Whether you are pushing yourself physically or mentally past the limit, you need the raw materials to maintain a sustained effort for the long haul. The body’s reserves can only maintain a high level of performance for so long before exhaustion, injuries, poor recovery, accelerated aging, and other health issues can hit. This is especially true as we all age. If you are someone that only knows one speed, this article is for you.
When you are choosing the best multivitamins for your efforts, a cheap and poorly designed product is not going to do it. Even a higher quality standard multivitamin designed for the general public may not be enough. This is why there is a specific category for the best multivitamins for athletes and high performing executives. Please refer to our article on what makes a great multivitamin for a foundational understanding of the topic.
The Superhuman Demands of the Athlete and Executive
The demands placed on the mind and body through endurance training, high-intensity exercise and strength and conditioning are fundamentally stress. There is such thing as good stress that makes us stronger at the right dose and at the right frequency (refer to hormesis in another article), but too much of a good thing can be detrimental.
Alternatively, the mental requirements to multi-task, focus, stay calm, perform in front of groups and put out fires in the office also taxes your entire physiology. We are better equipped to handle the physical stressors, but chronic psychological and emotional stressors can be far more detrimental in the long run.
This is why it is imperative you follow the rules that govern the body. If you sleep less than everyone else, neglect nutrition and forgo the gym for the office, this is not a badge of honor. It is a recipe for you to get lapped by your competition.
While some may argue the positive effects from multivitamins may be small or hardly noticeable with a highly trained healthy individual with solid diet and lifestyle habits, this perspective misses a crucial and unique reality of being a high-performing individual.
The micro improvements may shave off milliseconds, and any physical or cognitive edge can be the difference between winning and losing, a gold medal or a new world record. For executives, every advantage has cumulative value; consider each small diverse addition compounding the health of your body’s portfolio over time.
What Vitamins and Minerals are the Most Crucial for Athletes?
The greatest deficiencies seen in athletes that can also be used as a baseline for executives include: (ref 1, 2, 3, 4):
In the case of the above major population sweeping deficiencies, a multi-vitamin/multi-mineral seem to cover your bases but fall short with D3 (depending on the individual), magnesium and calcium (based on the multi used). Iron is especially important for women.
What are the Best Vitamins, Minerals, and Compounds For Athletes?
This section outlines the most comprehensive research on the vitamins, minerals and compounds based on the systems they affect. This can help you narrow down what is most important for you.
Please refer to other Health Beat articles for recommendations that include the best whey, collagen, fish oil, protein for athletes, fat for athletes, carbs for athletes and electrolytes.
Adrenal and Thyroid Health (HPA Axis)
The Adrenal Fatigue and Thyroid Connection article outlines how burning the candle at both ends can get you stuck in a fatigue loop. A sluggish thyroid, exhausted cortisol, trouble sleeping, low carb and caloric deficit diets, and overtraining can all put you at risk of immune, adrenal and thyroid issues. Too much coffee and alcohol affect these functions, as does everyday stress.
Vitamins and Minerals: B6, B2, Vitamin A, Vitamin D, pantothenic acid, B-vitamins, zinc, selenium, copper, iodine and magnesium.
Compounds: Taurine, ashwagandha, Rhodiola Rosea, lion’s mane, Plant sterols/sterolins, ginsengs/American ginseng, Coleus Forskohlii, and mucuna pruriens.
Bone Health
Due to the increased exercise and/or the pressure to obtain an optimal training bodyweight, some female athletes may develop low energy availability or an eating disorder and subsequently amenorrhoea and a loss of bone mineral density. The three inter-related clinical disorders are referred to as the “female athlete triad.”
Elite athletes that may not use gravity to assist in developing bone density, like swimmers and cyclists may also have the highest risk of fractures and poor bone density and would benefit from weight lifting.
The focus for females need to be iron, bone supporting vitamins, minerals and estrogen promoting (e.g. phytoestrogens) compounds for women.
Vitamins, Minerals, and Compounds: Vitamin D, calcium, magnesium, zinc, copper, silicon, vitamin K1, K2, vitamin C, inositol, L-arginine and boron.
Phytoestrogens: Flax, hops, alfalfa / clover, licorice root (Glycyrrhiza glabra), chaste berry, shatavari, mucuna puriens, ashwagandha, maca (may be stimulatory) royal Jelly, dang qui (Angelica gigas), and select plant lignans (hops, flax, licorice root, Norway spruce, soy).
Cardiovascular Health
For more in-depth reading on cardiovascular health, please see the following articles: The Diet Myths about Heart Disease and Strokes, How to Lower Your Cholesterol Naturally, and How to Interpret Your Cardiovascular Bloodwork.
It is no mystery that stress increases your risk of heart attacks and strokes. Coronary artery calcification is significant in endurance athletes and oxidized LDL in athletes is a concern. The PON1 gene in the Nutrition Genome Report can help you see if you are more susceptible to oxidized LDL and strategies to prevent it, along with other genes helping you determine the best personalized foods for heart health.
