What are Multivitamins?
To put it in a simpler way, Multivitamins are basically a combination of vitamins, minerals and sometimes other ingredients. The vitamins and minerals in Multivitamins have a specific role in your body. Many multivitamins contain Vitamin C, B1, B2, B3, B5, B6, B7, B9, B12, A, E, D2, K, potassium, etc. Multivitamins are available in various combinations based on the user. For example, a multivitamin for men might include less iron whereas a multivitamin for elderly people might include extra vitamin D. These Multivitamin come in capsule form, tablets, powders, liquids and as injections. So, you might ask, Multivitamins contain Vitamins but what are Vitamins?
Vitamins are organic compounds that are needed in small quantities for your body. Most vitamins come from food. We use external supplements because our body does not produce enough of the supplements or it doesn’t produce it all. Every living thing have different vitamin requirements. Let’s say, Humans, we need to consume vitamin C but dogs don’t them. A dog’s body can produce enough Vitamin C whereas Humans can’t.
Humans also need Vitamin D, which is obtained by exposing ourselves to the sunlight because it is not entirely available in the foods we consume. Like this different Vitamins have different roles and they are all required in different amounts. There are 13 essential vitamins your body needs, they are as listed:
- Vitamin A
- Vitamins C
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin C
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
What are the health benefits of Multivitamins?
Everyone takes multivitamins for various reasons. Multivitamins contain various health benefits.
Increases nutrient intakes
Use of multivitamins increases nutrients intakes and helps us get recommended amounts of vitamins and minerals because it cannot be obtained from food alone, as said above.
Increases energy levels
When you don’t get enough vitamins, your body has to work harder to perform simpler tasks, which can tire you out easily and may cause other health issues. Taking multivitamins and maintaining a healthy lifestyle can keep you energetic and fit.
Daily multivitamin has shown to have positive effects on a person’s mood and emotions. Getting enough vitamins and minerals improves the brain functions responsible for your mood.
Reduced stress and anxiety
The vitamins and minerals you consume through your multivitamin also reduces your stress levels and anxiety. Vitamin B is used to convert food into energy, keep the nervous system functioning properly and to produce stress hormones.
Improved short-term memory
Vitamin B has also shown to have an impact in supporting your short-term memory function.
Maintained Muscle Strength
There are muscle age-related problems, taking multivitamins everyday can help in reducing that problem.
Now that we’re talking about muscle, let me tell you the Vitamins and mineral that are essential for muscle building. Hope you’re still with me!
Vitamins and Mineral essential for muscle building & Recovery
The 5 most important vitamins for Muscle building and recovery are:
- Vitamin A is used for muscle protein synthesis, a process where protein is broken down and used to repair the muscle damage. Vitamin A is required for the breaking down of protein in this process.
- Vitamin A also helps your body to produce testosterone. Testosterone is the most important hormone required by your body to build muscle and Vitamin A & Testosterone seem to be friends.
- Vitamin A plays an important role in providing more structural strength to muscle.
- Vitamin D has shown to increase explosive power in adults.
- Vitamin D also plays a key role in protein synthesis as it is also related to testosterone production.
- Vitamin D also improves bone health alongside calcium and magnesium.
- Vitamin C protects our muscle cells from getting damaged.
- Vitamin C helps in the production of Vitamin C. By strengthening collagen, joints are more capable of handling heavier weight resistance, with less chance if injury.
- The day after your workout you experience DOMS(Delayed-onset-muscle-soreness), muscle soreness, Vitamin C has also been shown to decrease muscle soreness.
- First of all, Vitamin E is used for issues relating to skin and stretch marks.
- Exercise produced free radicals in your body, these are toxic components which accumulate overtime leading to negative impact on performance, muscle growth, recovery and immunity. Vitamin E try to get rid of these free radicals and pushes them out of your body.
- Vitamin E also has positive effect on our blood pressure resulting sped up muscle recovery and muscle growth.
Vitamin Bs (B6, Folate mad B12)
- Vitamin B6 and B12 have a direct role in protein metabolism. Higher the protein consumption, the more Vitamin B6 are needed to support the metabolism of the increased protein intake.
- The same Vitamins are essential in the production of RBCs and immune system cells, both of these are really essential in muscle growth and recovery.
- Vitamin B9(Folic acid) with vitamin B6 and B12 can reduce homocysteine levels and improve nitric oxide productions and endothelial function which results in improved blood flow and nutrient delivery to the muscles.
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