There are a lot of supplement companies out there which don’t inform you what dosage of multivitamins or micro-nutrients are essential to take and in which quantities you are required to take them daily because they simply don’t care if you burn through the supplements and not have absorbed it.

So the question here is that how I know that am I absorbing my nutrients and what kind of vitamins do I need to take with food so that I absorb them all.

The truth is that most of the people that follow ‘flexible dieting’ pay attention to their Macro-nutrients, not macronutrients.

But what is a micronutrient, how do you track them and how will they help you to build some good quality muscle mass?


1.) What are Micro-nutrients and what actually they do?

Micronutrients are basically vitamins and minerals and fiber. They can be found in a huge variety of foods, but the highest concentrations are mainly found in fruits and vegetables, meats, grains, and pulses.

The body uses the vitamins and minerals to facilitate physiological functions such as energy production, muscle contraction, and tissue growth/repair– essential parts of the muscle building process. Without them, your body is not able to operate at great efficiency.

A lack of variety of any vitamins and minerals in your diet can lead to deficiencies in certain nutrients.

Micro-nutrients help you to maximize your muscle growth, support recovery and help to maintain health and immune function. Of, course you are reading this because you prioritize your health. The additional stresses you put on your body during exercise mean that your daily requirements of vitamins and minerals are higher than those of a sedentary person. 

So just hitting your macro’s without considering your food choices could mean that you are shortchanging your results. In most cases, one vitamin or mineral cannot do the entire job on its own and needs other supporting compounds in order to get the maximum benefit.

Here are some of the key nutrients that you should be making sure of consuming for best results in the body and maximized muscle growth and recovery when you sleep.

A. Types of VITAMINS:-

  • Fat soluble: – Its simple as it sounds, vitamins that are fat soluble vitamins which are dissolved with fat and in order to be absorbed they’re also stored in the liver and in adipose or body fat tissue.

 Examples: – Vitamin A, D, E and K

  • Water soluble: – They are soluble in water and are not stored in body tissues means they are soluble in water only and you are excreting them on regular basis through your urine especially if you’re hydrating the way you should. 

Examples: – Vitamin C (help in cortisol reduction, immune system, digestion) and B complex vitamins which are

  • Biotin(vitamin B7)
  • Folic acid (folate, vitamin B9)
  • Niacin (vitamin B3)
  • Pantothenic acid (vitamin B5
  • Riboflavin (vitamin B2)
  • Thiamine (vitamin B1)
  • Vitamin B6
  • Vitamin B12

If you are not getting vitamin C the stores that are water soluble in your body are going to deplete in next 72 hours because they are water soluble and are passed through your sweat and urine.

So you need to get enough water-soluble vitamins if you’re hydrating properly now when we look at water soluble vitamins it may not be important to take them with food like a fat-soluble vitamin.

But these water-soluble vitamins are definitely affected that how food is preserved. On how long you keep food refrigerated or how long you cook food.

Fat-soluble vitamins they don’t denature as easily they can usually withstand with little heat, oil in terms of denaturing but in case, of water-soluble they are absolutely denatured and lose their effectiveness.

B.) Suggested Daily Dosage and Upper Limits for Added Nutrients:






Top limitAdequate
Top limitAdequate
Top limitAdequate
Top limitAdequate
Top LimitAdequate
Top Limit
1 – 40.7 mg1.3 mg90 mcg200 mcg80 mg65 mg1.2 mg2 mg17 mcg300 mcg460 mg3 g
4 – 81 mg2.2 mg90 mcg300 mcg130 mg110 mg1.5 mg3 mg22 mcg600 mcg500 mg3 g
8 – 142 mg10 mg120 mcg600 mcg240 mg350 mg1.9 mg (male)
1.6 mg (female)
6 mg34 mcg1,100 mcg1,250 mg4 g
14-183 mg10 mg150 mcg900 mcg410 mg (male)
360 mg (female)
350 mg2.2 mg (male)
1.6 mg (female)
9 mg43 mcg1,700 mcg1,250 mg4 g
Grown person4 mg (male)
3 mg (female)
10 mg150 mcg1,100 mcg400 mg (m 19 to 30 years)
420 mg (30+ years)
310 mg (f 19 to 30 years)
350 mg2.3 mg (male)
1.8 mg (female)
11 mg45 mcg2,000 mcg700
4 g

C.) Recommended Daily Dosage and Upper Limits for Additional Nutrients:





Adequate IntakeUpper LimitAdequate IntakeUpper LimitAdequate intakeUpper Limit
1 – 33.0 gNE20 mcg90 mcg3 mg7 mg
3 – 83.8 gNE30 mcg150 mcg5 mg12 mg
8 – 144.5 gNE40 mcg280 mcg8 mg23 mg
14 – 184.7 gNE55 mcg400 mcg11 mg (male)
9 mg (female)
34 mg
Grown person4.7 gNE55 mcg400 mcg11 mg (male)
8 mg (female)



Minerals are truly traced products of the earth rudiments; of the topsoil elements that we require for CNS purpose and its better functioning which promotes muscle and brain function and they also exist in your body in superior quantities.