C-reactive protein and homocysteine in athletes tend to be elevated. Increased demand on methylation related to betaine loss and creatine need in muscles (creatine synthesis is very methyl group demanding and heavily reliant on glycine). Choline is vital as a methyl donor and improves REM sleep and memory (preferably packaged with DHA, carotenoids, and CoQ10).
Vitamins and Minerals: Glycine, vitamin C, K2, Vitamin E, D3, B-vitamins (in particular folate, B6, B12), magnesium (taurate), calcium, selenium, and boron.
Compounds: CoQ10, garlic, blueberry, reishi, carotenoids, omega 3 fatty acids, polyphenols, other phytochemicals (pomegranate, grapefruit, black cumin seed oil, olive oil, resveratrol and pterostilbene containing concentrates), alpha-lipoic acid, nitric oxide boosting compounds (arginine, citrulline, glutathione), betaine, creatine, pycnogenol, cacao and grape seed extract.
Endurance
Vitamins and Minerals: B6, magnesium malate, sodium bicarbonate and electrolytes.
Compounds: Ashwagandha, eleuthero, creatine, nitrates (e.g. beetroot), sources of arginine, nitric oxide supporters (pomegranate, apple cider vinegar), spirulina, cordyceps, reishi, Pine Bark (Pycnogenol), rosemary, garlic, ginkgo biloba, Kaempferia parviflora, gynostemma, astragalus, and green tea.
Detoxification
Chronic inflammation is across the board a bad thing. Low inflammation is linked to longevity and these strategies are applicable to athletic performance and executive performance. Increased toxic load in the modern world exercising with air pollution. DNA repair for DNA damage of athletic and heat stress.
Increased sweating, metabolism, and utilization of fat stores (which tend to also store toxins) by athletes require very effective detoxification. Sluggish detoxification may inhibit performance and recovery.
Vitamins and Minerals: Vitamin A, Vitamin C, E, methylfolate, folinic acid, B6, various B12 forms, B2 and niacin.
Compounds: Sulfur-containing compounds (broccoli sprouts, garlic), cysteine-containing compounds (NAC, whey), glycine containing foods (collagen, broth), melatonin, taurine, betaine, choline, holy basil, Chaga, reishi, cordyceps, cell membrane integrity (DHA, EPA, PS, PC, CoQ10, astaxanthin), chlorella, cilantro, reishi, plant phytochemicals (lycopene, lutein, resveratrol, pterostilbene, triterpenes), milk thistle, spirulina, schisandra, and Alpana Galangla.
Immunity
Numerous studies over the last 35 years report an increase in upper respiratory infection (URI) symptoms in athletes during periods of heavy training and competition. Challenges athletes face such as heavy exercise and life stress influence immune function (decrease by 15-70%) via activation of the HPA axis and the sympathetic nervous system and the resulting immunoregulatory hormones. Sleeping 8-9 hours a night is a MUST for immune function and recovery.
Vitamins and Minerals: Vitamin A (retinol), D3, vitamin C and zinc.
Compounds: Medicinal mushrooms (ß-D-glucans), compounds to boost endogenous antioxidants (refer to above), various adaptogens to potentiate stress, colostrum, astragalus, Vicina roger (black ant), velvet deer/elk antler, humic acid (synergy with beta-glucans), and plant sterols/sterolins.
For rapid response to beating the cold or flu, refer to The Battle Tested Cold and Flu Remedies article.
Injury Prevention
Athletes have a greater strain on joints, tendons, and ligaments and some are genetically predisposed to more ligament ruptures and shoulder dislocations.
Nutrients: Glycine, Vitamin C, B6 and collagen.
Muscle Recovery
Vitamins, minerals and amino acids: Collagen, whey protein, vitamin C, B6, D3, A, magnesium, selenium and pearl powder.
Testosterone supporting compounds / anabolic compounds, collagen, turmeric, ginger, cannabinoids, triterpenes, dandelion, glutathione, Montmorency cherry; lycopene, ellagic acid, quercetin, citrulline, lycopene (watermelon, pomegranates, rose hips, tomatoes); EPA/DHA, nitrates, Shilajit, Schisandra, chaga, colostrum, beta-alanine, phytomelatonin, PQQ, P. vincina roger (black ant), Kaempferia parviflora, American Ginseng, Alpana Galangla, astaxanathin, bee products, green tea, Terminalia chebula, creatine, bromelain (Proteolytic Enzymes)
Speed
Vitamins and Minerals: Sodium bicarbonate and electrolytes.
Compounds: Ashwagandha, eleuthero root, carnosine precursors (beta-alanine), schizandra, creatine, American Ginseng and coffee.
Strength
Vitamins and Minerals: Vitamin D3, zinc, magnesium malate, selenium, boron, chromium, sodium bicarbonate, electrolytes, and trace minerals.
Compounds: Creatine, ashwagandha, eluthero root, carnosine precursors (beta-alanine), acetyl-L-Carnitine, betaine, whey, colostrum, spirulina, panax ginseng, schizandra, Shilajit, nitrates (e.g. beetroot), rosemary (ursolic acid), Kaempferia parviflora, american ginseng, and caffeine (from coffee, not isolated).
