Multivitamins

A diverse diet is essential for our health. Unfortunately, soil depletion due to intensive farming reduces our intake of essential nutrients , which can accelerate fatigue in our bodies. In addition, the demands on our bodies increase with the constant overstimulation of our modern environment and physical activity. A daily intake of vitamins and minerals is therefore crucial. By taking a multivitamin supplement , avoid fatigue between your workouts and maintain your energy throughout the week.

Why take a multivitamin supplement?

The widespread idea in France that "taking vitamins is superfluous if you follow a balanced diet" persists. However, numerous national studies, such as SU.VI.MAX (1), have revealed that micronutrient deficiencies affect the entire population. The main argument in favor of the multivitamin food supplement is therefore to compensate for the nutritional deficiencies that have historically contributed to various diseases (such as rickets or scurvy) and which persist today, notably deficiencies in vitamin D, magnesium and zinc.

The Benefits of Multivitamins for Taking Care of Your Body

Taking a multivitamin supplement rather than isolated vitamins has several important advantages for the effectiveness of supplementation:

• Nutrient synergy : The vitamins and minerals in a multivitamin work together to optimize their absorption and effectiveness. For example, vitamin C improves iron absorption, and magnesium plays a crucial role in activating vitamin D.
• Complete coverage : A multivitamin complex provides a wider range of vitamins and minerals in a single dose. It's convenient and ensures you're not missing out on essential nutrients that might be missed by taking individual vitamins.
• Nutritional balance : A multivitamin supplement is formulated to provide balanced amounts of each nutrient. This helps avoid nutritional imbalances that can occur when taking isolated supplements, where it is easier to exceed the recommended intakes for some nutrients while neglecting others.
• Convenience : Taking a single product containing multiple vitamins and minerals is easier and generally less expensive than purchasing and managing several different supplements.
• Deficiency Prevention : Multivitamins can help prevent vitamin and mineral deficiencies that may not be evident until symptoms become apparent, especially in restricted or unbalanced diets.

What are the essential nutrients?

Vitamins

A multivitamin supplement offers a formula rich in vitamins and minerals to cover daily nutritional needs. For example, vitamin A is vital for the proper functioning of the immune system. Vitamin D is essential for muscle and immune health , while vitamin C is known for its role in fighting oxidative stress and strengthening the immune system . All B vitamins also play a major role, such as thiamine, riboflavin, niacin, vitamin B6, vitamin B12, biotin and pantothenic acid. They promote the efficiency of energy metabolism , the maintenance of nerve functions, and the reduction of fatigue. Some also participate in the synthesis and metabolism of neurotransmitters. Vitamin E , for its part, is important for cellular protection against oxidative stress. For protein synthesis, vitamin K is essential, particularly because it contributes to the control of bleeding (coagulation factors) and therefore to normal coagulation.

Minerals

In a multivitamin food supplement, it is also possible to find minerals such as zinc and manganese : They contribute to the protection of cells against oxidative stress. Vitamin ZMA ( Zinc , Magnesium and Arginine ) is a complex that combines these two minerals with arginine : This is one of the 22 amino acids that make up proteins. It therefore reinforces this action on the release of growth hormone , while improving sports performance and muscle recovery. In addition, selenium helps the proper functioning of the immune system and supports balanced thyroid function. As for chromium , it is essential for normal macronutrient metabolism and for maintaining stable blood sugar levels. Finally, magnesium is involved in reducing fatigue and ensures the proper functioning of the nervous system.

The importance of vitamin complexes for an athlete

According to the Institute for Research in Well-being, Medicine and Sport Health (2), taking a health supplement plays an essential role for athletes due to the increased vitamin needs associated with intense physical activity. B vitamins are crucial for energy production, while vitamins C and E help combat oxidative stress caused by exercise. Vitamin deficiencies can impair performance and recovery, as well as increase the risk of injury. While a balanced diet remains the best source of vitamins, a multivitamin supplement may be necessary to fill potential deficiencies and optimize athletic performance . Indeed, athletes put enormous demands on their bodies, which increases their nutrient needs . B vitamins (B1, B2, B6, B12) are particularly important because they participate in the production of energy from carbohydrates, fats and proteins, which is crucial for athletic performance. Vitamin C is essential for the synthesis of collagen, which is necessary for healthy connective tissues, but also for its antioxidant role. Vitamin E, which is also a powerful antioxidant, helps protect cell membranes from damage. Minerals such as iron, zinc, and magnesium are also vital for athletes. Iron is necessary for the transport of oxygen in the blood , zinc is involved in many enzymatic reactions, and magnesium is crucial for muscle contraction and nerve transmission. A balanced diet remains the best way to meet these needs, but in situations of high physical demand , restrictive diets, or recovery from injury, a vitamin supplement will help you compensate for the resulting nutritional deficits.

Sources:

(1) https://eren.univ-paris13.fr/index.php/fr/etudes-et-cohortes/75-l-etude-su-vi-max.html

(2) https://www.irbms.com/vitamines-sport/