In the field of health and sports performance, nutrition plays a fundamental role. In addition to a balanced diet, the supplementation of minerals and vitamin complexes, together with other nutrients and ergogenic substances, has become a very useful tool to optimize sports performance and health.
What is a multivitamin?
Multivitamin complexes are nutritional supplements legally called "food supplements" whose composition includes a combination of vitamins and minerals essential for the optimal functioning of the body.
They are designed to complement the regular diet and ensure that the body receives the nutrients necessary to carry out the different physiological functions.
Health benefits of multivitamins
In addition to ensuring optimal health, adequate levels of vitamins and minerals have a direct impact on optimizing athletic performance. Multivitamin complexes can contribute to this in certain circumstances by providing a balanced combination of essential nutrients.
Other substances of a non-nutritional nature that can accompany vitamins and minerals in multivitamins can also be beneficial from the point of view of optimizing the body's energy resources, as well as muscle recovery after exercise. Among them are ginseng and hesperidin.
Improved energy and physical and mental stamina
An adequate intake of B vitamins and minerals such as iodine, magnesium and manganese is essential for energy metabolism and energy synthesis at the cellular level.
Other substances that can contribute to optimizing energy in sports performance and delaying the onset of fatigue include plant extracts such as ginseng.
Strengthening of the immune system
The physical stress associated with intense training can compromise the immune system of athletes.
Supplementation with vitamin C, vitamin B9 and zinc has been shown to be effective in reducing the incidence of respiratory infections in people who practice sports.
Optimization of iron metabolism
Iron contributes to normal energy metabolism and also plays a key role in the transport of oxygen in the body, thus helping to reduce tiredness and fatigue.
Iron deficiency is common in athletes, which can negatively affect oxygen-carrying capacity and athletic performance. Multiple research studies support iron supplementation to improve endurance in sports.
Muscle function and recovery
Vitamin D contributes to the maintenance of normal muscle function in the context of intense physical exercise.
Other vitamins important in protecting cells from oxidative stress and reducing tiredness and fatigue are vitamins B2, B3 and antioxidant vitamins, including vitamin C, E and beta-carotene (plant precursors of vitamin A), along with minerals such as selenium.
Finally, hesperidin, a flavonoid present in high concentrations in citrus fruits, with antioxidant and anti-inflammatory properties, has shown positive effects on muscle recovery after intense training.
Optimization of cognitive performance
Nutrients in multivitamin complexes such as folic acid and vitamin D can contribute to a healthy central nervous system, contributing to the optimization of cognitive function.
Bone health effects
Multivitamins with vitamin D and calcium, among other nutrients, can improve bone health, which is essential for athletes who perform high-intensity training.
What types of multivitamins are there?
The best multivitamin is one that has characteristics tailored to the specific needs of each individual, whether an elite athlete or someone committed to an active lifestyle.
Thus, the choice of the recommended multivitamin should be based on individual factors and specific objectives.Some of the multivitamin complexes that can be found include:
General multivitamins
They contain a wide range of essential vitamins and minerals to maintain overall health.
They are designed to meet daily nutritional needs and are ideal for those seeking a comprehensive supplement that meets the requirements of most vitamins and minerals.Specific multivitamins for athletes
These multivitamins include, in particular, nutrients such as zinc, magnesium and B-complex vitamins to support muscle recovery and physical endurance.
Multivitamins for energy and physical performance
They may contain additional ingredients such as ginseng, hesperidin or coenzyme Q10 and other plant extracts that are associated with improved energy utilization and physical performance.
Antioxidant multivitamins
They are specifically focused on providing vitamins and minerals with antioxidant capacity or function. They can also include other substances, such as polyphenols, of an antioxidant nature that can contribute to reducing oxidative stress generated during intense exercise, favoring recovery and minimizing the risk of injury.
When to take a multivitamin?
It will be advisable to take a multivitamin or nutritional supplement when the diet is not able to provide all the nutrients in the amounts required by the body.
In the case of athletes, the type of sport practiced, as well as its duration and intensity, determine the type of food needed, since the greater or lesser nutrient requirements will depend on this.Although the diet should offer as many nutrients as possible, multivitamins should be used when any of these situations occur:
- Athletes who, due to the characteristics and demands of the sport practiced, need to ingest a daily amount of calories and nutrients that would be difficult to obtain through food alone.
- Athletes who, at one point in their season, drastically increase their training and preparation, so they would need to add supplements to their daily diet.
Dosage and recommendations for multivitamins
Multivitamin complexes should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
In addition, the expressly recommended daily doses of each nutrient should not be exceeded.Regarding the time of day and conditions of intake of multivitamins, taking them with meals could contribute to a better absorption of certain nutrients, such as fat-soluble vitamins (A, D, E and K).
On the other hand, some research suggests that intake after exercise may optimally contribute to muscle repair and protein synthesis.
What happens if I take supplements on my own?
While multivitamins can be beneficial in addressing nutritional deficiencies that may be present in the diet, certain precautions must be observed to avoid potential adverse effects.
Individualization of supplementation, attention to the recommended dosage and, where appropriate, consultation with a health professional, can serve to ensure the safety and efficacy of multivitamin intake.
In this regard, some issues to consider are:
- Excess of certain nutrients can have negative health effects.
- Some components of multivitamins may interact with certain medications.
- Some pathologies that affect the absorption of nutrients, such as gastrointestinal diseases, can reduce the effectiveness of multivitamins.
Possible adverse effects
Some of the adverse effects that may occur with multivitamin intake include:
- Toxicity from fat-soluble vitamins. Vitamins A, D, E and K can accumulate in the body and cause toxicity if consumed in excess over a long period of time.
- Gastrointestinal symptoms. Some people may experience stomach upset or gastrointestinal problems when taking multivitamins.
- Hypervitaminosis. An excessive level of vitamins in the body can present health risks.
Recommendations when buying multivitamins
It is important to reiterate that multivitamins should not replace a balanced and varied diet, but complement it to ensure optimal nutrient intake.
It is always advisable to consult with a health professional or nutritionist to determine the best option according to individual needs.
Among the recommended multivitamins, NDL Pro-Health Multivitamins stands out as a source of 13 vitamins and 6 minerals that help reduce tiredness and fatigue, thanks to its content of vitamins C, B2, B5, B6 and B12 and minerals such as magnesium and iron. It also contains ginseng and hesperidin.
Sources
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- Wardenaar F et al. Micronutrient Intakes in 553 Dutch Elite and Sub-Elite Athletes: Prevalence of Low and High Intakes in Users and Non-Users of Nutritional Supplements. Nutrients 2017; 9(2): 142. Doi: 10.3390/nu9020142.
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- Tejada S et al. Potential Anti-inflammatory Effects of Hesperidin from the Genus Citrus. Curr Med Chem. 2018;25(37):4929-4945. doi: 10.2174/0929867324666170718104412.
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She holds a degree in Human Nutrition and Dietetics and Master in Diabetes Care and Education from the University of Barcelona. Additionally, she has an MBA with a specialization in Digital Marketing. After extensive experience as a Dietitian-Nutritionist, she is currently dedicated to creating content on nutrition, healthy habits, and health.
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