Testosterone (Men)
Testosterone promoting compounds for men (anabolic) ranked in order of our deemed best (effectiveness and safety):
Ashwangandha, cordyceps, Royal Jelly, bee Pollen and propolis (chrysin), mucuna puriens (synergistic with ashwagandha), maca, coleus forskohlii, saw palmetto, sarsaparilla, select plant lignans (PPAR alpha activators; enterlactone precursors; testosterone to Dihydrotestosteron inhibitors), tribulus terrestris (promotes DHEA), eurycoma longifolia jack (contains squalene derivatives), bryonia laciniosa (preliminary research), and anacyclus Pyrethrum (preliminary research).
What are the Best Vitamins, Minerals, and Compounds for Executives?
Energy (non-caffeine stimulants)
Vitamins and MInerals: B-vitamins, magnesium malate, Vitamin C and lithium.
Compounds: PQQ, CoQ10, fulvic acid, bee products, spirulina, stabilized arginine, acetyl-L-carnitine, Alpinia Galanga, cordyceps.
Stimulating Herbs: Maca, Eleuthero root, Panax ginseng (with cordyceps).
Detoxification
Executives often have more stress hormones circulating, disrupted sleep, poor air quality (office or major cities) and higher alcohol and caffeine consumption. Sluggish detoxification will also inhibit mental performance, recovery and lead to other health issues.
Vitamins and Minerals: Vitamin A, Vitamin C, E, methylfolate, folinic acid, B6, various B12 forms, B2 and niacin.
Compounds: Sulfur-containing compounds (broccoli sprouts, garlic), cysteine-containing compounds (NAC, whey), glycine containing foods (collagen, broth), melatonin, taurine, betaine, choline, holy basil, Chaga, reishi, cordyceps, cell membrane integrity (DHA, EPA, PS, PC, CoQ10, astaxanthin), chlorella, cilantro, reishi, plant phytochemicals (lycopene, lutein, resveratrol, pterostilbene, triterpenes), milk thistle, spirulina, schisandra, and Alpana Galangla.
Focus
Vitamins and Minerals: B-vitamins, D3, viamin C and magnesium.
Compounds: panax ginseng, alanylglutamine, gotu kola, phosphatidylserine, blueberry (anthocyanins, pterstilbene), fish oil (EPA/DHA), Lion’s mane, ashwagandha, Rhodiola rosea, acetyl-L-carnitine, bacopa monnieri, Alpana Galangal, coffee, green tea, theanine.
Memory
Vitamins and Minerals: D3, C, Bs, magnesium and lithium.
Compounds: Bacopa, panax ginseng, Cholinergics, Lion’s mane, acetyl-l-carnitine, whole coffee fruit extract powder (no caffeine), ginkgo biloba, PQQ and Alpana Galangal.
Reduced Stress Response
Vitamins and Minerals: Vitamin C, selenium, zinc, iodine, and magnesium.
Compounds: Most adaptogens, holy basil, ashwagandha, rhodiola rosea, shisandra, eluthero, ginsengs, acetyl-l-carnitine, Gynostemma pentaphyllum, shilajit, Chaga, coryceps, reishi and bee products.
While most of the above botanicals are primarily HPA axis adaptogens, Rhodiola rosea is unique in that it is primarily a central nervous system adaptogen.
Visual Acuity
If you are spending all day on your phone and computer, you need to take incredible care of your eyes. Research has estimated that we will eye disorders will double by 2050.
Vitamins and Minerals: Vitamin C, Vitamin E, vitamin A and zinc.
Compounds: Carotenoids (Lutein, zeaxanthin, astaxanthin), anthocyanins ( bilberry, blueberry, lingonberry), DHA and Panax ginseng.
What to Look For in a Multivitamin for Athletes and Executives
Chose those that focus on potent, difficult to source ingredients vs. the standard grocery store affair. A tiny pinch of kale in your multivitamin isn’t going to change your life. Look for synergies, co-factors and active compounds in meaningful amounts.
