Vitamins and minerals are undoubtedly essential for the proper functioning of the body. And multivitamins can bring them to you. Mainly in certain stages of life, such as pregnancy, the period of growth, or intensive practices of sports or physical activities, the body needs this type of supplements in greater part and adequately.
What are Multivitamins?
Vitamin complexes or multivitamins are one of the most consumed dietary supplements nowadays, either to supplement low or low-nutrient diets and strengthen them in the face of high-calorie expenditure from intense workouts.
Multivitamins are supplements that combine different vitamins, as the name suggests, providing additional benefits for our body. Among other things, one of its benefits and help us in muscle recovery, combat the feeling of fatigue or improve the immune system, etc.
The most important micronutrients for athletes and athletes are B vitamins and vitamins A, C, D, and E. In general, it is essential for all people who are active to take the vitamins contained in special dietary supplements for athletes.
Minerals that should never be lacking adequate doses in an athlete’s diet are sodium, potassium, calcium, magnesium, phosphorus, iron, and zinc.
Multivitamins in capsules
Most of them are composed of vitamins and minerals, and their consumption can vary depending on the age and gender of the person.
A capsule of vitamins provides us with a significant amount of essential nutrients. Without him, we should take them from different sources.
What are the Benefits of Multivitamins?
Both the pace of life that many people lead today and the monotonous diets prevent the body from having an appropriate diet to provide it with all the vitamins and minerals it needs. In addition, athletes and athletes have a higher caloric and energy expenditure, so that the demand for nutrients is higher and not always compensated by the usual diet.
In these cases, multivitamins are used to accompany and improve the required vitamins and minerals.
Types of Multivitamins
In the wide catalog of multivitamin supplements, we can find different types, depending on the person’s needs in question. Also, it is possible that if people follow a vegan or vegetarian diet, they can buy vitamin supplements suitable for vegans or special multivitamin supplements for women by adapting certain amounts of vitamins and/or by providing beneficial substances to improve the hormonal profile, as is the case of essential fatty acids, or for pregnant women or those who seek it, where it is highly recommended to intake.
In other cases, if the person wants to do without taking an iron-free vitamin supplement or taking medication for any other issue, it is also possible.
Multivitamin composition
Vitamins
All multivitamin products must contain vitamins, water-soluble and fat-soluble. The former can dissolve in water, and it’s not stored in the body, so there is no risk of toxicity. While fat-solubles yes is stored, producing negative effects must be consumed in huge quantities and not recommendable gold from taking this type of supplements.
minerals
With vitamins, a series of minerals, knowing that there is no interaction between these elements. Further ahead, we’ll talk about this. In the group of minerals so differentiate two types, depending on the necessary contribution. So we will have macrominerals (which we need in quantities greater than 100mg/day) and micro minerals or trace elements (which we need minor amounts, only traces). Often, to supplement the intake of macro-minerals, we recommend obtaining specific supplements, that is, that contain only the mineral we are looking for (calcium, magnesium…).
Antioxidants
It is also common to find certain plant extracts to bring greater nutritional richness, especially from the point of view of health, as antioxidants. Some of these substances are known as phytonutrients that provide important properties: natural anti-inflammatory, analgesics, antibacterials, strengthen the immune system, regulate blood pressure, cardiovascular health, cholesterol…
Amounts of each item
When purchasing a vitamin supplement, it is important to know each element of the formula per service. This is known as VNR or Reference Nutritional Valerie. If you want to know more about VNRs or Nutrient Reference Values, What they are, and How to Understand Them, click on this link.
Evolves
Evolves is a formula based on micronutrients (vitamins and minerals) with other important elements, antioxidants, from natural herbaceous extracts, whose mission is to boost the daily nutrition of every person with the goal and thus optimize his health. In each capsule of Evovits, we will find.
| Vitamins | Minerals | Antioxidants |
|---|---|---|
| vitamin A | magnesium | Betaine HCl |
| Vitamin B | copper | Spirulina |
| vitamin C | iron | Panax Ginseng Powder |
| vitamin e | iodine | propolis |
| manganese | inositol | |
| molybdenum | Citrus bioflavonoids | |
| selenium | Rutoside | |
| zinc | Coenzyme Q10 |
Why Take Multivitamins?
No one escapes the fact that today maintaining a proper diet is a rather complicated task. The simple fact of not contributing with the necessary intake of a single vitamin already plays against us.
These two elements are fundamental because they are part of other important molecules such as enzymes, coenzymes, and even certain hormones.
Multivitamin supplements boost daily micronutrient intake.
