Multivitamin – Vitamins Your Body Needs Daily

Without vitamins and minerals, our bodies could not survive. Multivitamins contribute to almost all bodily functions – from metabolic processes and cell growth to the formation of hormones and enzymes. Even the immune system, our hair, skin, and bones depend on a daily diet rich in vitamins. The question is: Which vitamins and minerals are most important, and to what extent can multivitamin supplements help meet our daily requirements?

Multivitamin: What ingredients should it contain?

The more, the better: Multivitamins, as a basic supplement, should offer a broad spectrum of nutrients. Anything with fewer than 20 substances in a vitamin and mineral supplement is not particularly high-quality.

Which ingredients are particularly important? First and foremost, the fat-soluble vitamins A, D, E, and K. But the water-soluble vitamins, such as vitamin C and the B vitamins, are also essential for the body. Ideally, a multivitamin should contain all B vitamins. A high-quality product will also contain important minerals and trace elements such as calcium, magnesium, iodine, copper, manganese, iron, chromium, molybdenum, selenium , and zinc.

Which ingredients should not be included in a multivitamin supplement?

sodium
chloride
fluorine
phosphorus

The minerals and trace elements mentioned are sufficiently present in food and are not necessary in a multivitamin food supplement.

Special case: Iron: Are you vegan or vegetarian? If your multivitamin contains no or too little iron, a high-dose iron supplement can help prevent iron deficiency. Consult a healthcare professional before taking it.

Multivitamins for our well-being

The body needs a daily supply of nutrients to remain efficient and viable. Both fat-soluble and water-soluble vitamins, as well as minerals, play important roles in this process. Some of them are not fully functional without others. Some even form powerful synergistic effects together. We'll briefly explain how multivitamins can influence your overall well-being.

Fat-soluble vitamins in the multivitamin preparation

Starting with the fat-soluble vitamins A, D, E, and K: As their name suggests, they only function properly in the body when they come into contact with fat. This means that a dietary supplement must either already contain some kind of fat or be taken directly after a meal. The meal itself should, of course, be sufficiently rich in fat – a teaspoon of oil is enough.

Fat-soluble vitamins have vital functions – a small selection (1):

Vitamin A contributes, among other things, to the maintenance of normal vision, normal mucous membranes, normal skin and to the normal function of the immune system.
Under certain conditions, the body can only produce vitamin D itself during the summer – in winter, the body's own stores are barely sufficient for many of us. We need this "sunshine vitamin" for the normal absorption and utilization of calcium and phosphorus. It contributes to the maintenance of normal bones and normal muscle function.
Vitamin E is an important free radical scavenger and helps protect cells from oxidative stress. It also has immunomodulatory properties – hello, immune system!
Vitamin K2 literally performs a vital role in the body's bones. It contributes to the maintenance of normal bones. Together with vitamin D, it creates a strong synergy for bone metabolism.

Water-soluble vitamins in multivitamin supplements

The body is unable to store water-soluble vitamins – with the exception of vitamin B12. The best-known water-soluble vitamin is vitamin C. It is a true all-rounder and contributes to the normal function of the immune and nervous systems. Another "magic power" of vitamin C: It contributes to the normal formation of collagen , which in turn contributes to the normal function of skin, hair, and nails.

The B vitamins are a group of eight different vitamins that perform numerous unique functions in the body. The best-known B vitamins are folic acid, biotin, vitamin B6, and B12. Among other things, they help us stay energized throughout the day* and contribute to reducing tiredness and fatigue. Some B vitamins also contribute to the maintenance of normal hair and skin, or to the normal function of the immune system.

Minerals in multivitamin combination preparations

Nerves, bones, and muscles also rely on minerals. Without magnesium, for example, we wouldn't be able to contract and relax our muscles. It also keeps all the other electrolytes in the body in balance. Calcium and phosphorus are particularly beneficial for bones. Zinc is the absolute big player: this trace element is responsible for numerous processes – our hair, cognitive abilities, and immune system especially benefit from this mineral. Selenium is essential for the immune system and the thyroid gland – without this micronutrient, our body would be completely dysfunctional.

Multivitamins during sports

Those who train a lot often have higher nutrient and energy requirements. Those who also sweat a lot lose some important electrolytes. However, this increased nutrient requirement can often be met through a balanced, varied diet. Nevertheless, a regular professional check-up of the micronutrients zinc, magnesium, and iron, as well as vitamins A and D and the B-complex vitamins , is recommended if, for example, you exercise for two hours three times a week.

What dosage is recommended for multivitamins?

The dosage of the ingredients in a multivitamin supplement is determined by the tolerable upper intake levels established by the European Food Safety Authority (EFSA). (2, 3) It is important to understand that these upper intake levels describe the maximum total intake of a nutrient from food, including the intake of supplements. They therefore do not refer to a supplement alone.

An example of an overdose:

You stumble across the reference intake for vitamin B12. It's over 800 percent, and you think that must be an overdose. It actually isn't. Unfortunately, our bodies only absorb a fraction of the vitamin B12 we consume. This is due to the transport protein "intrinsic factor." It can only absorb 1.5 to 2 micrograms of vitamin B12 per dose or meal. Anything beyond that is only minimally absorbed passively by the intestinal lining. (1, 4) Therefore, the maximum daily intake of 800 percent is optimal. An overdose would occur if the value were suddenly at 20,000 percent.

Duration of taking multivitamins

A balanced and varied diet should be a top priority. Dietary supplements of any kind are not a substitute for a healthy diet; they can only support it. Multivitamins, for example, could be helpful if there is an acute nutrient deficiency. It is recommended to take a multivitamin supplement only until the deficiency has been corrected.

Since multivitamins can also interact with medications, you should discuss your planned intake with a professional beforehand.