- Extracts and/or concentrates are more stable and effective at lower doses
- Dual extracts (water and alcohol); possibly supercritical CO2
- Preferably full-spectrum extracts or extracts are supported by whole food concentrates to ensure whole food co-factors and natural checks and balances are built-in; more probably synergies as well (i.e. entourage effect)
- Look for formulas that target synergies/additive effects with ingredients to give you better results for limited space. Whole foods and botanicals provide synergies
- Inclusion of bioavailability/absorption enhancers (fulvic acid and black pepper)
- Contain fat for fat-soluble vitamins and compounds
- Dosing range/research-backed; proper hormetic dosing range; additive effect or synergy between ingredients; acute vs. chronic
- Mushrooms use hot water extracts and/or alcohol extracts
- Multiple bioavailable forms preferred (B-vitamins especially); supported whole food forms and co-factors (e.g. iodine from kelp); trace minerals (saltwater concentrates, Shilajit, black ant)
What to Avoid in a Multivitamin for Athletes and Executives
- Fillers
- Too much fiber
- Sugar
- Poor forms of minerals
- Poor forms of vitamins
- Contamination
- Heavy metals
- Many isolated phytochemicals vs. whole food concentrates: More on this is found in our longevity article and turmeric article
- Blends of simple food powders (these are too small to make any difference and are added for marketing)
The Best Multivitamins for Athletes and Executive Performance
1. Thorne Research Advanced Nutrients
(Athletes, Executives, Elderly and Toxic Environments)
Price: $60.00 for 30 servings
Cost per serving: $2.00 per serving
Highlights
– Higher dosage of vitamins and minerals in the right forms for those who need it
– Contains vitamin K2 as MK-7
– 250mg of magnesium malate and 250mg of calcium malate
– 850mg of vitamin C
– 225mcg of iodine
– 3mg of boron, which is excellent for bone and hormone health
– 80mg of bilberry for eye health
– Lutein, zeaxanthin, astaxanthin, and lycopene
– Nicotinamide Riboside (Niagin), which is found in small amounts of milk, beer, and yeast. It has been found in research to support healthy aging, neurological support, brain/cognitive support, metabolic/weight support, and liver support and muscle support.
Improvements
– B12 and biotin are excessively high, even for this formula
– 200mcg of selenium may be too high for some people
2. Primitive Scientific Multivitamin for Men and Primitive Scientific Multivitamin for Women
(Athletes and Executives)
Price: $48.99 for 30 servings
Men’s Highlights
-All the correct forms of all vitamins and minerals for those looking for dosages found in food
-B12 Methylated B12 as Mecobalactive for optimal absorption at the right dosage.
-250mcg of lithium
-Contains full-spectrum Vitamin K2 as all-trans MK7 and MK4
-Wild Alaskan rosehip blend
-Wild Alaskan wild blueberry complex
-Includes unique ingredients with cofactors, including Royal jelly, standardized organic propolis extract, fulvic acid complex and PQQ
-Brain and Eye support from bilberry extract, astaxanthin and premium choline from alpha-GPC; not cheap inferior forms like bitartrate
-Stress and Immunity support that includes holy basil and wild Chaga dual extract
-Testosterone and Energy support from cordyceps extract
-Heart support with from CoQ10, reishi extract and full-spectrum red wine grape extract (resveratrol)
-Non-GMO, gluten-free, preservative-free, vegetarian-friendly and proudly made in the USA in a cGMP and NSF certified facility.
-Tested to be exceeding low in heavy metals, aflatoxin B1, B2, G1, G2, ochratoxin A, pesticide residue and glyphosate.
Women’s Highlights
-All the correct forms of all vitamins and minerals for those looking for dosages found in food
-Methylated B12 as Mecobalactive for optimal absorption at the right dosage.
-250mcg of lithium
-Highly bioavailable iron in a form that is gentle on the stomach
-Contains full-spectrum Vitamin K2 as all-trans MK7 and MK4
-Wild Alaskan rosehip blend
-Wild Alaskan wild blueberry complex
-Includes unique ingredients with cofactors, including Royal jelly, standardized organic propolis extract, fulvic acid complex and PQQ
-Brain and Eye support from bilberry extract, astaxanthin and premium choline from alpha-GPC; not cheap inferior forms like bitartrate
-Stress and Immunity support that includes holy basil and wild Chaga dual extract
-Hormone support with standardized red clover and hops extracts
-Heart support with from CoQ10, reishi extract and full-spectrum red wine grape extract (resveratrol)
-Non-GMO, gluten-free, preservative-free, vegetarian-friendly and proudly made in the USA in a cGMP and NSF certified facility.
-Tested to be exceeding low in heavy metals, aflatoxin B1, B2, G1, G2, ochratoxin A, pesticide residue and glyphosate.
3. Pure Encapsulations Longevity Nutrients (Executives or Athletes over 60)
Cost: $52.00 for 60 servings
Cost per serving: $1.15 per serving
Highlights
– The higher dose of B-vitamins and other relevant nutrients that may be required for older populations
– Vitamin K2 as MK-7 for brain, oral and cardiovascular health (see this vitamin K2 article for more on MK-7)
– ChromeMate chromium polynicotinate and biotin are included for metabolic support
– Lutein and zeaxanthin for macular degeneration prevention (very important due to excessive screen time)
– Cognitive Pro Complex that includes bacopa, ginkgo, alpha-GPC, and turmeric
– Cardiovascular blend with red wine grape concentrate for resveratrol, grape seed extract and pomegranate
– Pure Encapsulations products are free from wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial sweeteners and colors, and other unnecessary excipients
Improvements
– No calcium or magnesium. See this article for calcium and magnesium requirements and recommendations.
– A higher dose of zinc needed
– Vitamin E should contain mixed tocopherols and be at a lower dose
Rest and Recovery Support
If your stress levels are high, you are a light sleeper, and you are not waking up refreshed and energized, you may require more assistance to slow your brain and body down at night to get the deep rest and recovery you need. You take one scoop an hour before bedtime.
