Should I Take a Multivitamin?
The short answer? No.
You’re better off eating a variety of different foods daily. I only take a vitamin or mineral that I am deficient in or something that I lack as a general population might. If you are a man, you'll most like be deficient in vitamin D and magnesium. If you're a woman, you can be deficient in iron.
Vitamin D3
A vitamin D deficiency is linked to infants with high blood pressure, and osteoporosis. A deficiency has an influence the production of cancer cells. The RDA says 400–800 IU/day, or 10–20 micrograms. Studies suggest that a higher daily intake of 1000–4000 IU (25–100 micrograms). I use vitamin D3 and I see a big difference. In the winter time I will go to the higher end. Sunlight exposure produces vitamin D3.
Vitamin D3 is useful for:
Maintaining bone density, and production of strong bones. A 2018 review showed that vitamin D can reduce your risk of the flu
It helps maintain a stronger immune system.
A 2008 study showed that administration of vitamin D has been found to favor the survival of CKD patients mainly improving the cardiovascular system.
Magnesium
Athletes and 80%+ the general American population are deficient in magnesium. Worse, athletes deplete more magnesium through sweating. As you age, your test levels drop. A 2010 study on the effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. The results showed that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.
The RDA for magnesium is 310–420 mg for adults depending on age and gender. If you require a supplement, dosage recommendations can vary depending on your needs
Magnesium helps to:
Produce energy.
It assists protein metabolism and synthesis
Regulates insulin production of insulin.
Iron
If you are a woman, you may benefit by taking iron or eat a bounty of foods rich in iron. Iron deficiencies in women can result in poor oxygen production to the cells and tissues. Dosage is anywhere from 8 mg to 27 mg. Higher doses usually apply to pregnant women and people who are iron deficient. Iron supplements should be taken with food and vitamin C for improved absorption.
Symptoms can be
fatigue
weakness
difficulty concentrating
dizziness
Iron benefits:
Iron treats anemia
Boosts immunity
Assists hemoglobin production
Improves strength
Reduces swelling and bruising
Improves sleep.
Be aware that too much iron can result in stomach pains, nausea and vomitting. An overdose of iron can induce epileptic seizures, nternal bledding, coma, even death.
Some foods that are vitamin D3 rich:
Fatty fish, like tuna, mackerel, and salmon.
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Beef liver
Cheese
Egg yolks
Some foods that are magnesium rich:
Pumpkin seed - kernels
Pumpkin seeds in shell
Almonds, dry roasted
Spinach, boiled
Cashews, dry roasted
Peanuts, oil roasted
Cereal, shredded wheat
Soymilk, plain or vanilla
Cooked beans, cooked
Some foods that are iron rich:
Iron fortified breakfast cereals
Cooked oysters
White beans
Dark chocolate
Organ meats
Soybeans
Lentils
Spinach
There are home kits that may be able to tell you what you might be deficient in. If you have symptoms of a possible deficiency, then see a doctor.
I recommend certain vitamins for those who are competing in physique shows. Another may be an endurance or triathlon competitors. Weeks or months into an extreme or aggressive fat burning diet, certain food choices are absent from one’s diet plan. The need for extra vitamin and mineral support plays a more supportive role. If you are preparing with a keto based diet, I see a need. If you are choosing plenty of different foods, I don't see the need.
