multivitamins

Multivitamin for Bodybuilding: What You Need to Know

Those who wish to increase their weight may be struggling to actually gain weight no matter how much they exercise. While a diet rich in protein is the way to go, many people are turning to bodybuilding vitamins to help the process along. Let’s see what’s considered the best multivitamin for bodybuilding and whether this strategy is effective:

Importance of Multivitamins for Bodybuilding

Whether you’re trying to lose fat, increase muscle mass or do both simultaneously, you need to understand the importance of nutrition to achieve your goal. A nutritious, balanced diet (along with supplements when required) is equally important as having a good workout routine. Even the best workout plan will not be enough to fix the damage that poor eating habits cause your body. You need both, a healthy and safe exercise plan and strong support from a complete diet. But just eating healthy food is typically just enough to maintain your current weight. If you want to increase it rapidly, you’ll often need to supplement your diet. 

Like a healthy diet, taking a multivitamin for bodybuilding is also an essential part of the recovery phase. When you workout, you’re literally causing micro-damage to your muscle fibres. This leads to the muscles healing themselves, which in turn is how you get more muscle mass. Without access to sufficient amounts of the basic vitamins, minerals and proteins, the body will not heal properly. 

That’s right, you don’t just need loads of protein for bodybuilding, you need all the usual vitamins too. The best multivitamin for bodybuilding will contain ample amounts of a range of vitamins. Let’s look at the most important vitamins you’ll need to ensure healthy muscle recovery.

4 Best Vitamins for Bodybuilding

Listed below are some of the best vitamins that are ideal for bodybuilding:

1. Vitamin D 

Vitamin D is usually created in the body naturally when the skin is exposed to sunlight. Vitamin D is extremely important for bodybuilding and overall fitness because it is vital for both healthy bones and protein production. Be sure to pair vitamin D intake with vitamin K, since it helps convert the calcium you absorb into bone. Vitamin D is hard to get from purely dietary sources, so we suggest taking a multivitamin for bodybuilding that includes both vitamins D and K. 

2. Vitamin B12 

This important vitamin is required for the production of red blood cells, which is a core factor in developing stronger muscles. Red blood cells transport and deliver oxygen throughout the body, without good blood circulation your cells (including the muscular cells) will not function properly.

3. Vitamin B3 (Niacin)  

This vitamin is useful for overall health, it can help stimulate the production of good cholesterol and decrease bad cholesterol synthesis. Additionally, it is famous among the fitness and bodybuilding crowd since it helps with muscle growth and repair, increased testosterone production and better metabolism

4. Vitamin B6  

Vitamin B6 is essential for athletes since it helps with amino acid metabolism, this is vital to boost your energy levels. Common sources of B6 are fatty fish, bananas and chickpea, but if you are vegetarian, you may not be able to meet your daily required intake. Taking multivitamin tablets for bodybuilding that contain vitamin B6 along with other vitamins can help you keep at your workout for longer.

Vitamin D, B6 and B12 are some of the most common deficiencies, it is important to ensure you have a balanced diet that covers these important nutrients. Apart from these, vitamins E, A, and C as well as folate and omega-3 fatty acids are important for people trying to increase their muscle mass. While food should always be the primary source for your nutrition, using supplements and multivitamins can help you meet the added nutritional demands of bodybuilding. 

Conclusion

Your body needs a range of nutrients and you may already be deficient in some of the above vitamins. Consider this a helpful nudge towards better health and bigger muscles and find yourself a multivitamin for bodybuilding that contains most of the essential vitamins. Your muscles will thank you and you’ll see better (and longer-lasting) results.

Multivitamin Side Effects You Should be Mindful of

Multivitamins are widely used by people from all over the world. They are usually consumed to improve or maintain good health, they also make up for the nutrient deficiencies in your daily diet. You can buy multivitamins from medical stores without a prescription. Even though they are mostly safe for consumption, there are a few multivitamin side effects you should not ignore. 