Peak Rest contains the following:
Magnesium (as magnesium glycinate): 120 mg 29% DV
L-Glycine: 3000mg
Creatine Monohydrate: 1500 mg
CLOCK® (as Rosmarinus officinalis (leaf) extract and Hemerocallis fulva (flower) extract): 1000 mg
Inositol: 1000 mg
Zylaria™ (as Fermented Xylaria nigripes (mycelium), Cuscuta chinensis (seed), and Panax notoginseng (root)): 250 mg
L-Theanine: 200 mg
Sytrinol™ (Proprietary blend of Citrus sinensis L. extract and Elaeis guineensis extract): 150 mg
Sensoril® Ashwagandha (root and leaf) extract (std. 10% withanolide glycosides): 65 mg
Venetron® Apocynum venetum (leaf) extract: 50 mg
Melatonin (as MicroActive® Melatonin): 150 mcg
What to Read Next
Best and Worst Electrolyte Drinks
Best and Worst Whey Protein Powders
Whey Protein vs. Collagen: Which is Better?
The Best Fish Oil, Krill Oil, Cod Liver Oil and Salmon oil
Other Sources
Marriott, B. M. (Ed.). (1993). Nutritional Needs in hot environments: Applications for military personnel in field operations. National Academies Press.
Matter, M., Stittfall, T., Graves, J., Myburgh, K., Adams, B., Jacobs, P., & Noakes, T. D. (1987). The effect of iron and folate therapy on maximal exercise performance in female marathon runners with iron and folate deficiency. Clinical Science, 72(4), 415-422.
Molina-López, J., Molina, J. M., Chirosa, L. J., Florea, D. I., Sáez, L., & Planells, E. (2013). Effect of folic acid supplementation on homocysteine concentration and association with training in handball players. Journal of the International Society of Sports Nutrition, 10(1), 10.
Woolf, K., & Manore, M. M. (2006). B-vitamins and exercise: does exercise alter requirements? International journal of sport nutrition and exercise metabolism, 16(5), 453-484.
Hi Alex,
Great article as usual. I have spent several time looking for a performance multivitamin with similar characteristics of those like Naturelo (organic, whole food and with vitamins and minerals with the right form, etc..) but with more compounds aiding athletes. Up to date I haven’t being able to find any until I found your article. Thanks for this. I just have one little question, I can’t find any information or website for the company Primitive Scientific and found it a little odd, so any additional information about them would be greatly appreciated.
Hi Felipe,
Thanks for the feedback. This is a new company that I recently vetted, and they do have a website. Here it is: https://primitive-scientific.myshopify.com/
Hi, Alex
Thank you for this excellent and detailed overview and those links! Took me some time to process. That’s just what I’ve been looking for. You’re amazing.
I’ve tried Electrolytes capsules by Primitive Scientific, they seem to be working pretty well, though in winter I prefer SaltStick Caps with vitamin D3. I will open 2-3 capsules in a bottle of water, shake it, I don’t know, just like the taste of it. I work out 5 days a week.
Hi Iryna,
I’m so glad! Thank you for taking the time to leave feedback.
I find myself rotating different electrolyte products as well based on the activity and season.
Hi Alex!
Love your website! When you say athlete are you referring to someone who professionally plays some sort of sport, or do you mean anyone with an active lifestyle? I’m about to order one of your recommended multivitamins, but I will be starting to work out about 3 times a week. Wondering if the multivitamin will work or if I will need something more?
Hi Brittany,
Thank you! I’m referring to both professional and recreational athletes. Whether or not you need something more than these multivitamins will come down to a lot of individual and dietary factors. There are a lot of articles you may find helpful here under the Best and Worst Series.
Alex, I stumbled upon The Paleo Edge 3 or 4 years ago while researching ways to improve my diet to address possible vitamin and mineral differences. I think your website is one of the best, if not the best, easily accessible open source resources. I think what you’re doing with Nutrition Genome is both exciting and fascinating and hopefully a sign of the future of health practice (I’m beginning to see genetics play a larger role in high-priced “vip” practices).
I am an executive who prioritized 8 hours of sleep and healthy home cooked meals, however I now have a 1 year old and haven’t been able to get more than 6 hours of sleep, 4 hours of uninterrupted, for the past year. My diet is also significantly worse. Unsurprisingly, I’m constantly fatigued, my brain feels foggy, for lack of a better word, and I’m frequently sick with a cold. I’m worse at everything not related to taking care of my son. A small piece of my plan to fix what I described is taking a multi. I compared the composition of Naturelo, VitaminIQ, and Primitive Science and find their vitamin and mineral compositions to be more or less the same, with a few exceptions. The main difference between these are their blends, which I’ve always discounted blends as marketing gimmicks. Are the blends really what separate these formulations or am I missing something?
Hi Nick,
I really appreciate your feedback on The Health Beat and Nutrition Genome. It means a lot to see that the information is reaching people and making a positive impact.
