IMPORTANCE OF VITAMINS AND MINERALS FOR MEN, WOMAN AND ALSO MENSTRUATING WOMAN

MY VITAMINS OF CHOICE AND MUST HAVE's + DOSAGES

​Vitamins and minerals also play a vital role in maintaining health for everyone. Men and women both benefit from essential nutrients like calcium, magnesium, zinc, and omega-3s for muscle function, heart health, and immune support. However, menstruating women have unique needs, including more iron to prevent anemia, magnesium to reduce cramps, and vitamin C to enhance iron absorption. Incorporating these vitamins and minerals into a balanced diet ensures optimal performance, better energy levels, and smoother period management.

​ZINC

Zinc is an essential mineral that plays a critical role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. It is crucial for maintaining a strong immune system
Zinc Dosage Recommendations
The recommended daily intake for zinc can vary slightly based on age, gender, and specific needs like menstruation. Here’s a breakdown:
Men: 11 mg per day
Women: 8 mg per day
Women (on their period): Up to 15 mg per day
Why the Increase During Menstruation?
During menstruation, some women may experience a decrease in zinc levels due to blood loss.
Increasing zinc intake during this time can help support immune function, reduce inflammation, and alleviate symptoms like menstrual cramps.
MAGNESIUM

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and maintaining healthy bones and a stable heartbeat. It helps regulate blood sugar levels, supports immune health, and is crucial for protein synthesis.

Recommended Daily Intake of Magnesium
Men: 400-420 mg per day
Women: 310-320 mg per day
Women (on their period): 320-400 mg per day
Why the Increase During Menstruation?
Magnesium can help alleviate menstrual symptoms such as cramps, bloating, and mood swings by relaxing muscle tension and reducing inflammation.
It aids in balancing serotonin levels, which can positively affect mood and reduce anxiety or irritability during this time.
Types of Magnesium & Best for Menstruation
Magnesium Citrate: Highly bioavailable and good for general supplementation. It can also aid digestion and relieve constipation.
Magnesium Glycinate: Best for relaxation and sleep. This form is often recommended for reducing stress and anxiety, which can be beneficial during menstruation.
Magnesium Chloride: Good for overall absorption, including skin application.
Magnesium Oxide: Common but less bioavailable, often used as a laxative.
Most Important for Women on Their Period
Magnesium Glycinate is the most recommended for women during menstruation because of its calming effects and ability to ease muscle tension, which can help relieve cramps and improve sleep quality.

VITAMIN C
Vitamin C, or ascorbic acid, is a crucial antioxidant that supports immune health, aids in collagen production, enhances iron absorption, and protects cells from damage caused by free radicals. It is vital for maintaining healthy skin, connective tissues, and overall immune function, making it especially beneficial during periods of physical stress, such as menstruation.
Recommended Daily Dosage
Men: 90 mg per day
Women: 75 mg per day
Menstruating Women: 75-100 mg per day (increased intake helps boost iron absorption and manage fatigue from blood loss)
The upper limit for Vitamin C is 2,000 mg per day to avoid side effects like digestive discomfort.

FISH OIL

Fish oil is rich in omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for heart health, brain function, reducing inflammation, and supporting overall well-being. Omega-3s play a role in improving cholesterol levels, reducing blood pressure, and supporting cognitive health. For women, especially during menstruation, fish oil can help alleviate symptoms like menstrual cramps by reducing inflammation and promoting a better hormonal balance.
Recommended Daily Dosage
Men: 1,000-2,000 mg of combined EPA and DHA per day
Women: 1,000-2,000 mg of combined EPA and DHA per day
Menstruating Women: 1,500-2,500 mg per day (to help reduce menstrual pain and inflammation)

​ELECTROLYTES

Electrolytes are minerals that carry an electric charge and are essential for maintaining proper fluid balance, muscle function, nerve signaling, and overall hydration. Key electrolytes include sodium, potassium, magnesium, calcium, and chloride. They help regulate blood pressure, support muscle contractions, and ensure that the body's cells can communicate effectively. During exercise or periods of sweating, as well as during menstruation, electrolyte levels can drop, making it important to replenish them for optimal physical performance and to avoid symptoms like muscle cramps, fatigue, or dehydration.
Recommended Daily Dosage
Sodium: 1,500-2,300 mg per day (adjust based on activity levels and heat exposure)
Potassium: 2,500-3,000 mg per day
Magnesium: 310-420 mg per day (varies for men and women, slightly higher for menstruating women)
Calcium: 1,000 mg per day
Chloride: 2,300 mg per day
Electrolytes for Menstruating Women
Electrolyte intake can help alleviate bloating and fatigue during menstruation by maintaining proper fluid balance.
Magnesium is especially important, as it can help reduce cramps and muscle tension.
Potassium-rich foods, such as bananas and sweet potatoes, can help regulate water retention.

