Recommended Supplements, Part 1: Multivitamins

31 Aug

There are, literally, thousands of supplements on the market.  These supplements can include products from a broad variety of categories.  In this post – the first in a series – I’ll discuss Multivitamins (for example: Centrum, One-a-Day, etc.), and how they can complement a healthy diet.  Getting your nutrients from whole foods is always best, and a well-rounded diet has been shown to benefit fitness, health, and wellness.  A multivitamin can help to fill nutritional “gaps,” and supplement nutrients that you may not get through fresh foods sufficiently.

Most multivitamins contain both vitamins and minerals.  There are two types of vitamins:

  • Water-soluble vitamins, such as vitamins B and C, are not stored by the body.
  • Fat-soluble vitamins, such as vitamins A, D, E, and K, are stored by the body.

Vitamins A, C, E, and beta-carotene also serve as antioxidants, protecting against heart disease, cancer, and degenerative diseases.  Minerals, such as copper and zinc, provide structure to your musculoskeletal system and help regulate carbohydrates, fat, and protein.

Antioxidants and Their Effects on Performance

  • Vitamin A has been shown to reduce muscle soreness
  • Vitamin C maintains normal connective tissue and reduces the risk of upper respiratory infections
  • Vitamin E appears to prevent destruction of oxygen carrying red blood cells, which could potentially improve aerobic performance
  • Selenium aids in normal growth and metabolism
  • Copper assists in formation of hemoglobin and red blood cells
  • Zinc assists in growth regulation and promotes wound healing (also has been shown to boost the immune system)
  • Manganese aids in metabolism

Regardless of age, it has been shown that children who take an age appropriate multivitamin experience more normal growth patterns and suffer from less diet induced  vitamin deficiencies.

Spanish Study Shows Vitamin Supplements May Improve Fitness in Teens

The reality is, most of us don’t get adequate amounts of vitamins and minerals in our daily diets.  Research shows that active individuals and performance athletes may need even more than “recommended amounts” for energy, metabolism, repair, and recovery.  Many brands of multivitamins are now formulated for individuals based on age, gender, and activity level.  A nutritious, well-rounded diet and a daily multivitamin is a beneficial plan for virtually everyone.

Your thoughts?

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7 Responses to “Recommended Supplements, Part 1: Multivitamins”

  1. Roberta September 23, 2012 at 8:59 AM #

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    • Brian Lebo September 23, 2012 at 6:13 PM #

      Thank you for the feedback and the kind words… I invite you to follow my blog, please share it with others, and provide feedback anytime!

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    • Brian Lebo September 28, 2012 at 7:08 AM #

      Thank you for the feedback and the kind words… I invite you to follow my blog, please share it with others, and provide feedback anytime! More on the way. I post every Monday, Wednesday, and Friday.

  3. Wiedza i życie September 28, 2012 at 12:20 AM #

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    • Brian Lebo September 28, 2012 at 7:12 AM #

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Trackbacks/Pingbacks

  1. Performance-Enhancing Substances « Athletic Performance Training Center - September 26, 2012

    […] suggest that vitamins are important in disease prevention, especially at higher-than-normal levels of intake.  There is […]

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