I’m sorry to hear what you are going through right now, which sounds very rough. Being sleep deprived is hard enough as it is. For what you are experiencing, you definitely want to increase your body’s resiliency during this time. You are right, for the most part, Naturelo, Vitamin IQ and Primitive Science all have similar formulations, with a few significant differences. Stronger formulations like Thorne, Designs for Health and Pure Encapsulations also use fairly similar dosages and forms. Typically there a few things to make one stand out over the other, or a company made a misstep with one form or dose.
In regards to blends, it has always been my stance that fruit and vegetable blends are marketing gimmicks because they are too low to make any significant difference. A pinch of depleted powdered kale is just a waste of space in the capsule but people think this helps meet their vegetable quota. However, if done correctly, herbs, adaptogens, bee products, and broccoli sprouts powder can all make a measurable synergistic difference together when extracted (especially dual extracts) at the right dose. I think that the Primitive Science product can still narrow down their list and increase the dosages of certain key compounds, but there isn’t much else for me to critique. Their multi is the only one that I’ve seen that paid this much attention to detail with these blends to make it stand out and relevant, especially at this price point.
Which of these can be complemented by an electrolyte mix for running?
Hey Ryan,
Any of these choices will work with an electrolyte mix. I would just avoid electrolyte mixes with high amounts of other vitamins and minerals besides electrolytes, which would be unnecessary. You may require an electrolyte product with more sodium for running. Our recommended list of electrolyte products can be found here.
Hi Alex:
I really appreciate the time that you have taken to research and share your knowledge on all the best and worst products.
What are your thoughts on Doterra’s Microplex Vitamins, Omegas and Bone Nutrient with Calcium, Magnesium and Vitamin D?
I forgot to share the Doterra website , please see below. Thank you .
Hi Maggie,
Happy to do it!
For the Doterra Microplex, I think a lot of the forms and dosages are correct. The only thing I disagree with is a process used for some of the vitamins that involve yeast fed synthetic vitamins. The company states “To make a vitamin glycoprotein compound, a vitamin is introduced to a culture of lactobacillus and yeast. As it grows, the yeast metabolizes and binds the vitamin into its protein matrix, making the vitamin more recognizable as food in the digestive process. The food-derived minerals in Microplex VMz are similarly cultured in yeast to promote bioavailability.”
I am not aware of any scientific evidence that this is a superior method, or if it may even lower absorption. Since you are taking a multivitamin with food to supplement your food (therefore providing co-factors) to enhance nutritional value, it would appear to render the process they are describing as unnecessary. So until there is independent research done on this process, I remain skeptical.
The Doterra xEO Mega® Essential Oil Omega Complex seems like a fine choice, although expensive.
For the Bone Nutrient Essential Complex, there are conflicting opinions on the use of coral calcium. It is also missing K2, but this may be provided by your multivitamin. I wouldn’t combine this with another product that contains biotin (not sure why they added biotin to a bone product). The RDA for this nutrient actually got taken down quite a bit, and research has shown too much may cause DNA strand breaks. I would take a look at my article The Best Calcium, Magnesium, Vitamin D and K2 Supplements.
Hi Alex:
Thank you for your input, it is greatly appreciated.
Best regards,
Maggie Frettlohr
Hi Alex:
One additional question. Does the Primitive Scientific Multvitamin include sufficient Omegas, or do you recommend to take an additional Omega Vitamin?
Hi Maggie,
It only includes 75mg, so depending on your diet and individual requirements, additional omega’s may be needed.
Hi Alex – I’ve been taking the primitive scientific for women vitamin for the last 2 months and have been very pleased. However I just came across a list of tolerable upper limits of vitamins and now have a question.
Looks like the primitive scientific vitamin includes 3000mcg of vitamin A, which is exactly the tolerable upper limit of vit A– so if you consume vit a from food sources as well (like leafy greens or sweet potatoes — and many athletes follow a good diet), that pushes you into potential vit a toxicity territory, since vit a is a fat soluable vitamin.
Is there reason to believe that athletes can safely consume more than the tolerable upper limit for vitamin A? How should one avoid toxicity (perhaps take a lower dose than recommended on the bottle?)
The amount of vitamin A in the primitive scientific vitamins is the only thing that gives me pause. No other vitamins in the formulation come close to the UL, so if it weren’t for vit a, I would feel absolutely safe taking the full recommended dose. Other than this, I really like these vitamins. I guess I’m curious what the reason is for dancing right on the edge of the upper limit for a fat-soluable vitamin?
Or, does the beta carotene form of vitamin A not have an UL? Maybe I haven’t had enough coffee yet ?
Hi Lily,
No, this is not a concern. Beta-carotene has to be converted to vitamin A. Assuming a vitamin A conversion rate for beta-carotene for juice is 4:1, and fruit and vegetables between 12:1 and 26:1; the total vitamin A contribution from beta-carotene intake represents 10-15% of the RDA. This does not take into genetic variants of the BCMO1 gene that decrease the conversion another 57%, dietary fat intake (the conversion requires fat) and thyroid disorders. True vitamin A comes from eggs, liver, cod liver oil and dairy, and vitamin A requirements are higher for athletes, especially with a high protein diet.
Hi Alex,
What’s your take on the Swiss Rx Multivitamin. Quite expensive but has some research attached to it I found interesting. Is it worth the cost?
