Do you think that your daily diet is not enough to meet your vitamin needs? Make up for this deficiency with a multivitamin supplement. These supplements are plentiful on our shelves, but it’s not always easy to know what we’re buying! What is a well-dosed multivitamin food supplement ? How much consume? Here are some tips to guide you and move on to the supplements section!
The quesaco of multivitamins
Vitamins are essential components for good muscle development. As an athlete who engages in intense physical activity, you may be deficient in essential vitamins and minerals. Most often we talk about a lack of vitamin D, zinc, magnesium, vitamin C and B vitamins.
The characters ? General exhaustion, low morale, illnesses, poor recovery, etc. These deficiencies can negatively affect your performance during your bodybuilding program, but also your health. Multivitamin supplements allow you to make up for the deficiencies in the diet and maintain or improve your health. It is therefore a healthy and important supplement if we pay attention to the composition and quality of the products.
What dosage, Doctor Muscu?
Incorrect dosing of multivitamin supplements can be useless at best, dangerous to your health at worst. Remember that when a dietary supplement is sold in pharmacies without a prescription (or any other point of sale), the product is not required to undergo clinical trials before it is placed on the market (unless it is a non-approved ingredient present). So, as with any food, learn to read the labels! Here is the nutritional information for verification:
|VITAMINS AND MINERAL SALTS||DAILY INGESTION
|Vitamin A (µg)||800|
|Vitamin D (µg)||5|
|Vitamin E (mg)||12|
|Vitamin K (µg)||75|
|Vitamin C (mg)||80|
|Vitamin B6 (mg)||1.4|
|Vitamin B9 (folic acid) (µg)||200|
|Vitamin B12 (µg)||2.5|
Naturally, vitamin requirements vary greatly from person to person. These needs depend on your morphology, age, gender and physical activity. An athlete, for example, must pay particular attention to his vitamin intake.
To be effective, vitamins must be consumed in the correct dose to cover the recommended daily allowance above. While some overdoses are harmless, others can be hazardous to your health. Pay attention to the following vitamins and minerals:
- The oxidizing agents: Multivitamins should not contain iron, copper, or manganese. Iron is necessary, but only in small amounts. Iron deficiency should be treated with a dietary supplement prescribed by a doctor and only for a short time.
- Zinc: Your zinc intake should not exceed more than 15 to 20 mg per day.
- Calcium: Diet covers a large part of the need. It is (very) rarely necessary to need supplements.
- B vitamins: Multivitamin supplements sometimes include B vitamins, which, while essential, should not exceed the recommended daily allowance.
- Read the labels! Respect the nutritional values to be respected and control the dosages so as not to put yourself at risk or avoid underdosing products.
- Also, be aware of the sources of important vitamins and minerals. Choose natural sources that are well absorbed by the body.
- A multivitamin supplement shouldn’t contain an endless list of ingredients, half of which are unknown to you. Sometimes you can find everything and everyone there. Give your body what it needs, no more and no less!
- Overdose = waste of time + waste of money x risk taking.
- When used correctly, vitamins and minerals have no side effects. In fact, it’s about giving your body what it needs.
- Eat (always) a rich, varied and balanced diet.
- Keep smiling and open your eyes! There are many quality multivitamins out there that will do you just fine.
Consult our selection of multivitamins for bodybuilding here