Supplementation / Multivitamin
The Multivitamin: A Potent Punch Of Insurance
These days, high-protein bars, drinks, and powders are constantly competing against each other for the attention of athletes everywhere. What many athletes fail to realize, however, is that there exists another, equally important supplement out there – the quietly effective, stand-alone pill known as the multivitamin. By providing the essential micronutrients – vitamins and minerals that support your diet and facilitate various biochemical reactions and body functions, including muscle contraction – multis can mean the difference between a body prone to illness and a strong, healthy physique.
We’re not trying to imply that multivitamins are miracle pills; they won’t increase your energy, burn fat, or pack on the mass – but the micronutrients in multivitamins help trigger the reactions in your body that will. Multivitamins also keep antioxidant levels high and boost the immune system.
Most multis are specifically formulated for a particular age group, gender, activity level, and individual health needs. When looking for the right multi, pair it down by these categories, and then remember this advice:
• Your multi should offer 100% of the Daily Value or more for vitamins C, A, E, K, and all the Bs. If you opt for pre-sorted mega-vitamin packs, shoot for one that includes digestive enzymes, amino acids, and essential fatty acids.
• Become your own expert on the many different ingredients and compounds found in a multi. Knowing what the ingredients are and how they work will give you a better idea of appropriate dosages.
• Remember to take your multivitamin with a meal to help increase absorption. Absorption occurs in the intestines, so it must be strong enough to survive the stomach’s acidic environment.
• Multivitamins cannot make up for a poor diet. Make the most of your multivitamin use by incorporating it into an already healthy diet.
• When possible, balance your intake of micronutrients with a two-a-day dosage; not only is this easier on the stomach, it’s probably better for absorption.
Also, remember to consider your overall need; if you’re throwing back 2 or more MRPs a day, you’re already getting a good supply and increasing your overall vitamin/mineral profile. If you decide that you do need a multi, make sure that the following vitamins are effectively incorporated:
| VITAMIN | DESCRIPTION | RDA |
| B vitamins | Important to the health of almost every cell in your body. They help to metabolize macronutrients, release energy, prevent fatigue, facilitate normal cell growth, stimulate circulation, and regulate fluid balance. Look for them as Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Cyanocobalamin (B12), and Biotin. | varies |
| Folate | Folate, or Folic Acid, helps to form red blood cells in the body. Folate stabilizes nucleic acids, cell membranes, helps to break down protein for use by the body, and also supports brain function. | 200 mcg |
| Vitamin C | This antioxidant stimulates the immune system, aids in the absorption of iron, and is essential to the connective tissues found in cartilage, bones, teeth, and skin. | 60 mg |
| Vitamin A | Also known as Retinol. Essential for reproduction and normal growth. Maintains and promotes the health of tissues in skin, hair, and mucous membranes. | 1,000 mcg |
| Vitamin D | Helps to regulate calcium metabolism and bone calcification. Manufactured in skin when the skin is exposed to ultraviolet light. Also known as the "sunshine vitamin" for this reason. | 10 mcg |
| Vitamin E | Antioxidant that prevents cell membrane damage. Without it, you'd suffer chronic diarrhea, anemia, and damage to your pancreas and liver. | 10 mg |
| Vitamin K | Necessary to regulate normal blood clotting. Too little Vitamin K, and you'd experience severe bleeding upon injury, and internal hemorrhaging. | 80 mcg |
A good multivitamin will also fill in any dietary gaps with a wide variety of minerals – essential elements, found in inorganic substances, which the body needs in small amounts. Minerals contribute to the synthesis of numerous chemical compounds, including glycogen, protein, and fat.
If you still can’t see the importance in taking a multi, think of them as providing “nutritional insurance” against colds and nutrient deficiencies. You wouldn’t drive your new humvee downtown without insurance – why would you put the same kind of risk on your hard-earned physique? Okay, maybe you’d take the car for a spin, but you can replace the humvee; your body’s not as easy to replace – and costs much less to “insure” with a multivitamin.