Hi Brian,
From the website, it looks like Swiss RX doesn’t specify the forms of micronutrients that are used, so I can’t comment on the quality. I don’t think the price point is justified for the additions because you could get a multivitamin at half the cost, and add additional supplements that would give you much more for the same total of Swiss RX.
Thanks Alex. I’ve been using the Primitive Scientific based on your recommendation above for about a year. I’ve encountered a few supply chain issues which started me looking elsewhere. I’m an endurance athlete and typically train 6-7x week running, cycling, and strength training. I wanted to see if there was a multi that was catered to the sport aspect and that’s how I found Swiss RX. I’ve also been considering these options as well:
1. Thorne elite multivitamin AM/PM – I was a bit concerned by the amount of B12 but liked the AM/PM format.
2. First Endurance MultiV – I have the most interest in this but am hesitant around it being a tablet vs. capsule and am cautious about the Iron, even though it is Ferrochell.
3. Momentous Multivitamin
Are any of these a better choice or is Primitive Scientific still the recommendation?
Hi Brian,
Have you noticed any aspects of your training that could improve? Do you notice any issues with energy, recovery or injuries? This can help you narrow down your needs.
1. The Thorne Elite AM/PM is aimed at athletes like yourself. I also think the B12 is ridiculously high and unnecessary. I don’t think this high of a dose B12 is a good idea unless there is a deficiency/absorption issue.
2. First Endurance MultiV uses a lot of cheap and poorly absorbed forms (cyanocobalamin vs. methylcobalamin, pyridoxine hydrochloride vs. P5P, oxide forms of minerals). I would pass on this one. I also agree about iron supplementation. You really have to be careful with iron. Unless you are low and have trouble getting your iron up with diet, supplementation with it should be avoided.
3. Momentous looks like a solid formulation from someone who knows what they are doing. The B12 is also on the higher level, but 1/3 of the Thorne formulation. At your activity level, I think this would be ok. I would say this is your best alternative to Primitive Scientific and worth trying to see if you notice a difference.
Thanks for digging into this Alex-truly appreciate the guidance. No issues with injury-generally feel like I could use a bit more energy and have some sore muscle issues but somewhat expect this with the training volume. I’ve been using the Momentous Elite Sleep product and been happy with that. I’ll give their Multi a try and see if I notice a difference. Thanks again!
Alex, thank you so much for the insights, your feedback on the various multivitamins on this and the other healthbeat thread is really helpful. I got my nutritiongenome report and I have come down to Naturelo Men Whole Foods Multi, as the best fit for me (plus additional magnesium and cod liver oil). The question I have is about the Naturelo Lead content allegations from ERC. when checking I found this: https://oag.ca.gov/system/files/prop65/settlements/2021-01974S0171.pdf
I was wondering if you might have an updated recommendation or if the amount of lead referenced above might not be something to worry about?
thank you once again for Nutritiongenome and for your helpful articles in Healthbeat!
Hi Stel,
I’m so glad you found the research helpful, and thank you for using Nutrition Genome! Based on that document, it looks like Naturelo was not using the California Prop 65 label in 2021, which is essentially going to be on every supplement that uses whole foods due to the very low lead threshold of Prop 65. This article does a good job of explaining Prop 65 and understanding lead levels in foods like sweet potatoes, spinach and collard greens compared to the small amounts that are in whole food vitamins. So while you are looking out for products that have excessive levels, I wouldn’t worry about trace amounts that are naturally in the soil.
Very interesting, thank you once again Alex! A Consumerlab report on bone strength supplements suggested that naturelo’s bone strength capsules contained all if its claimed amounts of calcium, magnesium, boron, and vitamin D, however the k2 content appears to be 4.3% of the claimed amount. I have contacted them to ask for any third party testing on the whole food men multi, just to be sure that the multi includes all of the listed vitamins. Hope consumerlab can include naturelo in the next round of multivitamin tests. Appreciate your website very much!
Hi Alex!
I’m a 19 year old male athlete (boxer) and I started taking “Primitive Scientific Multivitamin for Men”. I think it’s going great, thank you for the recommendation! Along with the multi I am taking creatine and protein. To complete my regimen I’m looking for an EFA supplement.
I read your other article on the best omega 3 supplements, but I’m still on the edge for what to choose. I’m mostly leaning toward cod liver oil because it has naturally occurring Vitamin A where the PS multi has Vitamin A as beta carotene. The Nordic Naturals Phospholipids or krill oil looks pretty good as well especially for brain health but the PS multi already has phosphatidylcholine and astaxanthin so I’m not sure if it’ll be over doing it. And the regular ultimate omega fish oil looks quite appealing too because I can take a higher dosage of omega 3s without over dosing other nutrients.
My goals are just general health, I want to be as healthy as possible and have supplements as a nice baseline (so happy I found your website). But I also do I have very dry, flaky skin and acne and body acne that would be nice if they were helped by the omega 3 supplement. Some advice would be MUCH appreciated!