Possible Side Effects of Multivitamins

Your body needs vitamins and minerals regularly to function properly. A well-balanced diet is necessary and in case you are unable to absorb adequate nutrients or suffer from any health issue, you may take multivitamins to meet the nutrient requirements.

Some people may experience a few multivitamin tablet side effects even though multivitamins are mostly considered safe for consumption. These are:

  1. Constipation
  2. Diarrhea
  3. Upset stomach
  4. Nausea

These are some minor concerns related to the gut and they usually go away as your body adjusts to the multivitamins. However, if any of these symptoms occur and don’t get better with time, you must contact the doctor for further assistance.

Some rare multivitamin side effects are:

  1. Headaches
  2. Nosebleeds
  3. Insomnia
  4. Gout

These symptoms occur less frequently. In case you have an overdose of nutrients, you may experience these symptoms. It is also advised not to combine multivitamins with other supplements and you must watch your diet to eliminate chances of noticing these side effects. It is important to have multivitamins in moderation.

The rarest side effects of multivitamins is severe allergy. Some people may experience difficulty in breathing and swelling of the face, tongue, or throat after taking a multivitamin. This is when you must seek emergency medical help.

Side Effects of Multivitamin in Infants and Children

Side effects of multivitamin in children are similar to those that adults may experience. Children have a higher risk of nutrient overdoses – this can even lead to death in severe cases. They must be given multivitamins with caution and their diet must be set accordingly.

There are multivitamins made specifically for infants and children. You must also be careful about the type of multivitamin you give to a child. If you are giving your child an iron-rich multivitamin, then make sure they don’t eat foods with high iron content. This results in toxic overdoses, which is why consulting your healthcare provider before giving your child a multivitamin is crucial.

3 Categories of Nutrients in Multivitamins

  1. Water-soluble vitamins like Vitamin B and C are the ones that can dissolve in water and do not accumulate in your body. They cause no severe side effects and your body tends to flush out excess of these vitamins through your urine. You must, however, take these vitamins in the right amount. Too much of vitamin C may cause cramps, diarrhea, nausea, vomiting, or migraines. Similarly, excess vitamin B3 may lead to high blood pressure, vision problems, and liver damage.
  2. Fat-soluble vitamins dissolve in fat and accumulate in the body. These can potentially cause havoc if taken in excess. For instance, vitamin A tablet side effects include headaches, liver damage, and weaker bones. Taking too much vitamin D may result in nausea, vomiting, muscle weakness, cognitive problems, heart problems, kidney failure, and even death in severe cases.
  3. Minerals are inorganic elements that get stored in the body. They prove to  be extremely harmful when taken in excess. If you consume high levels of iron, copper, magnesium, and zinc, you might experience an upset stomach, kidney stones, constipation, diarrhea, nausea, vomiting, stomach pain, and more. Multivitamins that have excess iodine trigger thyroid problems. 

Conclusion

Always talk to your doctor before you start taking any vitamin and discuss your health condition and maintain the right dosage. Overdoses of vitamins can be dangerous and you must always have good quality multivitamins. Multivitamins are easy to consume and have a positive effect on the body. However, you should be watchful of the possible multivitamin side effects and check if these supplements are good for your health conditions.

Multivitamin Gummies: All You Need to Know

Multivitamin gummies seem to be the latest trend. But are they really helpful? These are made with extracts of essential vitamins, minerals, and antioxidants. It is claimed that they help you maintain good health and provide you with the nutrients you may lack in your regular diet. However, you must weigh the pros and cons of these gummy vitamins before relying on them. 

Multivitamin gummies are chewable and available in many shapes, flavors, and sizes. You can find women’s multivitamin gummies which offer health benefits like better bone health, good skin and hair, etc. Adult multivitamin gummies are meant for those with an active lifestyle – they help boost your energy, immunity, and strength. There are multivitamin gummies for children as well. These are great for fussy eaters, as they may often fall short of nutrition from food. Gummy vitamins are made to fit every nutritional need.