DURING MENSTRUATION

​During menstruation, certain vitamins and minerals can be particularly beneficial in helping women manage symptoms, maintain energy levels, and support overall well-being. Here’s a list of important nutrients for women during their period:
1. Iron
Why: Iron is crucial during menstruation due to blood loss, which can deplete iron stores and lead to fatigue or anemia.
Recommended Intake:
Women: 18 mg per day (can increase slightly during menstruation).
Sources: Red meat, spinach, lentils, beans, fortified cereals.
Note: Pair with vitamin C-rich foods (like oranges or bell peppers) for better absorption.
2. Vitamin B6
Why: B6 helps to regulate mood by supporting the production of serotonin and dopamine, potentially easing irritability and mood swings.
Recommended Intake: 1.3-1.5 mg per day.
Sources: Bananas, chickpeas, salmon, and poultry.
3. Calcium
Why: Calcium can help reduce menstrual cramps, bloating, and mood fluctuations. It also supports bone health.
Recommended Intake: 1,000 mg per day.
Sources: Dairy products, leafy green vegetables, fortified plant-based milk, almonds.
4. Vitamin D
Why: Works synergistically with calcium and helps support immune function. It can also improve mood, especially if levels are low.
Recommended Intake: 600-800 IU per day.
Sources: Sunlight, fatty fish (like salmon), eggs, fortified foods.
5. Omega-3 Fatty Acids
Why: Omega-3s can help reduce inflammation and alleviate menstrual cramps by promoting anti-inflammatory pathways in the body.
Recommended Intake: 250-500 mg per day.
Sources: Fish oil, flaxseeds, chia seeds, walnuts.
6. Vitamin E
Why: Vitamin E has antioxidant properties that can help reduce menstrual pain and may alleviate symptoms of PMS (premenstrual syndrome).
Recommended Intake: 15 mg per day.
Sources: Nuts, seeds, spinach, and avocado.
7. Zinc
Why: Zinc helps to support immune function, reduce inflammation, and may assist in managing cramps and other PMS symptoms.
Recommended Intake: 8-15 mg per day.
Sources: Shellfish, pumpkin seeds, beef, and chickpeas.
8. Vitamin C
Why: It supports immune health and helps improve iron absorption, which is especially important during periods of blood loss.
Recommended Intake: 75 mg per day.
Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
9. Magnesium
Why: As mentioned earlier, magnesium is key for relaxing muscles and reducing cramps, as well as helping with sleep and mood regulation.
Recommended Intake: 320-400 mg per day during menstruation.
Sources: Almonds, spinach, dark chocolate, and black beans.

OTHER IMPORTANT VITAMINS
1. Vitamin A
Importance: Essential for vision, immune function, and skin health.
Sources: Carrots, sweet potatoes, spinach, and dairy products.
2. Vitamin B12
Importance: Crucial for red blood cell production and nerve function.
Sources: Meat, fish, eggs, and fortified cereals.
Note: Especially important for vegetarians and vegans.
3. Folate (Vitamin B9)
Importance: Supports cell division and is vital for women of childbearing age to prevent birth defects.
Sources: Leafy greens, legumes, and fortified grains.
4. Vitamin K
Importance: Essential for blood clotting and bone health.
Sources: Leafy green vegetables, broccoli, and Brussels sprouts.
5. Vitamin E
Importance: A powerful antioxidant that supports skin health and immune function.
Sources: Nuts, seeds, spinach, and sunflower oil.
6. Calcium
Importance: Supports bone health and muscle function, crucial for preventing osteoporosis.
Sources: Dairy, leafy greens, and fortified plant-based milk.
7. Iron
Importance: Essential for the formation of hemoglobin in red blood cells and for preventing anemia.
Sources: Red meat, beans, lentils, and fortified cereals.
8. Magnesium
Importance: Supports muscle and nerve function, energy production, and helps reduce PMS symptoms.
Sources: Nuts, seeds, dark chocolate, and whole grains.
9. Zinc
Importance: Supports immune function, wound healing, and skin health.
Sources: Shellfish, meat, beans, and seeds.
10. Iodine
Importance: Essential for thyroid function and metabolism regulation.
Sources: Iodized salt, seaweed, fish, and dairy.
11. Selenium
Importance: Aids in antioxidant protection and supports thyroid function.
Sources: Brazil nuts, seafood, and whole grains.
12. Choline
Importance: Important for brain development, liver function, and maintaining a healthy nervous system.
Sources: Eggs, chicken, fish, and legumes.

Calorie Intake Increase for Menstruating Women

During menstruation, a woman's body undergoes hormonal fluctuations that can lead to an increased metabolic rate and a higher demand for energy. On average, women may experience a slight increase in their calorie needs, typically ranging from 100 to 300 extra calories per day during the luteal phase (the 1-2 weeks leading up to menstruation) and during the period itself.

This increase is due to factors like:
Higher metabolic rate: The body often burns more calories due to the rise in progesterone levels.
Energy needs: Fatigue and low energy levels can increase the need for additional fuel.
Appetite changes: Many women experience an increased appetite, craving nutrient-dense foods to meet these higher energy demands.

Suggested Foods for Extra Calories
To meet these extra caloric needs while maintaining balanced nutrition:
Healthy Fats: Avocados, nuts, seeds, and olive oil.
Complex Carbohydrates: Oats, sweet potatoes, and whole grains.
Protein-Rich Snacks: Greek yogurt, boiled eggs, or a small portion of lean meats.
Fruits: Bananas, apples, or dried fruits like dates and apricots.

​This slight caloric increase can help women manage energy levels, support mood, and reduce the fatigue associated with menstruation. It’s important to focus on nutrient-dense options rather than empty calories to ensure the body gets the vitamins and minerals it needs.

​Understanding the body’s changing energy and nutrient needs during menstruation can make a significant difference in overall well-being. A slight increase in calorie intake, combined with a focus on essential vitamins and minerals like iron, magnesium, and vitamin B6, helps combat fatigue, reduce cramps, and maintain energy levels. Both men and women benefit from a balanced intake of key nutrients, but for menstruating women, it becomes even more critical to support hormone regulation and recovery. By making mindful food choices and meeting these increased needs, women can feel more energized, improve mood, and navigate their cycle with greater ease and comfort.