For most of us, this is something we’ve been doing since early childhood, when our mothers told us to take our vitamins each morning on our way out the door. The cute little Flinstone characters were the one “treat” that was approved by both moms and kids.
Vitamin supplements have been a part of our daily lives since they were first introduced during World War II. They were developed years after much research had begun to identify diseases caused by deficiencies of mysterious substances present in certain foods, when previously some of those diseases were believed to be the result of toxins inside of foods. As these mysterious substances were identified, they were labeled with the letters of the alphabet, with A being the first discovery, followed by B, and eventually C—found in citrus fruits that were known to prevent scurvy.
As research has progressed through the decades, not only have we identified more necessary vitamins and minerals, we’ve also fine-tuned that knowledge to include an understanding of subtle differences in the requirements of women compared to what’s considered the best multivitamin for men.
The Rationale Behind Sex-Specific Vitamins
According to the Cleveland Clinic, about 50 percent of Americans take a vitamin supplement every day. But is it okay to share vitamin supplements between men and women? Science tells us that, while it’s fine to share supplements of specific vitamins—such as a vitamin C supplement—when it comes to multivitamin supplements, we would do better to choose the supplements that specify they are a great supplement formulated for women, or one of the best multivitamin choices for a man.
According to the Food and Nutrition Board of the Institute of Medicine, which determines the RDA (Recommended Dietary Allowance) of individuals of different genders and ages, biological men and women do have individual needs when it comes to vitamins and minerals. While the recommended daily requirements for men and women are similar, they are not identical. In fact, just the basic size differences between men and women can make choosing a gender-specific vitamin a better choice. Because men are typically larger than women, dosing in the best multivitamins for men will be higher than those recommended for women. However, nutritionists tell us that the differences go beyond size and dosing differences. While taking a multivitamin formulated for the opposite biological sex may not hurt you, it may not give you the best match for your body’s needs.
Different Requirements In Women’s Vitamins Vs The Best Multivitamin For Men
While biological males and females have similar requirements for most vitamins and nutrients, following puberty, some of those requirements make subtle changes that are best addressed with gender-specific multivitamins. A woman’s menstrual cycle leaves her physically depleted in certain nutrients each month, and then her body barely has time to recover before it begins all over again. For this reason, pre-menopausal women require more iron in their diets than men do. Most women’s multivitamins contain higher amounts of iron than what’s found in the best multivitamins for men. Men should not take supplemental iron unless they are specifically diagnosed as anemic. Because excess iron isn’t eliminated from the body through urination, it can build up to toxic levels—especially in men. Iron overload can cause specific health issues which would need to be diagnosed and addressed.
After age thirty, women’s bone density declines at a faster rate than men’s. This means that a good multivitamin and mineral supplement for women will typically include higher amounts of calcium for bone health and vitamin D, to aid the body in absorbing calcium. Women’s multivitamins are also often higher in folate than those for men. Folate is especially necessary for women during childbearing years because it reduces the risk of specific birth defects.
The best multivitamins for men will typically be higher in zinc than those for women. Women require 8mg of zinc per day, whereas men require 11mg. Zinc is required in a biological male’s body in order to produce testosterone. It also supports a healthy prostate and is needed for protein synthesis. Men require higher amounts of protein in their diets than women.
While occasionally taking a spouse or partner’s multivitamin if for example, you’ve run out of your own, is not likely to cause harm, those who take multivitamins daily are better off to stick to the formulas developed for their specific biological requirements.