Gummy Vitamins: Points to Remember

Research says that there is nothing better than having a healthy and balanced diet. But in case you are unable to eat a variety of foods, have dietary restrictions, or have trouble absorbing some nutrients, taking multivitamin gummies regularly might be a good idea. 

  1. They are easy to consume on-the-go and especially helpful for older adults. There are vegan gummies available and people who are strictly vegetarians can try these too. Individuals who are alcohol-dependent or suffer from prolonged health conditions can have gummies with vitamin content. 
  2. Gummy vitamins are good alternatives for pills. They are flavourful and taste like candy. This is a reason why they appeal to children. They are ideal for the people who find it difficult to swallow pills. I
  3. Full of goodness, these multivitamins are a unique blend of vitamins A, C, and D. They promote healthy skin, hair, nails and also ensure that you have strong bones and teeth. The iodine present in these helps maintain cognitive function. Some of these gummies are also formulated with Biotin, which focuses on managing the body’s major systems. 
  4. Owing to the latest trend, different companies are coming up with different types of gummies. You must note that all gummy vitamins are not safe and effective. Some may do more harm to you than good. It is also important to know that while buying gummies, you have to pay attention to its quality and prefer the ones made with natural colors and flavors.
  5. You must choose the multivitamin supplements wisely. With several options available in the market, it is possible to get misled. You must  always check the ingredients of these gummies. For example, Vitamin B12 takes care of your nerves and blood cells, Vitamin D strengthens bones, etc. Make sure that you’re not overconsuming them as excess of some vitamins can cause toxicity especially fat soluble vitamins[A, D, E,K]
  6. If you suffer from any health issue, it is advised that you must consult a doctor before you start consuming multivitamin gummies. While they do not cause any major health risks, you must be cautious. If you suffer from liver disease, heart disease, diabetes, if you are pregnant and you are already under medication, you must speak to the doctor. 
  7. Multivitamin gummies alone cannot boost your health and metabolism. You must continue to eat right along with taking multivitamins to see positive results. 
  8. Gummies can also relieve anxiety and stress. They help you get better sleep.
  9. They also reduce chronic pain and aches and have healthy inflammatory responses.

Conclusion

Taking multivitamin gummies regularly will lead to mental alertness, protection against illness, etc. Before considering taking multivitamin gummies, you must understand your body’s requirements. Along with proper diet and physical activity, you can easily incorporate them into your daily routine. Our busy lifestyle may make it difficult to eat a healthy, balanced meal and that is when these gummy vitamins come in handy.

Choosing the Best Multivitamin for PCOS

Did you know that vitamins play a vital role in helping women with PCOS? In fact, Vitamin D has a significant role to play in PCOS management and its deficiency can make the condition worse. It is important to find the best multivitamin for PCOS that could help manage the condition and diminish the symptoms significantly. 

However, before we proceed to talk about the vitamins and multivitamins for women with PCOS, we need to know what it is.

Understanding PCOS

PCOS or Polycystic Ovary Syndrome is a hormonal disorder commonly found among women of reproductive age. Women with PCOS will have prolonged or infrequent menstrual periods. They may also have excessive male hormone levels. Ovaries of women with PCOS may develop plenty of small collections of fluids (known as follicles) and fail to release eggs regularly.

Very importantly, PCOS can not be cured but the symptoms can certainly be managed.

Doctors, therefore, suggest the intake of multivitamins, especially Vitamin D and B12 to ensure the best management of the symptoms. Such PCOS multivitamins can be taken through relevant food items and or suitable supplements. 

Best PCOS Multivitamin

Generally, the ideal multivitamin combo for women with PCOS would contain Vitamin D and Vitamin B12. Other nutrients like Omega 3, Folic acid, magnesium, zinc, and melatonin are also pivotal.

