Men's Health & Nutrition

 

Should Males Eat Differently to Females?

In celebration of International Men's Day (19th November 2024), which is designed to give all adult males access to information, services and treatment they need to live healthier and longer - this article is going to explore if men’s health needs differ from women’s, in particular relating to nutrition.

Men and women do have different nutritional needs in adult life due to variations in body size, muscle mass, metabolism, and hormonal influences which aren’t necessarily reflected in the general UK healthy eating guidelines. Here are some key differences:

Caloric Intake

On average, men require more calories than women because they typically have more muscle mass and higher basal metabolic rates. This can be achieved through increased protein, fat and carbohydrate consumption. However, the exact caloric needs and the various micronutrition proportions depend on individual factors like age, activity level, metabolic rates and overall health.

Micronutrients

  • Calcium and vitamin D: both men and women need these nutrients for bone health and immune function. Many men have low levels, especially those who spend a lot of time indoors or live in areas with limited sunlight (like in the UK). Examples of foods high in calcium and vitamin D which should be included as part of a healthy diet are dairy products (milk, cheese, yoghurt), leafy green vegetables, soy products (edamame beans, tofu, soy milk), chia/poppy seeds and fatty fish like salmon and mackerel.
  • Magnesium: supports muscle and nerve function, regulates blood pressure, and aids in energy production. Similar to women, men with high physical activity levels may need more magnesium. It is found in a wide variety of foods including spinach, nuts, pumpkin seeds, and wholemeal bread. The recommended daily allowance (RDA) for men aged 19-64 years is 300mg/day – one serving of pumpkin seeds sprinkled over meals can provide up to 50% of your RDA!
  • Selenium: acts as an antioxidant and supports thyroid function. For men, it is important for reducing the risk of prostate cancer, a specific concern for males, being the most common cancer amongst men.[i] The RDA for selenium is 75μg a day for men (19 to 64 years). Good sources of selenium include Brazil nuts, fish, meat and eggs. just two Brazil nuts can provide your whole RDA!
  • Zinc: essential for immune function, DNA synthesis, and cell division. It is also very Important for reproductive health and testosterone production in men. Men typically need slightly more zinc than women -5mg a day (aged 19 to 64 years). Good sources of zinc include meat, shellfish, dairy products (milk, cheese, yoghurt) and legumes (such as chickpeas, lentils and beans).

 

While these nutrients are not exclusive to men, their intake may differ due to the specific health considerations and physiological needs of men. A balanced diet that includes a variety of nutrient-rich foods should generally meet your micronutrient needs.  

Men and women do have different nutritional needs in adult life due to variations in body size, muscle mass, metabolism, and hormonal influences

Special Considerations for Males

Heart Health: men might need to be more cautious about cholesterol and saturated fat intake as they are at a higher risk of heart disease at a younger age compared to women[i].Considering this and the beneficial properties of omega-3 fatty acids which are important for not only heart health, but also brain function and reducing inflammation, males may want to focus on these for cardiovascular protective factors. Including a portion of fatty fish (e.g. sardines, herring, salmon and mackerel) twice a week or non-animal sources of omega-3s like flaxseed, chia seeds or walnuts on a daily basis will be beneficial to men’s health.

Cholesterol: men tend to have higher cholesterol levels than women. Several factors contribute to this difference, such as the aforementioned body composition and fat distribution of men, genetic factors (meaning some people will have naturally higher cholesterol levels than others), hormonal differences in oestrogen levels and lifestyle factors. Men may be more prone to certain lifestyle habits, such as higher consumption of red meat, processed foods, and alcohol, which can contribute to higher cholesterol levels. Physical activity levels and stress management also play roles.

It’s important to remember that while there are general guidelines, individual dietary needs can vary widely, and it's essential for men to tailor their diets to their specific health conditions, lifestyle, and dietary preferences. Consulting with a healthcare provider or a nutritionist can provide personalised dietary recommendations.

 

References:

[1] Prostate cancer | World Cancer Research Fund UK. www.wcrf-uk.org/cancer-types/prostate-cancer/

[2] Cardiovascular Disease (CVD) - types, causes & symptoms - BHF https://www.bhf.org.uk/informationsupport/conditions/cardiovascular-heart-disease