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Supplements: Do Women Need the Same Dosage as Men?

When you scan your local supplement store isle, you're going to quickly notice a trend: you'll find a supplement that may have a version for men and a version for women. Or maybe you'll see a supplement that has different dosage directions for men and women. This raises a good question:


Do women really need a different dosage for all supplements?


Let's take a look at the idea behind why there are two different versions of a supplement for men and women and if it's really necessary.


Supplements: Men vs. Women

The most common supplement that has a different label based on your gender is going to be a traditional multi-vitamin. If the supplement only has vitamins and minerals, is a different version really necessary? In some cases, the answer is yes.


Some supplements are specifically geared toward women because of the ingredients within. Yes, we all consume vitamins and minerals but there are some additions to supplements that benefit a woman's overall health and wellness.


A great example of this is when a multi-vitamin or a supplement contains Maca. Yes, Maca can be consumed by both men and women but Maca is especially useful for post-menopausal women.


On the flip side, a men's based supplement may contain natural testosterone boosters such as Ashwagandha.


It all comes down to the formula. Take a look at the label and if you find there are gender-specific ingredients then you'll know the dosage divide is justified.


Individual Ingredients and Different Dosages

What about individual ingredients? Is it really necessary for women to have lower dosages than men? Depending on the ingredient, the lower dosage is necessary.


Different dosages are based on the metabolic make-up of men compared to women. In general, men may require more of a particular ingredient to fully experience benefits. What's more, there are different safety recommendations for men and women. ZMA, for example, is made up of Zinc, Magnesium, and Vitamin B6, which are barebones vitamins and minerals. However, it's still recommended for women to take two capsules as opposed to three capsules for men because of the potency of the formula.


Common Ingredients & Dosages for Women

Let's review the most common ingredients that require a different dosage for women:


Whey Protein Concentrate / Isolate

  • Popular as a muscle builder and meal replacement, women don't need as much protein as men do. Although the average recommended dosage for whey protein is 30 grams per serving, women may only need 20 grams of whey protein per serving.


Vitamin C (Ascorbic Acid)

  • A cold season staple and overall health and wellness vitamin, Ascorbic Acid, better known as Vitamin C, is essential but in different amounts for men and women. While men need 90 mg per day, women only need 75 mg per day.



  • This super mineral has the ability to boost your immune system, support recovery, and boost your brain power. While it's necessary for both men and women, 320 mg is all a woman needs per day while men require 420 mg.


Want to create your own fitness supplement with the exact dosage that you need? Check out the Amino Z Supplement Builder and create your own supplement masterpiece.



'Vitamin C Directory: Find News, Features, and Pictures Related to Vitamin C.' WebMD, WebMD, www.webmd.com/vitamins-and-supplements/vitamin-c-directory.


'Magnesium.' WebMD, WebMD, www.webmd.com/diet/supplement-guide-magnesium#1.

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