Thanks a ton,
Thomas
Hi Thomas,
You are likely going to get the best results from cod liver oil for your goals. This is mainly due to the addition of vitamin A for skin health (the medication Accutane for acne is actually a high dose of a synthetic vitamin A derivative), the increased vitamin A requirement for the utilization of a higher protein intake, and testosterone production.
Fantastic, thanks for the advice, I’m going to go with the cod liver oil then!
Also, a question about my supplements that I’m currently/ going to be taking (multi, cod liver oil, protein, creatine). I read online that you should cycle off of multivitamins, cod liver oil, and protein one month every year, and creatine one month after every three months. Do you know if this is correct?
Hi Thomas,
No problem. I think certain types of cycling makes sense. For example, not many people are aware of the connection between seasonal macronutrient intake that occurred until global agriculture became a reality and you could eat whatever you wanted year round. Traditionally, there was a variation in protein, fat and carbohydrate intake based on the season (as well as the latitude). Animals were leaner in the spring and early summer, then would have a higher fat percentage in the fall and leading into winter. Nuts would also ripen in the fall, increasing fat intake. This variation coincided with energy demands in the elements.
In regards to a multivitamin, cod liver oil, protein and creatine, I have a few opinions. I don’t think cycling off of multivitamins makes much sense if they are dosed appropriately. If you are taking strong formulations, I think that makes sense to give your body a break if you see high levels on tests like B12, iron, vitamin D or B6. Since cod liver oil is high in vitamin A, and vitamin A and D both store in the liver and have a push/pull relationship, I think it makes sense to cycle on during the fall and winter to store vitamin A, then cycle off during the spring and summer to store vitamin D. I don’t think protein powder and creatine need to be cycled off unless your training intensity is reduced dramatically.
I was wondering, what do you think about freeze dried beef organ supplements? Would they be beneficial for my wife who is breastfeeding and myself? I work 50+ hours a week and usually strength train or row most days.
Hi Rich,
I think they can beneficial for both of you, especially for getting vitamin A and B12. You just want to choose a clean source and I don’t think they need to be taken daily. They can be used a few times a week, which makes it last a longer. I like ones that focus mainly on liver and heart because the nutrient levels are higher. PaleoValley Grass-fed Organ Complex is one example that I’ve used off and on.
Nature’s Nutrition – Prenatal Multi + DHA (not Nature Made Prenatal) – Do you have any reviews or feedback if you have taken these? TIA
Hi Aileen,
Sure, happy to help. I wouldn’t recommend this formulation due to the use of synthetic folic acid (should be methylfolate or folinic acid), cyanocobalamin (should be methylcobalamin), ferrous fumerate (poorly absorbed), magnesium oxide (poorly absorbed), and zinc oxide (poorly absorbed).
Thanks, so which Prenatal do you recommend? How about Nature Made Prenatal Folic Acid +DHA?
Hi Aileen,
I just noticed that this comment wasn’t on my prenatal article. This should help you quite a bit! Best Prenatal Vitamins.
are there any certificate of analysis available for Primitive Scientific for Label Content Verification ? the ingredients on the label seem too good to be true
Hi Eric,
Yes, you can request that from the company. Primitive Scientific also just completed the PhytoVest Certification, which was just recently launched and I personally oversee. You can read about the requirements for PhytoVest Certified here.
Hello Alex, I’ve been looking to (re)start a multivitamin regimen and came across your article. I am not an athlete but based on the research you have done, the products you recommend sound clean and soluble which I like. I am going to try the Primitive Scientific for Women. Do you know if there is a quality difference/etc when buying on their website vs Amazon (listed sold by as Primitive Scientific)?
Hi Susie,
Great! I have multiple articles on multivitamins for different age groups and approaches. Here is the main general multivitamin article. My understanding is that there is no difference between buying from their website or Amazon. I had the same question for Rosita Cod Liver Oil because there was a major price difference, and they said they ship from the same warehouse.
Hi Alex,
Are you familiar with turkesterone, and would you recommend it to athletes looking to gain muscle and performance? My 18-year-old son is into weightlifting, has heard a lot about it, and wants to try it. I’m not sure. Thank you!
Hi Catherine,
Yes, I am familiar with turkesterone. I think there is some very interesting research on turkesterone and ecdysterone, which appear to show anabolic effects without the side effects. Not too long ago, the ecdysterone 20HE (also found in small amounts in spinach and quinoa) was included in the World Anti-Doping Agency. My biggest hesitancy with using turkesterone is that I don’t know any legitimate supplement brands with NSF certification manufacturing it. Until there is additional research and more known supplement brands manufacturing it with label verification, I would recommend sticking with creatine and whey protein.
Hi Alex,
I’ve been taking Primitive Scientific Men’s Multivitamin & Multimineral for several years now. I’m concerned because this product used to be clearly marked as being made in a cGMP- and NSF-certified facility—in fact, it’s still listed that way on their website.
I hadn’t looked at the bottle in some time, and now that labeling is no longer there. That’s a red flag to me, especially since the supplement industry can be inherently scammy. Should I be concerned about this? I’m considering switching back to Thorne for my multivitamin needs.