Gender Nutrition for Men and Women: One Size Doesn't Fit All

Whether it's lunch or dinner, one type of meal is served to the whole family at the table. But do you know that the physiological needs of men and women are different? Their bodies differ in hormones, health risks and recovery periods, etc and thus their bodies also require gender nutrition, meaning nutrition based on gender. Understanding these basic concepts will help you prevent malnutrition and work proactively rather than reactively. 

Same Nutrients, Different Requirements

Both men and women require a range of micronutrients and macronutrients such as carbohydrates, proteins, fats, vitamins, and minerals in different quantities. This is where one needs to understand the body's needs and the requirements of each of the nutrients. 

For example, menstruating females need more iron, while pregnant ladies need folate, calcium, and vitamin D. All these requirements change with age and life stages too.  The ICMR-NIN 2020 recommended dietary allowances, adopted by FSSAI, show this clearly for sedentary adults:

Notice the iron row. Women need roughly 10 mg more per day than men, while men need more zinc and magnesium.

Symptoms of Iron Deficiency in Women

As the requirement of iron is higher, iron deficiency is one of the most common nutritional deficiencies among Indian women. Around 57% of women are reported to be anaemic. Common symptoms of iron deficiency in women include:

• Persistent feeling of tiredness and weakness

• Pale skin and brittle nails

• Hair fall

• Breathlessness or dizziness

• Difficulty concentrating

Most of the time, these signs are ignored considering the workload, stress, or busy schedule, and thus, it is advised to undergo a blood test and seek proper guidance before guessing anything. 

Men and Women Face Different Health Battles in India

Micronutrient deficiency does not look the same in both genders, nor do their health challenges. 

Women

• 20-25% of Indian women suffer from PCOS

• 57% are anaemic (iron deficit) 

• 70-90% run low on iron, calcium, and vitamin D

• 10-15% have thyroid issues

• 20-40% deal with uterine fibroids

Men

• Sperm count has fallen by around 52% over the last 40 years

• 20-29% of men past 40 have low testosterone

• 20-40% face erectile dysfunction

• 22-24% suffer from hypertension

• 5-10% have cardiovascular disease

• 20-50% are deficient in zinc, vitamin B12, and magnesium

• 8-12% have a lung disorder

The deficiency pattern is clearly visible. Women lack iron, calcium, vitamin D, and hormone-health-related nutrients, whereas men’s deficiency revolves around zinc, magnesium, B1, heart health, and testosterone. 

The Role of Bioactive Compounds and Herbs in Men's and Women's Health

Bioactive compounds are substances in foods and plants that can influence biological processes. Unlike essential vitamins and minerals, most do not have established daily requirements, so they are used for different formulation purposes.

Commonly used in men's wellness formulations:

• Gokshura (Tribulus terrestris)

• Safed Musli (Chlorophytum borivilianum)

• Kaunch Beej (Mucuna pruriens)

• Ashwagandha KSM-66 (Withania somnifera root extract)

Commonly used for female reproductive health:

• Ashoka (Saraca asoca)

• Lodhra (Symplocos racemosa)

• Ginger (Zingiber officinale)

• Ashwagandha KSM-66 (Withania somnifera root extract)

These ingredients support a nutrition plan; they do not replace a balanced diet or medical advice.

One Size Doesn't Fit All

Men and women do not experience health issues in the same way. Their symptoms look different, their hormonal patterns are different, and even their nutrient gaps are different. These differences are not small; they are fundamental.

The sooner we recognise gender nutrition, the sooner we can build balanced nutrition around the individual and support our health proactively, not reactively. A good first step is simple: get your key nutrient levels checked, and choose food and supplements that match your body, not an average one.