Factors That Promote the Need to Take Multivitamins
Among these conditioners are genetics, lifestyle, age, health status, suffering from pathological conditions that make it more difficult to absorb nutrients (Crohn, Colitis…), getting pregnant, or breastfeeding.
Multivitamins in sport
Multivitamins are the universal dietary supplements because they are suitable for any sport and any athlete. Vitamins and minerals are part of many biological processes and essential for health and energy production.
Avoid vitamin deficiencies
There is no scientific evidence that a vitamin and mineral supplement directly improves sports activity. Still, knowing its importance in the body, it is not unreasonable to assume that it can contribute to better performance or avoid underperformance caused by food deficiency.
If you exercise regularly, taking a multivitamin supplement will help you maintain good physical performance.
Properties of multivitamins for sport
The main function of a multivitamin sports supplement is to ensure optimal functioning of the body, even in situations of great physical exertion.
B vitamins play a crucial role in metabolism and in the formation of enzymes, which are neurotransmitters of impulses between nerves and muscles. They also help reduce fatigue.
For their part, A, C, and E are necessary for their antioxidant effect to reduce the harmful effects of free radicals, which, in the case of athletes, are more important because of physical exertion.
In addition, vitamins C and E protect the immune system and prevent infections that can lead to decreased physical performance, allowing the body to be perfectly prepared for excellence in sports and competitions.
Vitamin D, a fat-soluble vitamin essential in the assimilation of minerals. Especially in the assimilation of calcium and phosphorus. Its intake of adequate doses will prevent possible injury and regenerate wear. It is vital in athletes who regularly perform weight loads because they need to strengthen their bones and muscles.
Calcium is essential for bone-in health and to maintain a proper heart rate. It is also essential for muscle contraction and hormonal balance.
Phosphorus is another essential mineral for athletes. It is essential for the production of the ATP molecule that the body uses to store energy. In addition, it reduces lactic acid during exercise and maintains bone health.
Magnesium has an essential role in many functions of our metabolism, the neuromuscular system, and the synthesis of energy and proteins.
Sodium and potassium promote the correct hydration and the correct electrolytic balance of the body.
Iron is an essential mineral to maintain a correct level of red blood cells in the body, as they provide oxygen to the body’s cells. Iron will make our blood more oxygenated, and, as a result, we will be able to meet better the body’s needs that will have to burn this oxygen and turn it into energy.
What foods contain the vitamins and minerals athletes need?
Substances included in sports multivitamins are found in fruits, vegetables, seeds, dried fruits, fish, meat, and dairy products. But the advantage of sports dietary supplements is that they already contain the right combination for athletes and a higher concentration than we can get through food.
What causes vitamin deficiency in athletes?
When physical exertion occurs, more energy is consumed, and the reserves of vitamins and minerals are lost, especially the vitamins of group B, as well as vitamins C, A, D and E, sodium, potassium, magnesium, so they must be replenished. Deficiency of these vitamins and minerals can cause:
- fatigue
- exhaustion
- Lack of performance
- More risk of infection
- Discomfort and pain
- Lack of concentration
- Eruptions
- Headaches
Multivitamins for More Energy?
Contrary to what the population thinks, vitamins and minerals do not provide energy. Still, they play a key role in the metabolism of carbohydrates and fats that are the main muscle fuel during exercise. They are also related to the repair and construction of muscle protein in response to training.
Metabolic processes such as energy metabolism and protein synthesis are impelled for the body’s biochemical regulators known as metabolic enzymes.
These enzymes need coenzymes or cofactors to function properly, and some vitamins serve as cofactors for metabolic enzymes.
Why Should Athletes Take Multivitamins?
There are a variety of reasons why a competitive athlete should consider supplementing with vitamins and minerals to maximize his diet and promote optimal recovery through the correct micronutrient balance:
More physical wear and tear
The physical wear and tear of athletes is the first reason to obtain an additional intake of these substances because, during the practice of physical activity, physical activity increases the need for them. Proper tissue recovery and repair require many vitamins and minerals that contribute to the synthesis of new cells and tissues.
Loss of vitamins and minerals through sweat
Dehydration, however small, leads to a sharp drop in performance. Exercise produces heat, and as a result of this, the loss of liquids, however, with them also vitamins and minerals so necessary for the proper functioning of the body are eliminated.
Higher caloric intake
Athletes also tend to eat more than a sedentary person, and the body uses vitamins and minerals to process food, so the more food there is, the more these elements are needed.
Nutritional deficiencies
Regardless of whether the athlete is seeking the help of certain vitamins or minerals for a specific action, it is essential to use complex protection to the body against any possible deficiency. Maintaining optimal health promotes physical performance, and an adequate amount of mineral vitamins can only achieve this.
