All about multivitamin supplements

If you're a strength athlete, endurance athlete or even just someone with a physically demanding job, you definitely need more nutrients than the average couch potato. And no, we don't just mean carbohydrates, proteins and fats, but also essential micronutrients.
In addition to minerals and trace elements, the focus is primarily on vitamins, which are often lacking in the daily diet. Multivitamin products are ideal for covering the increased need for B vitamins, vitamins C, A, D, E and K as well as the required amount of the minerals potassium, iodine, magnesium and iron without much additional effort. The following article explains why these micronutrients are so important and how you can make the most of them.

Your micronutrient requirements increase with your activity level

Regular and intensive training is undoubtedly good for you. However, it also demands much more from your body than the average person's leisurely lifestyle. This applies in particular to the need for micronutrients, which are required to regulate the fluid balance, stabilize the circulation and, last but not least, build up muscles and regenerate after exertion. You excrete large amounts of calcium, potassium, zinc, magnesium and sodium simply by sweating during exercise. If the blood concentration of these substances drops too low, this leads to unpleasant consequences such as cramps, headaches, a rapid drop in blood pressure and, in serious cases, even unconsciousness. We don't need to mention at this point that this also massively impairs your performance. With regard to your requirements, the following simple rule of thumb applies: the more intensive and extensive the exercise, the greater your personal micronutrient requirements.

Are you getting enough micronutrients?

If we assume that you are an active and sporty person, we can also assume that you pay at least some attention to a balanced diet. To optimize your supply of micronutrients, you should make sure you eat as varied a diet as possible, i.e. not only eat lots of fruit and vegetables, but also eat a variety of different types. However, if you have developed a rice-with-chicken-and-broccoli effect, which is not untypical for athletes, you are consuming a lot of valuable micronutrients, but always the same ones. On the other hand, you are lacking in other important micronutrients, which means that various deficiencies cannot be ruled out. At this point, you have two options. You can either completely change your diet, which is very time-consuming, or you can take a multivitamin supplement to cover partial deficiencies. Remember, however, that no multivitamin product in the world can make up for a poor diet. That's why you should of course still try to eat as varied a diet as possible.

Problems in the diet phase

When it comes to micronutrient supply, it often becomes problematic in the diet phase when you reduce your energy intake and at the same time tend to restrict your food spectrum somewhat. A lack of micronutrients such as zinc, iron and special vitamins can be particularly costly during a diet. This is because your body is already weakened and you generally don't feel particularly mentally up to scratch. You certainly don't need deficiency-related symptoms such as constant tiredness, lack of concentration, irritability and increased susceptibility to infections. In practice, this means that regardless of the fact that your energy intake is reduced, you should make sure that you always cover your micronutrient requirements. This is exactly the kind of situation in which multivitamin supplements really come into their own.

How to find the right multivitamin supplement for your needs

When you buy a multivitamin supplement, you basically have two options. Either you buy any multivitamin product and see if it works or you take a more targeted approach. You can do this, for example, by going to your doctor and having detailed blood work done to clearly identify which vitamins, minerals and trace elements you are deficient in. You can then specifically eliminate these micronutrients with the appropriate products. Before buying, however, you should always read the label and check for any substances to which you are allergic.

A lot does not necessarily help a lot

This wisdom also applies to the intake of multivitamin products, as an overdose of certain vitamins has negative effects on your body. While water-soluble vitamins are excreted via the urine and can cause problems with the kidneys in the event of an overdose, some fat-soluble vitamins such as vitamins A, K and E can damage the liver in the event of an extreme overdose. Therefore, always follow the recommended daily allowance (RDA) and do not exceed it.