If we focus only on dietary intake, you can obtain these PCOS multivitamins through the following foods:

  1. Coldwater fish — salmon, tuna, etc.
  2. Walnuts and almonds
  3. Avocados
  4. Chia and hemp seeds
  5. Broccoli and brussels sprouts 
  6. Cauliflower
  7. Leafy greens like cabbage, romaine, spinach, and kale
  8. Carrots, sweet potatoes, pumpkin, & turnips
  9. Green beans, peas, bell peppers, capsicum, and asparagus
  10. Citrus fruits like orange & grapefruits
  11. Strawberries, blueberries, and blackberries

However, it is not possible to meet all your nutritional needs through food alone. Therefore, you may need some multivitamin supplements as well. However, if you want the best multivitamin for PCOS, make sure that you pick your supplement from a reliable brand with high-quality ingredients that have no additives. 

Vitamin D and PCOS

PCOS is the most common ovarian disorder. It is associated with disturbances of reproductive-system, hyperinsulinemia, and androgen excesses in women. PCOS and insulin resistance usually affects women of reproductive age.

There is a close relation between vitamin D and PCOS. Vitamin D has shown significant effectiveness in the management of the symptoms of this disorder such as infertility, weight gain, and anxiety. Women with PCOS between the age group of 19 to 50 are advised a dose of 600 IU per day. Though this varies from case to case. 

One of the best sources of vitamin D is the sun. It provides almost 90% of the body’s need for vitamin D. Half an hour in sunlight daily is sufficient to give you adequate Vitamin D. In addition, one can take the following foods to gain a good amount of vitamin D:

  • Pasteurised Milk 
  • Eggs 
  • Fish like salmon, herring, sardines 

Benefits of Vitamin D for PCOS 

Some of the benefits of vitamin D intake can be listed as follows:

  1. Vitamin D and Calcium supplements reduce blood pressure significantly in women with PCOS.
  2. Regular intake of Vitamin D may improve the hormonal profile in women. 
  3. It helps regulate the menstrual cycle, aids eggs to mature completely, and helps the uterus to become strong enough to support the baby inside. 
  4. It also helps mature the follicle cells and is especially beneficial for those who are planning for IVF.  
  5. Vitamin D helps prevent insulin resistance so that the body can regulate blood sugar.
  6. Increased vitamin D intake helps avoid illnesses associated with this metabolic syndrome and other disorders related to it. These conditions are riskier in women with PCOS.
  7. Most women with PCOS suffer from anxiety & feel depressed. This can be because of various factors related to PCOS symptoms like: facial hair growth, unwanted body changes, hormonal imbalances, and infertility. An increase in Vitamin D intake regulates the mood and breaks the cycle of health problems. It also has antioxidant and anti-inflammatory effects. 

Other Nutrients for PCOS Management

Here are some other nutrients which play a vital role in PCOS management:

1. Vitamin B12

Vitamin B12 helps keep the body’s blood and nerve cells healthy. It helps make DNA in all of our cells. It also plays a significant role by helping prevent megaloblastic anaemia, a blood condition that makes people weak and tired. Women with PCOS tend to take higher amounts of metformin to manage insulin resistance. Both the long-term and high dose intake of metformin are the risk factors for B12 deficiency. 

2. Magnesium

Magnesium is the fourth most abundant mineral in the body. Magnesium has been recognised to reduce pain and inflammation, promote better sleep, and relieve PMS symptoms. Its biggest benefit for women with PCOS is its ability to alleviate anxiety and reduce blood pressure and help regulate blood sugar levels.

3. Zinc

Studies have shown that zinc with magnesium, calcium, and vitamin D co-supplementation for twelve weeks had beneficial effects on insulin metabolism of women with PCOS.

4. Melatonin

The administration of melatonin to women with PCOS has been found to improve the oocyte and embryo quality. It may also be beneficial in correcting the hormonal alterations in PCOS patients.

