The Best Multivitamin for Athletes? Here's How to Choose

As an athlete, you want to get the most out of your training and perform at your best, right? We all know how important good nutrition is for that. But even with a good diet, it can be challenging to get all the essential vitamins and minerals, especially if you train intensively. A multivitamin specifically for athletes can be a valuable addition to your daily diet. But how do you choose the right one? And how does it differ from a regular multivitamin? Let's dive in! 

What is a Multivitamin for Athletes? 

A multivitamin for athletes is a specially developed supplement that caters to the needs of active individuals. Athletes may have an increased need for certain vitamins and minerals (micronutrients).^1,2 Unlike regular multivitamins, these supplements often contain higher doses of certain vitamins and minerals that athletes can greatly benefit from. Consider vitamins B1, B2, B3, B5, and B6, which help release energy from food and activate natural energy in your body. And what about minerals for electrolyte balance and extra antioxidants? Good to know is that a sports multivitamin does not compensate for a poor diet.³ A multivitamin is always a supplement to your diet, not a replacement.

Why Choose a Specific Multivitamin for Athletes? 

You might wonder why a regular multivitamin isn't enough. The answer lies in the increased need for specific nutrients during exercise. When you find it difficult to consume enough of these, a multivitamin can be a good addition to your daily diet.

As an active athlete, you have: 

1. Higher Energy Expenditure: If you train intensively, you burn a lot of energy. This may mean you need more B vitamins to support your energy levels and contribute to your energy metabolism.
2. Extra Sweat Loss: During training, you quickly notice it. Beads of sweat run down your forehead and back. You lose not only fluids this way but also important minerals like magnesium, sodium, and potassium. It's important to replenish these.
3. Higher Oxidative Stress: During intensive training, your body uses more oxygen than usual.⁴ This increased oxygen consumption leads to the production of more 'free radicals'. These are reactive molecules that arise as a by-product of your energy production. These free radicals can cause cell damage. Therefore, your body needs extra antioxidants, such as vitamins C, E, and selenium. Vitamins C, E, and selenium are antioxidants that protect your cells against free radicals.
4. Intensively Used Muscles: During training, your muscles can take a beating. To keep training well, it's important to take good care of your muscles. For example, magnesium is good for your muscles. But also think of calcium and vitamin D^10,11, which are important for normal muscle function and play a role in maintaining strong muscles.

Sport-Specific Nutrients 

For athletes, whether in endurance sports like running and cycling or in strength training and bodybuilding, certain nutrients play a significant role.  

Electrolytes help maintain fluid balance during intensive and prolonged exertion, which is especially important in endurance sports.⁵ Iron is also beneficial for normal oxygen transport in the body and supports the reduction of fatigue and tiredness.⁶  

Additionally, B vitamins are important for energy metabolism.⁷ They help release energy from fats, carbohydrates, and proteins, which is valuable for both endurance athletes and strength trainers. Zinc also plays a role by contributing to normal hormone regulation and helps maintain normal testosterone levels.⁸ 

Finally, magnesium is an indispensable mineral for all athletes.^9,10,12 It is good for the muscles, helps with protein synthesis, promotes energy metabolism, and helps reduce fatigue, which is beneficial for both strength and endurance efforts.

4 Key Differences Between General Multivitamins and Athlete Variants 

1.  Adjusted Dosages
   A sports multi often contains higher doses of certain vitamins and minerals. For example, various B vitamins such as B1, B2, B5, B8, and B12, and vitamin C. But also different minerals that are important for athletes, such as calcium, magnesium, and iron.  

2.  Extra Minerals
   As an active athlete, you lose a lot of fluids through sweating. With sweat, various minerals also leave your body. Therefore, these supplements often also contain extra magnesium, zinc, and other electrolytes. Additionally, these multis are sometimes supplemented with extra antioxidants. 

3. Specific Antioxidants
   Many sports multivitamins contain a special blend with, for example, extra additions of choline, inositol, quercetin, and rutin or adaptogenic herbs. These have, depending on the blend, a specific effect on the body. Be cautious with herbs when taking medication due to potential interactions.

4. NZVT Mark
   Sports multivitamins often have an NZVT mark (Netherlands Security System for Nutritional Supplements in Top Sport). This mark guarantees that supplements are 100% doping-free and meet strict quality standards. For top athletes, the mark is very important.