The body also needs equitably large quantities of these foremost minerals.

Minerals supplies in the body in different foremost ways. For example- Potassium is rapidly captivated into the blood, where it mixes simply and is expelled by the kidneys, similar to a water-soluble vitamin.

Zinc promotes testosterone production; remember not to take zinc with dairy products because with mixing with calcium it can really inhibit the absorption of zinc. Magnesium is essential to promote relaxation.

Major minerals

  • Sodium
  • Calcium
  • Magnesium
  • Potassium
  • Chloride
  • Sulfur
  • Phosphorus

What are there function

Purpose of major minerals is to keep the steadiness of water in the body. Na, Cl, and P are the main. Other three major mineral deposits—C, P, and M are vital for strong bones. Sulphur supports even out protein structures, together with some of those that form nails and hair growth.

3.) Probiotics:-

Probiotics are live bacteria and yeasts that are good for your health, means bacteria is good to digest your food because of the microorganisms present in your gut. When we usually think of these as germs can only cause diseases. But, they affect in both good and bad ways. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.

The timing of consumption of probiotics is before 30minutes of a meal because at that time your stomach acid and hydrochloric acid are lowest that means you get more effect from that Probiotic at that particular time.

You can find probiotics in supplements and some foods, just like yogurt.


EXAMPLE:- Fish oil which is an oil derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids comprises of eicosapentaenoic acid(EPA) and docosahexaenoic acid (DHA), that are known to reduce inflammation in the body, and have another health benefit.

The best time to take fish oils is just after a meal because that time your omega 3 levels are spiked in your blood.

Attention: Don’t take your vitamins and minerals with hot beverages like coffee or morning tea just because the tannins present in the coffee really slow down the absorption of those.


4.) How to Choose the Best Multivitamin in Market?


Whatever we have learned till now is that we need a multivitamin, which surely contains adequate amounts of the nutrients you need and not too much of the nutrients you do not, Right. A good multivitamin should provide 100% of the daily value for vitamins A, D, C, B-6, and B-12, as well as Thiamine, riboflavin, niacin, folic acid, copper, zinc, and chromium at least.

These essential supplements do need of everyone, not just the ones who go the gym. As for the person doing intense workouts, the quantity can be more which is needed.

Vitamins and minerals are required on daily basis for our body and if you can’t take enough start considering best multivitamin to fulfill its demand

Consideration: –

  1. Remember the too low quantity of vitamins can be a stimulus of diseases and too much quantity of vitamin may increase your risk of prostate cancer, so I recommend you choose a multivitamin that contains no more than 30 international units of the fat-soluble vitamin. That’s enough.
  2. Make sure your vitamin choice should contain calcium to support joint. While you cannot get 100 percent of the daily value of calcium in a multivitamin, look for ones that have higher amounts.

Check the presence of these eight essential nutrients that a multivitamin supplement should have:

  • Thiamine or B1
  • Riboflavin or B2
  • Niacin or B3
  • Vitamin B6
  • Vitamin B12
  • Vitamin D
  • Vitamin E
  • Folic Acid

Other supplement capsules: –

Ps- This stack is per body need. I am not promoting you copy the same. OMG! Do I need to consume a lot of tablets is there any side effects of so many medicines. Let me correct- firstly these are not medicines. They are vitamins & minerals!



5.) MULTIVITAMIN: Why to take Supplementation:-

For example let us say we need 1mg of some vitamin daily, which normal foods have around .01mg per kilo. What it means is we need to eat 10 kg to fulfill our daily needs, which is nearly impossible. Similar we all know that Sunlight provides Vitamin D, which is abundant in India. Yet 80% people are deficient in vitamin D.

So, as an alternative, we choose having a good multivitamin supplement which fulfills our daily needs of vitamins and minerals subsequently.

Multivitamins: The Benefits

They have nothing to do with your body directly but indirectly it affects the body which needs essential vitamins to recover faster and further help you train better and harder to facilitate good health and optimal wellness. These are Vitamins A, B, C, D, E, K, and B12 as well as the 7 B-Complex vitamins.

The probability of developing the disease is greater when the body lacks the necessary vitamins and minerals.

Multi-Vitamin supplements are also recommended for people who suffer from chronic medical conditions such as heart disease, diabetics, metabolism conditions, and liver disease among others.

The vitamins and minerals found in multivitamins strengthen your body by treating deficiencies, which can result from the development of the conditions mentioned above.

For good body, you need strong empire inside it🙏🙏




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Thanks for reading “DEFINITIVE GUIDE TO WHAT ARE THE BENEFITS AND DOSAGE OF MULTIVITAMINS TABLET 101 | MENSQUATS”  express your thoughts in the comment box we would love to hear from you.


Being a graduate in science and technology and a fitness enthusiast I want to create a valuable content for each homosapien living out there which is affected with fitness-wellness and help them to acheive their optimum level of understanding in the subject. love to hear from you email me to [email protected]

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