5. Omega 3

The effect of omega 3 on women with PCOS is a decrease in lipid profile, waist circumference, and the interval between periods. While other parameters like body weight, hip circumference, blood sugar, ovary size, menstrual bleeding, etc. do not change.

6. Folic Acid

Folic acid for PCOS offers several benefits to women suffering from this disorder. It prevents anaemia if someone has excessive menstrual bleeding. It also increases fertility by aiding ovulation and improving egg quality.

Conclusion 

PCOS can be managed with the intake of multivitamins, especially those that contain vitamin D. You must therefore focus on a good dietary intake, spend some time in the sun, and make multivitamins for PCOS a part of your lifestyle

Vitamin D for PCOS helps in increasing fertility, controlling diabetes and high blood pressures, overcoming anxiety and depression, preventing facial hair growth, and controlling hormonal imbalances.

Multivitamin

6 Best Multivitamins for Men in Their 20s

Considered quite an active phase in most people’s lives, 20s can prove to be successful in all walks of life when we add the right dose of micronutrients. Vitamins and minerals are essential for both men and women in their 20s. The best multivitamins for men in their 20s are usually made of two or more of the essential vitamins required during this age.

Here are 6 of the most important vitamins that men in their 20s need to ensure a healthy lifestyle:

1. Vitamin A

This is one of the most essential vitamins for men in their 20s. It is a fat-soluble vitamin that is found in several common food sources like eggs, whole milk, colorful fruits and vegetables (carrots, mangoes, spinach, red peppers, papaya, apricots, etc.). Vitamin A or Retinol has the potential to boost bone growth, becoming especially useful for men who want to have tough and strong bones. Moreover, Vitamin A enhances immunity and is also beneficial for the eyes and its deficiency may cause ailments like night blindness in men.

2. Vitamin B9

Vitamin B9, popularly known as Folate, is an important multivitamin for men because it promotes sperm health and can help to curb unwanted changes in sperm constitution. Such changes in sperm constitution could lead to developmental abnormalities in the next generation. 

Vitamin B9 also promotes the production of red blood cells which are essential for increasing oxygenation in the body. Therefore, men who exercise regularly need to consume a healthy amount of folate from sources like beans, nuts, chicken liver, asparagus, and Brussels sprouts. 

3. Vitamin C

Vitamin C is a potent antioxidant that enhances immunity and promotes healthy bones. Benign Prostatic Hyperplasia or BPH is a condition of the prostate gland that is commonly found in older men but can happen to men in their 20s as well. Vitamin C is considered a good multivitamin for men because it has proven effects in reducing the risk of BPH later in life. 

You can obtain Vitamin C or Ascorbic acid from sources like oranges, grapefruit, strawberries, tomatoes, broccoli, and several other fruits and vegetables. 

4. Vitamin D

Since Vitamin D (Cholecalciferol) is known to boost the absorption of calcium in the body, it is an essential micronutrient for men in their 20s who want strong bones and teeth. 

Moreover, Cholecalciferol has been associated with enhanced muscle function and for men who like to stay fit and active, this is an indispensable part of their daily diet. This is one of the reasons Vitamin D is often considered one of the best vitamins for men.

5. Vitamin E

Vitamin E (Tocopherol) is an important antioxidant just like Vitamin C but has the additional property of boosting muscle recovery. Therefore, Tocopherol is one of the many vitamin supplements for men that you can take if you engage in regular weightlifting workouts. 

However, if you are not too keen on consuming multivitamin supplements, then you can also obtain Vitamin E from natural sources like sunflower seeds, almonds, olives, spinach, papaya, and turnip leaves.

6. Vitamin K

This important vitamin is also known as Phytonadione and is extremely important for ensuring your blood clots normally. If you are into adventure sports or other high-octane sports where the propensity of getting injured is high, then Vitamin K should definitely be a part of your regular diet. K Vitamin supplements for men can also be a great idea if you think that your regular diet does not have an adequate amount of Phytonadione. 