Tips for Use 

Timing of Intake 

The timing of your supplements can make a difference in how well they work. Water-soluble vitamins are best taken spread throughout the day, while fat-soluble vitamins (A, D, E, K) are better absorbed with a fat-rich meal. Therefore, always take your multi, which contains both vitamins and minerals, with food. 

When you go to exercise, you can take extra electrolytes around your workout to maintain your fluid balance. Electrolytes can help with your fluid balance during exercise if you train intensively or sweat a lot. Taking a high dose just before your workout can sometimes cause stomach issues as they can irritate your stomach in a short time. This, of course, depends on the amount and your own sensitivity. Our tip: keep at least 30-60 minutes between intake and training. 

For the best absorption, you can choose to spread it over the day. By spreading your supplements throughout the day, you avoid them interfering with each other's absorption (such as iron and calcium) and ensure a more consistent availability of nutrients. This way, you give your body the chance to fully utilise all the nutrients. 

Nutrition as a Foundation 

While supplements can help support your nutritional intake, a varied and balanced diet remains the foundation. Eat enough vegetables, fruits, whole grains, proteins, and healthy fats every day. These nutrients are the natural source of vitamins and minerals and are well recognised and absorbed by the body. Supplements are meant as an addition and not as a replacement for a healthy diet. 

Good to Know 

What is the best multivitamin for athletes? That depends on your personal situation and training goals. Consider the type of sport you do, how intense and how often you train. Additionally, it's always good to look at your situation with a professional to make the best choice together. Our health coaches can help you make the right choice. Visit the store for personal advice. Start today with the best supplements for your sports goals! 

Sources 

1. Beck, K. L., von Hurst, P. R., O'Brien, W. J., & Badenhorst, C. E. (2021). Micronutrients and athletic performance: A review. Food and Chemical Toxicology, 158, 112618.
2. Peeling, P., Sim, M., & McKay, A. K. (2023). Considerations for the consumption of vitamin and mineral supplements in athlete populations. Sports Medicine, 53(Suppl 1), 15-24.
3. Larson-Meyer, D. E., Woolf, K., & Burke, L. (2018). Assessment of nutrient status in athletes and the need for supplementation. International journal of sport nutrition and exercise metabolism, 28(2), 139-158.
4. Park, S. Y., & Kwak, Y. S. (2016). Impact of aerobic and anaerobic exercise training on oxidative stress and antioxidant defense in athletes. Journal of exercise rehabilitation, 12(2), 113.
5. Tambalis, K. D. (2022). The effect of electrolytes and energy drinks consumption on athletic performance–a narrative review. European Journal of Fitness, Nutrition and Sport Medicine Studies, 3(1).
6. Burden, R. J., Morton, K., Richards, T., Whyte, G. P., & Pedlar, C. R. (2015). Is iron treatment beneficial in, iron-deficient but non-anaemic (IDNA) endurance athletes? A systematic review and meta-analysis. British journal of sports medicine, 49(21), 1389-1397.
7. Erpenbach, K., Erpenbach, M. C., Mayer, W., Hoffmann, U., & Mücke, S. (2021). Is the recent sports nutrition sufficient to maintain optimal micronutrient levels. Glo J Ortho Re Spo Med: GJORSM, 102.
8. Chu, A., Holdaway, C., Varma, T., Petocz, P., & Samman, S. (2018). Lower serum zinc concentration despite higher dietary zinc intake in athletes: a systematic review and meta-analysis. Sports Medicine, 48, 327-336.
9. Volpe, S. L. (2015). Magnesium and the Athlete. Current sports medicine reports, 14(4), 279-283.
10. Hunt, G., Sukumar, D., & Volpe, S. L. (2021). Magnesium and vitamin D supplementation on exercise performance. Translational Journal of the American College of Sports Medicine, 6(4), e000179.
11. Miraj, S. S., Thunga, G., Kunhikatta, V., Rao, M., & Nair, S. (2019). Benefits of vitamin D in sport nutrition. In Nutrition and Enhanced Sports Performance (pp. 497-508). Academic Press.
12. Tarsitano, M. G., Quinzi, F., Folino, K., Greco, F., Oranges, F. P., Cerulli, C., & Emerenziani, G. P. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine, 22(1), 629.