Overview of vitamin and mineral complexes

The material was prepared by volunteers of the project Expertoza.com.
2014-06-10

The primary role of vitamin-mineral complexes is to provide the body with all the necessary minerals and vitamins. These complexes are not medications; they are dietary supplements. The forms of modern complexes vary widely, from tablets to liquids, powders, and even injection options.

Currently, manufacturers strive to produce various versions of complexes designed for different categories of people, categorized by age groups, gender, type of activity, and other characteristics. One of the main advantages of any multivitamin can be noted: they do not contain any harmful substances and, by definition, cannot harm the body.

All complexes can be roughly divided into two categories: over-the-counter (pharmacy) and specialized (for athletes). There is a common belief that in the first six months to a year of working out in the gym, it is sufficient to use pharmacy complexes, which contain vitamins in dosages suitable for the average person who doesn’t engage in any sports. After this period, it makes sense to switch to bodybuilding vitamin complexes, which have significantly higher dosages, sometimes by an order of magnitude.

What constitutes a quality vitamin complex? It is a complex capable of releasing the substances it contains at a specific time and in combination with other specific substances from its composition. Simply put, there are vitamins that do not combine well, so a proper complex accounts for which vitamins to release and when, as well as in conjunction with what.

Pharmacy Vitamin-Mineral Complexes

1. Vitamins "Alphavit"

This is a budget option for those who would like to obtain a fairly quality product for a very modest price. The daily dosage is divided into 3 tablets taken in the morning, afternoon, and evening. This is a good way to stagger incompatible vitamins. The first tablet contains iron combined with B vitamins, the second has antioxidants, and the third contains vitamins A, D, calcium, and biotin. The manufacturer positions this product as one that strengthens bone tissue and improves muscle tissue functioning.

2. Vitamins "Complivit" or "Complivit Active"

These contain 22 beneficial substances and belong to the budget class. The daily norma is not divided; everything is in one tablet. However, the manufacturer claims compatibility of all components is guaranteed, thanks to a special production technology. This complex is also interesting because the manufacturer claims high effectiveness during heavy physical exertion. Therefore, it is quite suitable for beginner bodybuilders.

3. Vitamins "Undevit"

One of the oldest products on the market, which, however, does not diminish its effectiveness. It belongs to the ultra-budget class and is perfect for those who have almost no money but still need vitamins. It contains 11 active ingredients, just the essentials. The manufacturer positions them as affordable vitamins for any category of people. The vitamin dosages are quite standard, but it's definitely better than nothing.

4. Vitamins "Dynamisan"

They belong to the mid-price category. This complex can be characterized as vitamins with aspirations. They have a very rich composition, which, in addition to a full range of vitamins and minerals, includes amino acids arginine and glutamine, which are required during increased physical exertion. The composition also includes ginseng extract. This is a strong tonic, natural substance that will be quite appropriate before workouts.

5. Gerimax Energy Vitamins

These vitamins are in the mid-price category. They can also be loosely defined as applicable in bodybuilding. The composition, besides the standard set of vitamins and minerals, includes ginseng extract and green tea, which will also contribute to increasing tone before workouts.

Vitamin and Mineral Complexes for Athletes

1. Opti-Men from Optimum Nutrition

This product regularly occupies the top positions in foreign charts of vitamins for bodybuilders. It can be called a leader. Its composition is extremely rich, in addition to a full set of 25 vitamins and minerals, it contains:

• 8 plant extracts to increase testosterone production,
• 8 essential amino acids necessary for muscle building,
• 20 extracts from various fruits, which are antioxidants,
• 4 digestive enzymes for better nutrient absorption.

Vitamins here are present in dosages up to 5000% of the daily norm for an average person. This means that some substances are present in multiple larger volumes, which are necessary during intense physical exertion.

2. Opti-Women from Optimum Nutrition

Recently, special vitamin complexes for women involved in various sports have started to appear. And the female version of the same vitamins that lead among men still holds the leadership. Its composition is slightly different. The main difference is the presence of soy isoflavones, which stimulate the production of female hormones, as well as providing a therapeutic effect aimed at treating or preventing hyperestrogenemia. In the female version, the main substances of the complex are also contained in different proportions, more suitable for the female body.

3. Animal Pak from Universal Nutrition

This product has also frequently topped various specialized bodybuilding publications. It contains all the vitamins and minerals, with dosages reaching up to 9000% of the daily norm for an average person. In addition to vitamins, there is a complex of amino acids, digestive enzymes, antioxidants, and a complex for enhancing endurance, which contains a large number of toning substances. A single dose consists of 11 tablets and is packaged separately. It is worth noting that although the complex is highly effective, according to numerous reviews, not everyone can regularly swallow 11 tablets at once, as some of them are very large.

4. Activite Sport from MHP

One of the main advantages of this complex could be its price, which is lower than the aforementioned competitors. Although it has not won any awards, it is very popular due to the best price/quality ratio. In addition to the standard set of vitamins, which are included in doses up to 5000% of the daily norm for a person, it contains a complete set of active mineral ascorbates that increase the absorption of vitamin C to the maximum possible level. There are also several patented matrices with proven (according to the manufacturer's claims) effectiveness during clinical trials. Therefore, it is worth mentioning what these matrices are.

1. The first is called Aminogen and helps with the absorption of protein obtained from food, increasing the level of BCAA amino acids in the body by 184%.

2. The second matrix, Carbogen, increases carbohydrate absorption and reduces lactic acid release, allowing you to train for longer.

3. The third matrix, Lipolase, enhances the effectiveness of fat absorption, converting them into energy and preventing them from being stored as fat in the body.

In conclusion, it is worth reminding that such complexes should be taken not only during muscle mass gain but also during cutting, during aerobic training, when losing weight, or working on relief. Any intense physical load on the body requires a high-quality intake of all necessary vitamins and minerals in full.