A multivitamin a day keeps the doctor away 

With so many supplements available, and a lot of supplement advertisements in sports magazines targeted at athletes, one is rarely seen: ads for a multivitamin and mineral.

When you think about supplements, what are the first thoughts that go through your mind? Whey protein, nitric oxide, creatine, fat burners, or maybe something else? These are the ones that consume the ads.

What if I told you though that the most important supplement that you must have in your arsenal is not on this list? That is your basic multivitamin. From the chewable ones you took as a kid to the ones you have now. Oh, you don't take them? If not, you better change that immediately if you want to meet your fitness goals.

What is a multi and why do I need one?

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!

Making sure you take a high-potency multivitamin may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

Athletes, and people that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.

Now some multis have small differences from others, but for the most part, the multi is comprised of the same individual vitamins and minerals. Even though they are normally packaged together in multis, there are differences between the two.


Vitamins are organic. They are more complex than minerals. All vitamins are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body (Vitamin C and all of the B Vitamins) or fat soluble, which are stored in the body (A, D, E, and K).

Vitamins are vulnerable to heat, light, and chemical agents, so food preparation, processing, and storing it must be appropriate to preserve vitamins so you get the nutritional value out of the meal.
basic function


  • vision
  • healthy skin
  • mucous membranes
  • bone and tooth growth
  • immune system
  • nerve function
  • normal vision
  • skin health
  • central nervous system
  • digestive health
  • immune system
  • cell protection
  • absorption and use of calcium
  • powerful antioxidant
  • bones
  • teeth
  • cartilage health


Minerals are inorganic. They are much simpler in chemical form than vitamins. They are much more stable in food preparation than vitamins also. Minerals are categorized in two groups. The first group comprises the major or macrominerals with calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur.
The second group consists of the so-called trace/microminerals with iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese.

Major minerals we need in dosages greater than 100 mg a day. The trace minerals we only need "trace" amounts of daily to suffice. Minerals are used to produce necessary hormones. A simpler way to remember this is that all minerals are found on the periodic table.
basic function


  • metabolism of calcium, magnesium, and phosphorous
  • strong and healthy bones
  • insulin production
  • strengthens connective tissue
  • thyroid hormone synthesis
  • carries oxygen within hemoglobin
  • influences over 300 biochemical reactions in the body
  • co-factor in energy production
  • activator of many enzymes 
  • supports normal liver and kidney health 
  • healthy skin
  • healthy bone structure 
  • used by autonomic nervous system (heart beat, brain function) 
  • fights against many health problems
  • works with molybdenum
  • immune system health 

Now that isn't all there is to the multivitamin phenomenon. There are other factors that must be considered.

Other considerations

Men and women need different nutrients for their bodies to do what they need to do every day. Therefore, men and women's multivitamins are going to have differences.

Men's multis are more than likely going to also contain saw palmetto which may support a healthy prostate. Also, some formulas for men will have male-specific ingredients which supports testosterone.

Women's multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers.

There are multivitamins that are beneficial for kids too. Children's multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also specific multis on the market for senior citizens, since requirements change when we age and a lot of extra additions makes sense , like Q10 , alpha lipoic acid and pterostilbene.

There is even more to consider. You can take tablets, capsules, or if you are not a fan of pills, you can even take a poweder or chewable multi. The options are out there to find a quality formula for your specific needs.


Hopefully by now you know and appreciate the true value of what a multivitamin means to your fitness goals. The protein, energy drinks, and all the others are great, but without a multi, you are not meeting your true physical fitness potential.

It doesn't matter whether you are male or female, young or old, bodybuilder, football player, or everyday gym rat. Your multi should be the first supplement you take every day.

At Pasio Online we have many different multivitamins available for adults as well as for kids and pregnant women ranging in price from very affordable to the best your money can buy from Advanced Orthomolecular Research.



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