Wouldn't be ideal if we all ate a well-balanced diet that feeds our bodies the perfect array of essential vitamins and minerals? But in reality, life isn't perfect, and very likely, neither is our meal planning. That's where multivitamins come in - to help fill in those nutritional gaps. According to the National Institutes of Health, more than one-third of Americans take multivitamin supplements. But finding the right one that best fits your needs can be challenging… Vitamins, minerals, multivitamins, multi-minerals. What does it all mean? Are single ingredient vitamins better or are multivitamins optimal? What’s the difference/importance? What should I look for in the ingredients? With so many questions and even more “answers” it’s enough to keep you up all night (which multivitamins could also help with). In this article, I’ll break it all down. By the time you finish reading, you will sleep easy, knowing that you can now make effective, educated decisions regarding vitamins & minerals. What are Vitamins & Minerals? Getting the basics out of the way while keeping it simple yet reasonably scientific: Vitamins are organic compounds essential for normal growth and function. There are thirteen of these essential vitamins (A, B, C, D, E, and K, with eight vitamins in the B complex). Also, vitamins are made by living organisms. Minerals are inorganic elements on the earth and in foods that our bodies need to develop and function normally. Minerals are more frequently found in soil and rock. Comparing the two, it’s easy to see the similarities and some minute differences. The importance is in knowing that both vitamins and minerals are critical to human functioning. Diet Deficiencies Vitamins and minerals can be obtained from several different sources. The most obvious are nutrient-dense foods like meat, vegetables, and fruits. The problem, however, is that most of us aren’t getting the sufficient amount of vitamins and minerals needed. I know what you’re probably thinking. “This doesn’t apply to me.” LOL. Let me tell you… Even if you were to consume a gallon of artisanal spring water every day, have blood work done, visit an endocrinologist, meet with a nutritionist, and have your diet optimized for every macro and micronutrient, as well as incorporate the best biohacking techniques... it’s highly likely you still have something missing. Because of biology. Where Vitamin Supplementation Comes In We all have some deficiencies, to varying degrees. Previously, I mentioned how there are thirteen essential vitamins. The obvious place to start when looking to live a healthier lifestyle is getting enough of those key vitamins. Below are those thirteen essential vitamins, some of the roles each one plays, and suggested foods that contain these vitamins. Vitamin Suggested Foods Vitamin A: helps form and maintain healthy skin, teeth, bones, and soft tissue Sweet potato, spinach, raw carrots Vitamin C: Needed for the growth and repair of tissues throughout the body (and more). Red peppers, orange juice, kiwi, broccoli Vitamin D: Usually comes from the sun, and so necessary it makes you wonder if maybe we do have something more in common with kryptonians. Cod liver oil, Rainbow trout, Sockeye salmon Vitamin E: Helps with the formation of red blood cells and is an antioxidant Wheat germ oil, sunflower seeds dry roasted, almonds Vitamin K: also known as clotting vitamin, allows blood to coagulate (when needed) Frozen collards, turnip greens, kale Vitamin B1: or thiamine, helps convert carbs into energy Black beans, macadamia nuts, asparagus Vitamin B2: or riboflavin, works with other b-vitamins. Also important for growth/production of red blood cells Beef liver, clams, portabella mushrooms, plain yogurt Vitamin B3: or niacin, helps function of; digestive system, skin, and nerves. Chicken breast, marinara sauce, canned tuna Vitamin B5: or pantothenic acid, is essential for growth and food metabolism Shiitake mushrooms, salmon, avocado Vitamin B6: or pyridoxine, helps body make antibodies and hemoglobin, helps maintain blood sugar Poblano, sunflower seed, halibut Vitamin B7: also known as biotin, essential for food metabolism Onion, almonds, eggs, chicken, cabbage Vitamin B9: aka folic acid or folate, helps with tissue growth and repair Frozen spinach, black-eyed peas, white rice Vitamin B12: helps with red blood cell stuff; important for energy and metabolism. Clams, Atlantic salmon, grass-fed ground beef How Vitamin Supplementation Can Help Getting all those every day can be challenging, if not impossible. Luckily, supplementing with vitamins is a powerful way to optimize our lifestyle without having to make massive changes. Multivitamins deliver us a plethora of benefits by helping us get any vitamins and minerals that our diet might be missing. Below I will list some of the benefits found in supplementing with vitamins. Healthy aging* Heart health* Can boost immune system* Improved daily energy levels* Hormone balance* Healthy hair, skin, and nails* Those are just a few of the many possible benefits associated with taking your vitamins. Building Your Foundation Starting by taking vitamins is a way to lay the foundation for the rest of your supplements. It should be the first thing you look at. Yes, even before creatine, protein, or pre-workout. That’s the big role multivitamins play in your supplement regimen. For those of you whose primary focus is getting those essential vitamins into your daily life, Gains In Bulk’s Square 1 (multivitamin) contains 100% of the Recommended Daily Allowance (RDA) of vitamins and minerals from whole food sources and in pre-digested forms to guarantee full absorption and utilization at the cellular level. Multivitamins to Maximize Building your dream physique is no different than the foundation process of building your dream house. While it might be the least “sexy”, and least immediately gratifying, it is the most critical step for longevity. We love our pre-workouts, pump enhancers, fat burners, and recovery products just as much as you do, but unless you are superman, no one is excused from needing a solid foundation. To build muscle, lose fat, and enjoy a healthy lifestyle, you must lay the foundation. Lucky for you, we already did the whole boring part and discovered the vitamins + minerals we need, before building our dream physique. We got to work adding in all the highest quality whole-food ingredients at their clinical doses to promote absorption and guarantee your hard work creates the most results. SUMMARY: Leaving multivitamins, vitamins, and minerals on the shelf or in the cart, is the equivalent of GAINS lost. Build your foundation. Take your health as seriously as you take your gym sessions. In other words, maximize your multivitamin and reap the benefits. The first step is easy. Just click this link. Try Square 1 Multi-Vitamin Now