Citable fact
«Multivitamins» — evidence level C. Dosage: One dose per day within the recommended intake. Doses many times above the norm give no advantages and increase risk. Source: PMID 26920240, permanent link to the source in the list below.
How it works
It fills micronutrient gaps in the diet; vitamins by themselves are not an ergogenic aid if the requirement is already met.
Dosage and intake
One dose per day within the recommended intake. Doses many times above the norm give no advantages and increase risk.
With food for better absorption of fat-soluble vitamins; the time of day does not matter.
Forms
Standard tablet complexes have been studied. Data on “sports” multivitamins with megadoses show no advantages; chewable and liquid forms are less well standardized.
What is confirmed
- Covers deficiency of specific vitamins and minerals in people with a limited diet
- Does not improve performance in athletes with an adequate diet
- May be justified with calorie deficit, elimination diets, and during travel
- In female athletes with low energy availability, it partly closes micronutrient gaps
Adverse effects and limitations
- Fat-soluble vitamins A, D, E and K accumulate and are toxic in megadoses
- High doses of zinc impair copper uptake and cause nausea
- Iron in the composition may be excessive for men without testing
- There are no data on effects on performance in well-nourished athletes
Interactions
- Warfarin: vitamin K in the composition reduces its effect
- Levothyroxine and bisphosphonates — separate by at least 4 hours
- Calcium, iron and zinc compete with each other for absorption
Who must not use it
- Under 18 years: Ordinary children's complexes by age; sports megadoses are not recommended.
- Pregnancy and lactation: Specialized prenatal complexes are used as prescribed by a doctor.
- hemochromatosis
- hypervitaminosis A or D
- liver disease
- kidney disease
Sources
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- International society of sports nutrition position stand: nutritional concerns of the female athlete · Sims ST, Kerksick CM, Smith-Ryan AE · Journal of the International Society of Sports Nutrition, 2023 · PMID 37221858
See also
Open in the app
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