Multivitamin and sport: dosing by training volume
The more you move, the more you sweat, the more you lose. Needs for magnesium - B-complex, vitamin C and iron rise linearly with training volume.
Physical effort amplifies oxidative stress, accelerates energy metabolism, increases hydro-electrolyte losses. As a result, micronutrient needs climb. But not linearly, and not uniformly. Here's the detail.
Up to 3 h/week, a 100% NRV multivitamin is enough. From 4 to 7 h, add a magnesium bisglycinate (200, 400 mg) in the evening. Beyond 8 h, add vitamins C and E and monitor ferritin every 6 months. In competition, only use certified supplements (Cologne List, Informed Sport) to avoid doping contamination.
| Weekly volume | Base | Add |
|---|---|---|
| 1, 3 h (occasional) | 100% NRV multivitamin | Nothing specific |
| 4, 7 h (regular) | 100% NRV multivitamin | Magnesium bisglycinate 200, 400 mg in the evening |
| 8 h+ (intensive) | 100% NRV multivitamin | Vitamins C and E, ferritin every 6 months |
| Competition | Certified supplements | Cologne List / Informed Sport mandatory |
Occasional sport (1, 3 h/week)
A 100% NRV multivitamin covers it amply. No specific need beyond that.
Regular sport (4, 7 h/week)
Intakes of B vitamins (energy metabolism) and magnesium (muscle contractility) become limiting. Multivitamin + separate magnesium in the evening (200, 400 mg bisglycinate).
Intensive sport (8 h+/week)
Oxidative stress rises markedly. Vitamins C (200, 500 mg) and E (12, 30 mg) cover cellular protection. Magnesium 400 mg/day. Iron: monitor ferritin every 6 months (particularly true in running and triathlon where foot-strike haemolysis exists).
Competition
Doping caution: any supplement not certified Cologne List, Informed Sport or equivalent exposes you to cross-contamination risks. Check the manufacturer's certification before buying.
Chutex Multivitamin and sport
Our Complete Multivitamin covers the needs of amateur to regular athletes. For profiles > 8 h/week, top up with a dedicated magnesium bisglycinate and do an annual ferritin check.
Go deeper
À lire aussi
Frequently asked questions
Does an athlete need a special multivitamin?
Up to 3 h/week, a 100 % NRV multivitamin is enough. From 4 to 7 h, add a magnesium bisglycinate (200, 400 mg) in the evening. Beyond 8 h, add vitamins C and E and monitor ferritin every 6 months.
Which vitamins for endurance?
B vitamins (energy metabolism), magnesium (muscle contractility) and, in intensive sport, vitamins C and E (oxidative stress). In running and triathlon, watch iron: foot-strike haemolysis lowers ferritin.
Are supplements safe in competition?
Only if certified Cologne List, Informed Sport or equivalent. Any uncertified supplement exposes you to cross-contamination by doping substances. Always check the manufacturer's certification before buying.