortisol, the anti-stress hormone, which helps you keep stress under control. However, if stress is a way of life and cortisol is being pumped into your blood non-stop, the adrenals will eventually become exhausted resulting in Adrenal Fatigue.

When a new disorder is identified, there is always a new drug discovered to fight it. Fighting Adrenal Fatigue with anti-depressants and corticosteroids is not recommended and is potentially very harmful. On the other hand, the NeuroEndoMetabolic (NEM) stress response model views Adrenal Fatigue as a lifestyle-related condition. It is dealt by improving the diet and lifestyle because it is these that cause inflammation in the first place.

Supplements, or foods rich in certain micronutrients, that can boost your body's self-healing mechanism and help it cope with inflammation, are fish oil, probiotics, vitamin C, glutathione, enzymes, quercetin, bromelain, vitamin E, turmeric, and vitamin D. It is best to get these from a balanced diet, however, if this for some reason not possible, then proper nutritional supplementation should be considered.

It is important to note that buying individual supplements over the counter and supplementing your diet without consulting a medical practitioner comes with a risk. Differences in nutritional requirements between men and women mean that excessive use of certain micronutrients can be very harmful.

Besides, if you are at an advanced stage of Adrenal Fatigue you need to be particularly careful about what supplements you take, because by now your liver is already fatigued at this stage, and nutrient assimilation will be slow.

While high-stress levels and a fast-paced world contribute to “inflammation”, it is easy to balance your diet, while respecting the gender differences in nutritional requirements. You can follow the comprehensive NeuroEndoMetabolic (NEM) nutritional therapy that is based on a holistic approach to health recovery.

Final Thoughts:

Understanding the distinct nutritional requirements of men and women is essential for maintaining optimal health and well-being. By recognizing these differences, we can make more informed dietary choices that support our unique physiological needs. Proper nutrition plays a critical role in preventing chronic diseases, enhancing mental health, and promoting overall vitality.

Ready to take control of your health with personalized nutrition guidance? Give us a call at +1 (626) 571-1234 for a free initial consultation! Our experts at Lam Clinic are here to help you achieve your health goals with tailored advice and support. Don't wait—start your journey to better health today!

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