Vitamin supplementation is a hot topic for populations of all ages and activity levels. This means there are many questions associated with them.
Should I take a multivitamin?
Is it beneficial?
Which one should I take?
A great first step is starting with a balanced and plentiful diet. We must always ensure that we are doing our absolute best to achieve solid nutrition through what we are eating. Multivitamins can help us fill any gaps where we may need a little extra help.
Supplementing with a multivitamin can help us achieve a well-rounded diet that contributes to our overall health and energy levels. For example, vitamins like D may be difficult to consume through the diet in ideal quantities. Minerals like Zinc and Magnesium can also be elusive for the average adult. Most adults hardly ever meet the appropriate levels that they require.
Multivitamins can be most useful when helping us where we may be lacking.
As always, a quality product should be used. Look for a multivitamin with a GMP (Good Manufacturing Practice) certification or any other third party testing has been done to guarantee an honest product. I usually take Thorne vitamins and minerals as their products are higher quality and backed by doctors and research.
Multivitamins can be rough on the stomach so I recommend taking them with food. Food consumption can help vitamin absorption. However, it is important to note that water soluble vitamins which are B Vitamins and Vitamin C can be taken without food. Fat soluble vitamins A, D, E and K are best absorbed with food (ideally with some healthy fats) as they are transported and absorbed in a similar fashion as fats. If you are only taking a specific vitamin, you can use that approach. For a multivitamin, taking it with food is your better option.
Vitamin and mineral supplementation can be an effective way to support your diet and overall health.
Don’t overthink it! Remember, healthy food first, supplements second!
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Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.