It’s no secret that men’s and women’s bodies function differently — but what’s often overlooked is how those biological differences impact our nutritional needs. From hormone fluctuations to body composition and disease risk, the vitamins and minerals your body requires can change based on your sex, age, and life stage.
Let’s break down why these differences matter, which nutrients are most important for men and women, and how to support optimal health through every season of life. For more on this topic, watch this episode on The Dr. Josh Axe Show.
What Are The Key Reasons Nutritional Needs Vary Between Men and Women?
1️⃣ Hormonal fluctuations:
Women experience regular shifts in estrogen and progesterone, which impact everything from metabolism to nutrient absorption and cravings. Men, on the other hand, have more stable daily hormone levels.
2️⃣ Menstruation and blood loss:
With monthly bleeding, women naturally lose iron and other minerals, increasing the need for iron, B12, and folate.
3️⃣ Pregnancy and breastfeeding:
Women require higher levels of calcium, DHA, choline, iodine, and folate to support fetal development and milk production.
4️⃣ Bone density changes with age:
Women are significantly more prone to osteoporosis after menopause, when estrogen declines. In fact, 80% of people with osteoporosis are women — yet up to 90% of U.S. adults are deficient in vitamin D, a nutrient critical for bone health.
5️⃣ Different disease risks:
Women are more likely to develop autoimmune diseases and thyroid conditions, while men face higher rates of heart disease, type 2 diabetes, and certain cancers.
6️⃣ Body composition and metabolism:
Men typically have more muscle mass, giving them a higher basal metabolic rate (BMR) and increased needs for calories, protein, magnesium, and zinc to support testosterone and muscle recovery.
Most Common Nutrient Deficiencies in Men vs. Women
In Women:
- Iron: Due to menstruation, iron deficiency is the most common. It can cause fatigue, brain fog, and shortness of breath.
- Magnesium: Particularly important for PMS, perimenopause, and stress resilience.
- Vitamin D: Essential for bone health and immune function.
- B12 & Folate: Needed for energy, fertility, and nervous system health.
- Iodine: Especially for those with thyroid issues or who avoid iodized salt.
In Men:
- Zinc: Critical for testosterone production, sperm health, and immune support.
- Vitamin D: Often under-supplemented, despite widespread deficiency.
- Magnesium: Supports sleep, muscle recovery, and stress response.
- CoQ10, Carnitine, Taurine, and Creatine: Support heart health, energy, muscle strength, and brain function — especially valuable as men age.
How Do Nutrient Needs Change Throughout a Woman’s Life?
Premenopausal women:
Focus on blood-building nutrients (iron, B12, folate), magnesium for PMS, and stress support.
- Follicular phase (before ovulation): Higher energy, better exercise tolerance, nutrient needs shift for increased estrogen.
- Luteal phase (before period): Magnesium, B6, and zinc help manage PMS, bloating, mood swings, and cramps.
Postmenopausal women:
As estrogen drops, the body requires more calcium, magnesium, protein, and vitamin D to maintain bone, heart, and muscle health.
How DoDisease Risks Differ by Sex?
Women are more prone to:
- Autoimmune diseases (75% of cases)
- Depression, anxiety, and insomnia (especially around PMS, pregnancy, and menopause)
- Thyroid disorders (1 in 8 women)
Men are at higher risk for:
- Heart disease (1 in 4 American men)
- Erectile dysfunction (an early sign of cardiovascular issues)
- Type 2 diabetes
- Certain cancers (prostate, lung, colorectal)
Fasting: Men vs. Women
Men typically respond well to intermittent fasting, with improved blood sugar balance and fat loss.
For women, especially premenopausal women, prolonged fasting can backfire — spiking cortisol, disrupting hormones, causing irregular cycles, poor sleep, and fatigue. Gentler approaches like a 12:12 or 14:10 eating window tend to be better tolerated.
Sleep Differences Between Men and Women
Women generally need more sleep than men (about 20 minutes extra per night) due to hormonal shifts and greater cognitive multitasking demands.
- Hormonal changes during the menstrual cycle, pregnancy, and menopause disrupt sleep quality.
- Women experience more insomnia, while men are 2–3 times more likely to have sleep apnea.
- Traditional Chinese Medicine explains this through the concept of Heart Qi — which governs emotional balance and restful sleep, and tends to be more easily depleted in women.
Emotional and Mental Health Needs
Women often crave connection, emotional safety, and relational harmony. When unmet, it can lead to anxiety, depression, and overextending themselves.
Men are driven by respect and significance. Feeling powerless or disrespected can impact testosterone and mental health, leading to withdrawal or irritability.
Stress manifests differently:
- Women tend to internalize stress (anxiety, depression)
- Men tend to externalize stress (anger, irritability, numbing behaviors)
Both sexes benefit from strong, supportive relationships. Studies show close relationships lower cortisol, improve immunity, and can extend life expectancy as much as quitting smoking.
Final Takeaways
- Women and men have different nutritional, emotional, and disease-prevention needs.
- Women’s fluctuating hormones, monthly blood loss, and life stages like pregnancy and menopause require careful nutrient support.
- Men benefit from nutrients that support muscle mass, testosterone, heart health, and metabolic function.
- Tailoring your nutrition, sleep, fasting, and emotional care based on your sex and life stage can help prevent disease and improve quality of life.
At the end of the day — your biology deserves to be nourished in a way that’s right for you.
