University Studies comparing multivitamins

[seanyboy1]

Are there any university studies comparing different multivitamins? Not just bb.com ones, even centrum and one a day or something like that? Links would be appreciated. Thanks

[AphtaLyfe]

Are there any university studies comparing different multivitamins? Not just bb.com ones, even centrum and one a day or something like that? Links would be appreciated. Thanks

Generally the studies on multivitamins calls into question whether or not they help anything at all. The only population that multivitamins have been definitively shown to help are those with vitamin deficiencies. A study comparing multivitamins, even a "university study," would most likely be one sponsored by a supplement company and spun to make it seem like it helps considerably more than it actually does.

[DavidGainz999]

There cheap and worth it if you ask me

[NaturalPursuit]

There cheap and worth it if you ask me

Agreed.

If you train hard and eat healthy, supplementing with extra vitamins and minerals is going to help dramatically for health and overall performance as we deplete many during high stress periods

[thackes1]

There are numerous, objective studies on multis. The general takeaway is that multivitamins can do more harm than good, especially when overused. There is likely a smart and healthy way to use a well-dosed multivitamin but personally I think it makes more sense to do targeted supplementation. Most vitamins and minerals in multis can be gleaned from the diet in the proper amounts. Things like vitamin d and magnesium are exception. A number of personal factor can determine what vitamins and mineral you may need too. Can't yet provide link but will after I have 50 posts.

[graysonthacker]

Generally, multivitamins are unnecessary for health. Most research shows no health benefit with use of multi. Instead, they observe some minor health detriment.

[sledgecock]

There are numerous, objective studies on multis. The general takeaway is that multivitamins can do more harm than good, especially when overused. There is likely a smart and healthy way to use a well-dosed multivitamin but personally I think it makes more sense to do targeted supplementation. Most vitamins and minerals in multis can be gleaned from the diet in the proper amounts. Things like vitamin d and magnesium are exception. A number of personal factor can determine what vitamins and mineral you may need too. Can't yet provide link but will after I have 50 posts.

http://www.sciencedaily.com/releases...0126111957.htm

I wanted to get your input on this

[NaturalPursuit]

I feel like many of these studies are misunderstood.

Has anyone seen this research in relation to bodybuilders?…if you are truly training HARD to become an elite level bodybuilder or powerlifter you are going to be depleting much of everything and the additional macro/micro/phyto nutrients are going to be needed…but again, only if you are truly striving for that elite level when health needs to be taken more seriously than the average athlete/person

[thackes1]

http://www.sciencedaily.com/releases...0126111957.htm

I wanted to get your input on this

I'll get back to you on this asap!

[thackes1]

I feel like many of these studies are misunderstood.

Has anyone seen this research in relation to bodybuilders?…if you are truly training HARD to become an elite level bodybuilder or powerlifter you are going to be depleting much of everything and the additional macro/micro/phyto nutrients are going to be needed…but again, only if you are truly striving for that elite level when health needs to be taken more seriously than the average athlete/person

Yes, there are a number of studies of multis done in trained, healthy people. I think a few done in elite athletes too (though as usual those studies are plagued by a small sample size). Most those studies indicate that athletes are usually deficient in things like magnesium, zinc, iron, vitamin B6, and vitamin D (population is often low in vitamin D). So there is a benefit there, but use of a lot of the other things in multis can be useless or maybe detrimental.

[thackes1]

http://www.sciencedaily.com/releases...0126111957.htm

I wanted to get your input on this

This was a great article. Points out an issue that I hear talked about in scientific and medical circles constantly - excessive amounts of antioxidants do not provide a health benefits but paradoxically they lead to increased oxidative stress, which leads to cellular dysfunction as the article clearly details.

Did you have any specific questions related to the article?

[sledgecock]

This was a great article. Points out an issue that I hear talked about in scientific and medical circles constantly - excessive amounts of antioxidants do not provide a health benefits but paradoxically they lead to increased oxidative stress, which leads to cellular dysfunction as the article clearly details.

