In this article you will learn interesting facts about the multivitamins
What are multivitamins?
Multivitamins are a combination of different nutrients. Besides vitamins, they often contain minerals, unsaturated fatty acids and amino acids. This ensures an all-round supply for the body and deficiency symptoms can be effectively prevented.
What do multivitamins contain?
Multivitamins usually contain the most important vitamins that the human body needs. These include vitamin B1, B2, B3, B12, C, biotin, niacin, pantothenic acid and folic acid. In addition, the fat-soluble vitamins D, E, K and beta-carotene, from which vitamin A is produced. Multivitamins often contain minerals, trace elements and amino acids. These support the effect of vitamins in the body.
Ingredients of multivitamins
Vitamin B often occurs in complex form, which means that it contains the vitamins thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12). These vitamins are closely linked and support each other in their function.
The vitamin B complex is important for our cell metabolism and is significantly responsible for the provision of energy. Without these vitamins, serious physical complaints occur.
→ Here you can find out more about the B vitamins.
Unfortunately, we humans cannot produce vitamin C ourselves like animals and must therefore supply it exogenously. Vitamin C not only prevents colds, but also provides other benefits:
- Improves collagen biosynthesis in cartilage
- Natural sun protection for the skin
- anti-inflammatory action
- Helpful for skin diseases
→ Here you can learn more about vitamin C.
Vitamin D is a fat-soluble vitamin which takes over many tasks in our organism. It is considered the key to our health and has an effect not only on our mental well-being but also on metabolic processes, brain and heart. Numerous studies, including one by Oxford University, have instructed health authorities to revise their vitamin D recommendations. This underlines the importance of this vitamin.
→ Here you can find out more about vitamin D.
This vitamin helps maintain blood circulation, improves vascular health and promotes a healthy heart. The absorption of vitamin E also reduces the calcification of the arteries.
→ Learn more about vitamin E here.
Vitamin K consists of two fat-soluble vitamins. One is vitamin K1 and the other vitamin K2. This compound is particularly helpful in protecting the bones and the health of the arteries.Furthermore, multivitamins often contain minerals.
→ Here you can learn more about vitamin K.
How many multivitamins are recommended?
The DGE (German Society for Nutrition) recommends five servings of fruit and vegetables a day for coverage. This recommendation is no longer sufficient today, as the vitamin content of many foods has fallen sharply in recent years.
In addition, an athlete who actively pursues sports consumes a higher supply of vitamins, but even with a fat reduction in calorie deficit, not all important vitamins are supplied through food.
How does a vitamin deficiency manifest itself?
A vitamin deficiency remains frequent, despite the clear signs. Many people blame the symptoms on external circumstances.
Among the most common symptoms are:
- Lack of concentration
- Visual disorders
- Joint Pain
- Skin and hair problems
- increased infectious diseases
What are the benefits of multivitamins?
All vitamins are involved in numerous processes in the body. For example, they protect the body from free radicals, are indispensable for building cells, hormones and enzymes and are needed in the skin and bones. Vitamins are essential for the body, but the body cannot produce them itself. So we are dependent on the supply of vitamins through our daily food.
Unfortunately, growing conditions have worsened considerably in recent years. Our fruit no longer gets enough sun, is harvested too early or is treated with pesticides and chemicals. Due to these factors we are dependent on preparations through which we maintain the vitamin balance.
If we have a balanced vitamin balance, we can gain the following positive characteristics for our body from it:
- prevent ravenous hunger attacks
- increase our metabolic function
- avoid chronic diseases
- maintain our physical and mental health
Why do you need multivitamins in training?
It is no secret that athletes have an increased need for micronutrients and vitamins than non-athletes. Many minerals are lost through sweat during training, but there are more facts that speak for a vitamin supply. If you are on a diet, not a hypercaloric one or a balanced calorie balance, you are knowingly feeding a body less food than it needs. Since our diet, but also the food itself, is not always the perfect choice for the vitamin supply, it quickly leads to a reduced intake of essential vitamins, which should be balanced out. Another important aspect is the quality of the food.
Many products are sprayed with pesticides or even fertilizers during production or growth, so that they can grow quickly without harmful substances. Due to this rapid growth, environmental influences and treatment with pesticides, our food demonstrably loses vitamins, so that nowadays, for example, an apple no longer has the same value of vitamins. It is also important not to do without vitamins in low-carb or ketogenic nutrition.
Since here the consumption of meat is significantly increased to replace the deleted carbohydrates, the products which provide us with the important vitamins and which are essential for our body are often neglected. In summary, it can be said that although you can cover your daily vitamin requirements with food, everyday life or external circumstances often put a damper on this and it therefore makes sense to help your body with the daily intake of multivitamins.
When are these taken?
The multivitamins are taken in the morning or directly after training.