Men’s health

Men - Special nutrient requirements 

Much has been written and reported about the subtle yet significant differences between men and women. However, did you know that men, solely due to their body structure, have different nutritional needs than women? 

Disparities in nutritional requirements also stem from the varying dietary preferences of men and women. Women tend to eat more controlled, restrained, and generally healthier meals, while men often choose what tastes good to them. 

Indeed, studies on men's health reveal that the male population often neglects their health. Only 73% of men consume fruits or vegetables daily, whereas 65% eat meat and sausages every day. In contrast, almost 93% of women eat fruits and vegetables daily, with only 35% including meat and sausages in their daily diet. 

Daily Nutrient Requirements for Men/Women:  

Muscles need magnesium 

Magnesium is vital, regardless of gender. Without it, many metabolic processes would be inadequate or cease to function. Magnesium contributes to energy metabolism, stabilizes the skeleton, and plays a crucial role in transmitting signals from nerves to muscles. It is essential for muscle contraction. 

Due to genetic factors, men have more muscle mass than women, leading to a higher magnesium requirement. Men also tend to sweat more, losing more magnesium in the process. Those engaged in sports should pay particular attention to adequate magnesium intake, as strenuous activity can push the body into anaerobic conditions, leading to oxygen debt. Magnesium is then required for the removal of lactate, influencing endurance. 

Selenium – For sperm production 

Selenium is necessary for numerous processes in the human metabolism. Most people recognize it as a helpful component for cell health and immune system support. For men, selenium is crucial as it is involved in sperm production and, consequently, male fertility. 

As sperm production decreases with age, men should focus on a selenium-rich diet to support normal sperm formation. Selenium is mainly found in meat, fish, eggs, as well as lentils or asparagus. German soils are generally considered selenium-poor, so plant-based foods contribute only minimally to selenium intake. Additionally, the heavy use of fertilizers in agricultural soils can reduce selenium absorption by plants. 

Zinc is a component of testosterone 

Zinc plays a vital role for men as it is a component of the male sex hormone testosterone. Men, especially those with fertility aspirations, should support their hormone balance with sufficient zinc intake. Zinc contributes to maintaining normal testosterone levels, thus supporting normal fertility. 

Testosterone also influences the development of muscle tissue and muscle formation. The higher testosterone levels in men lead to larger and broader muscles compared to women. Men should align their diet to ensure an adequate supply of the trace element zinc. Daily recommendations include 15 mg for men and 12 mg for women. Good sources of zinc include meat, milk, cereal products, or sunflower seeds. Significant nutrient losses can occur during food processing and preparation.