Antioxidant reinforcement
It should also not be forgotten that several vitamins and minerals have antioxidant activity and, as we already know, during exercise and with the burning of oxygen are generated large amounts of free radicals which, among other things, delay recovery, as well as significant damage to cells and organs, this type of supplement helps to reduce these negative actions.
Nutritional food insecurity today
Another reason for the importance of taking a multivitamin is the nutritional precariousness of many foods today. They deplete cultivated soils due to excessive collection that does not give them time to dispose of pesticides used, chemical fertilizers, the transport process, sun exposure, or the environments where they are stored…
Foods with these conditions are low in food elements: vitamins and minerals.
Myths and Facts About Multivitamins
- Multivitamin supplements fight weakness and provide energy.
- The vitamins and minerals contained in multivitamins are not, independently, a source of energy. However, they are associated with certain enzymes and coenzymes that are essential for producing energy from food. In case of lack of energy, the idea is to change the diet, increase the consumption of fruits and vegetables rich in fiber and lean protein and reconsider physical activity.
- It can’t be harmful to health
- One of the most well-known phrases about multivitamins is that “they may not be able to help, but they can’t do any harm either.” Although, in general, and in the context of rational consumption, they are unlikely to pose risks to the body, consuming them in excess, with fortified foods or other dietary supplements, can be counterproductive. It is advisable to consult a doctor or specialist beforehand and check that the chosen multivitamin does not result in a daily intake of vitamins and minerals above the recommended maximum values.
- They can replace a meal.
- Although vitamin supplements contain many vitamins and minerals, they are not enough to replace meals. Foods are also made up of fiber and other useful and essential compounds that are not provided by these supplements, so they can only be used to accompany a healthy diet and not replace it. The best way to get vitamins and minerals is still foods, mainly vegetables and fruits, and in their natural state.
- Any multivitamin will do.
- If you need a multivitamin, it is necessary to consult beforehand which type is most convenient to consume. First, it is important to check the labels and ensure that they are authorized by the Ministry of Health or the corresponding institution. Their consumption does not exceed the recommended maximum daily consumption limits. In addition, different vitamin supplements are depending on age, sex, and certain other factors, such as pregnancy. This is because the vitamins or minerals needed for the various stages are not always the same.
- Multivitamins make us gain weight.
- As long as they are composed solely of vitamins and minerals and do not contain sugar, carbohydrates, fats, and calorie-containing proteins, multivitamins do not gain weight. Vitamins and minerals do not contain calories and do not increase appetite.
- Multivitamin supplements fight weakness and provide energy.
- The vitamins and minerals contained in multivitamins are not, independently, a source of energy. However, they are associated with certain enzymes and coenzymes that are essential for producing energy from food. In case of lack of energy, the idea is to change the diet, increase the consumption of fruits and vegetables rich in fiber and lean protein and reconsider physical activity.
- It can’t be harmful to health
- One of the most well-known phrases about multivitamins is that “they may not be able to help, but they can’t do any harm either.” Although, in general, and in the context of rational consumption, they are unlikely to pose risks to the body, consuming them in excess, with fortified foods or other dietary supplements, can be counterproductive. It is advisable to consult a doctor or specialist beforehand and check that the chosen multivitamin does not result in a daily intake of vitamins and minerals above the recommended maximum values.
How to take a Multivitamin?
When taking a vitamin supplement, it is advisable to do so simultaneously as one of the meals of the day, preferably with breakfast. In this way, we can take it out of habit and avoid forgetting to take it. In most cases, these products provide fat-soluble vitamins (vitamin D, vitamin K),i.e., they are necessary for their proper absorption. On the other hand, group B vitamins help to convert ingested foods into energy.
We can opt for vitamin supplements whose formulation is based on taking only one capsule per day for practical reasons.
Risks of Multivitamins
Sometimes the alarm sounds, and by some info, our idea about these products can change. We start by believing that they can cause damage or side effects. But the truth is that if we follow the manufacturer’s instructions and consume the recommended dose, the risk is less.
Interaction of Vitamins and Minerals
On the other hand, some concerns may stem from the combination that the manufacturer used in the vitamin and mineral supplement formula. Some are not recommended because there is an interaction between the elements, so some nutrients are not absorbed.
Don’t take Calcium and Iron.
It is not recommended to take calcium if you also take iron, and both are in the same formula. This is because calcium can interfere with iron absorption. In this case, you can choose to take the iron-containing multivitamin for breakfast, and later, for example, at lunch and dinner, take the calcium supplement.
On the other hand, Vitamin C yes can improve iron absorption medicaments
If we are on the pharmacological treatment prescribed by a doctor, before we start taking a multivitamin supplement, we need to talk to our doctor.