The Bottom Line

Even though the best multivitamins for men may be readily available to you, it is always advisable to consult either a dietician or physician before beginning the course. This is because vitamin supplements for men in their 20s, when consumed above the recommended dosage, can have side effects as well.

Multivitamin

Should You Take Multivitamin On Empty Stomach?

Multivitamins are often recommended to be taken with a meal. Others suggest taking your multivitamins on empty stomach. Since this is a debatable topic, it is important to have a deeper understanding regarding the same. We have prepared a basic guide for you to understand the whys and whens of vitamins. 

The Need for Vitamins and Multivitamins

Before wondering whether you need that capsule of vitamin C on empty stomach, you need to ask whether you need vitamins at all? For those who take a balanced and nutritious diet, the answer is probably no. But if you take  poor nutrition, have dietary restrictions, or are dealing with medical conditions, then chances are high that you need some kind of multivitamins.

Also, women who are trying to get pregnant may benefit from prenatal vitamins, both to aid in conception and to ensure proper nutrition of the baby. Note that if your doctor prescribes vitamins, you will see results only if you stick to the recommended dosage daily.

Does Timing Matter?

Generally, the timing does not matter when it is about whether to take multivitamin on empty stomach or not. But multivitamin timing does matter for other reasons. 

For example, magnesium is essential for feeling relaxed and sleepy. With regular magnesium supplements, you may experience sleepiness, So, taking multivitamins with magnesium at night may be sensible. Melatonin is also heavily involved with sleepiness and so it is another supplement best taken during the time when you’re planning to sleep.

Similarly, taking vitamin C on empty stomach may cause digestive issues in some people. Taking it before eating is best if you’re looking to have optimum absorption. But consuming it with food may result in fewer digestive issues.

Multivitamins on Empty Stomach Vs After a Meal

Now, to answer the main question, can I take multivitamins on empty stomach? The answer is yes but only some types of multivitamins. In general, it boils down to whether the vitamin is water-soluble or fat-soluble.

Vitamins that are water-soluble are absorbed better on an empty stomach with water. Food and other beverages may reduce the smooth absorption of these micronutrients, making it harder for your body to make use of them. 

1. Water-Soluble Vitamins   

B vitamins and Vitamin C are soluble in water, so they will have maximum absorption when taken before a meal. Ensure that you take these with ample amounts of water. Additionally, most minerals are also soluble in water. 

Vitamin C is required to properly absorb iron. Multivitamins typically include this combo of nutrients to make it most effective. When taken with food or milk, the effectiveness may be limited. Note that other probiotic nutrients (such as lactobacillus) are also best taken some time before eating.

2. Fat-Soluble Vitamins

Fat-soluble vitamins can be absorbed better if they are consumed with fat-containing foods. The body produces the right enzymes when these types of vitamins are taken with food, allowing for proper absorption. 

Fat-soluble vitamins include A, D, E and K. The body absorbs them better when you consume them with a meal or snack. They can be consumed with a meal (lunch or dinner) or even just a small, healthy snack containing fats. 

Multivitamins usually contain a mix of both fat and water-soluble vitamins. In this case, it is best not to take multivitamins on empty stomach. Most nutritionists and doctors (as well as the manufacturers themselves) will recommend you to take multivitamins with food. It may slightly reduce the effectiveness of the water-soluble vitamins but ensures an optimum balance between water and fat-soluble vitamin absorption. 

Conclusion

You may possibly need to alter your intake of multivitamins depending on your situation. For example, although it is best to take vitamin C on empty stomach, it may cause nausea. Additionally, women taking prenatal supplements may benefit from taking their multivitamins with food since stomach and nausea issues are common during pregnancy. 

In the end, it depends mostly on what your doctor suggests and what format works best for you.

Multivitamin