The need for vitamins
Some minor differences in the amount and type of vitamins required depend not so much on the different metabolic mechanisms of female and male organisms, but on different lifestyles and environmental conditions. Differences can be individual, i.e. arise because of the individual needs of a given organism. It is obvious that the norms of vitamins for men are slightly higher than for women, which is because men usually need all the nutrients more, because they have more bone and muscle mass, more blood volume, etc.
Vitamins for women
Supplements during pregnancy
Women who are trying to conceive should pay particular attention to providing an incomplete amount of folic acid. For this, it is recommended to supplement folic acid with synthetic preparations that contain folates, which are better absorbed than in natural products. A dose of 400 mcg of folic acid should be taken daily from 4 weeks prior to planned conception until the end of the third trimester of pregnancy.
Lack of folic acid gives rise to fatal malformations of the cerebral tubules of the fetus, can lead to spina bifida, anencephaly. These defects occur early in pregnancy, so continuous use of these substances is sometimes recommended for sexually active women to prevent them in the event of an unplanned pregnancy.
Fertility
Some people call vitamin E the vitamin of youth, beauty and fertility. Research has shown that this vitamin is critical for sperm development and fertility (including normal motility) and is essential for maintaining fertility in women. This vitamin, together with vitamin C, plays an important role in the processes that prevent the oxidation of the building blocks of cells.
Hair, skin, nails
Vitamin A protects the epidermis and mucous membranes and supports cell regeneration. Vitamin E also has a beneficial effect on the appearance of the skin, hair and nails, which is of great importance for the health of the whole body, as it is a strong antioxidant, that is, among other things; it prevents peroxidation and lipid breakdown, cell membranes and blood vessels, and development of mutagenic processes leading to tumor diseases. It also slows down the aging process.
For stress and depression
Vitamins C and B, including B 1 and B 6, are helpful in maintaining a healthy nervous system in people on a diet or taking birth control.
Vitamins for men
Physical activity
For men who regularly exercise, in addition to supplementation with appropriate minerals, it is recommended to take additional B vitamins, which, among other things, are part of coenzymes and take part in the processes of carbohydrate burning, cellular respiration, protein metabolism and iron metabolism.
Healthy reproductive cells
As already, mentioned, vitamin E affects the correct growth, development and functioning of sperm, as well as their number and motility, the correct concentration of which can help in the fertilization process.
High carbohydrate diet
People who consume large amounts of carbohydrate-rich foods have an increased need for thiamine, that is, vitamin B 1. This also applies to people who consume a lot of alcohol. Being overweight and high alcohol consumption is often a prerogative of men, so they are especially at risk of thiamine deficiency.
Of course, vitamins are essential for many other processes in the body. Regardless of gender, attention should be paid, for example, to the proper level of vitamin A (necessary for correct vision), vitamin B 12 (prevents meroblastic anemia), and vitamin C (improves immunity and has an antioxidant effect).