Did you have any specific questions related to the article?

should I be avoiding antioxidants pre workout and only take them post workout?

[graysonthacker]

Killing it on this advice on multi, Thackes1

[graysonthacker]

For the most part I think it is smart to avoid antioxidants in a pre-workout, especially high doses. Low may be fine or beneficial. Needs to be studied more.

[thackes1]

As a student at stony brook university I took a class based on supplementation for sports performance and covered the ins and outs of supplementation, what works, what's harmful, what's healthy etc and they recommended a few links to refer to that would aid in research and legitimacy. One I can recall off the top of my head was quack watch, if you just google it the link will come up.

Thanks for that. Who taught that class by the way? I would be interested in contacting the prof and getting the syllabus and reading for that class.

[thackes1]

As much as it's important to find the best product on the market and have the research support findings, the key is understanding what supplements are for.

Supplements are meant to SUPPLEMENT our nutritional habits. So having a strong nutritional base with foods that are nutrient rich is key first then adding a multi vitamin on top for any nutrient gaps or deficiencies is the next step.

I wrote a comprehensive micronutrient cheat sheet on all vitamins and minerals and the foods that are rich in to help people eat more and supplement on top of it. To find it Google life of a fighter micronutrient cheat sheet and it will link to our site on the first page of Google

Great contribution! I can't wait until your posts are up so that you can post links.

[thackes1]

should I be avoiding antioxidants pre workout and only take them post workout?

Generally, I would avoid antioxidants in pre workouts. There may be important exceptions to this though or smart trade offs that could be made in certain formula. For instance, certain vitamin c doses may be worthwhile because it can contribute to vasodilation (pumps). There also may be a sweet spot for antioxidant use before a workout in order to reduce the oxidative load generated during a workout; however, I am not entirely convinced that the generation of oxidative stress during workout is entirely bad for the body. There is a lot more physiological research that needs to be performed on exercise, specifically on oxidative stress and in general. Oxidative stress hypotheses are major points of contention across scientific disciplines. There will be a noble prize in whoever sorts it all out!

[NaturalPursuit]

Yes, there are a number of studies of multis done in trained, healthy people. I think a few done in elite athletes too (though as usual those studies are plagued by a small sample size). Most those studies indicate that athletes are usually deficient in things like magnesium, zinc, iron, vitamin B6, and vitamin D (population is often low in vitamin D). So there is a benefit there, but use of a lot of the other things in multis can be useless or maybe detrimental.

Mind posting the links so I can read up on them?

And completely agreed. Beneficial so some. Not to others. And like everything else in life, moderation is key

[thackes1]

Mind posting the links so I can read up on them?

And completely agreed. Beneficial so some. Not to others. And like everything else in life, moderation is key

Here is a solid link (the article is old though):

Int J Vitam Nutr Res Suppl. 1989;30:163-91.
Vitamin supplementation and athletic performance.
Williams MH.
http://www.ncbi.nlm.nih.gov/pubmed/2507696

[thackes1]

Thanks I appreciate the positive feedback, I'm going to stay really active so hopefully I'll hit 50 posts soon. I like your input with antioxidants because most people assume because they fight free radicals they're all good all the time but sources, timing and application are crucial.

No problem! I would love to bring out the specific recommendation for antioxidant use (where they can be found) out on this thread too.

[thackes1]

Mind posting the links so I can read up on them?

And completely agreed. Beneficial so some. Not to others. And like everything else in life, moderation is key

Here is another one. Unfortunately, it is short and a little too general. There are good citations in the article to follow up on though.


J Int Soc Sports Nutr. 2004; 1(2): 1–6.
Published online 2004 Dec 31. doi: 10.1186/1550-2783-1-2-1
PMCID: PMC2129136
Dietary Supplements and Sports Performance: Introduction and Vitamins
Melvin H Williams (Same guy as the 1989 article so that's a factor to keep in mind here too)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129136/