Liquid Multivitamins and Exercise Performance: A Study Review
In a recent study published in Research in Sports Medicine, researchers explored whether a liquid multivitamin and mineral supplement could boost anaerobic exercise performance in resistance-trained men. The study, conducted by Andrew C. Fry and colleagues at the University of Memphis, found that while the supplement did not significantly enhance most performance metrics, it did result in a minor reduction in fatigue during exercise. This finding adds to the ongoing debate about the effectiveness of multivitamins in athletic performance.
The study involved 14 young men who were already engaged in regular resistance training. Over eight weeks, participants were given either a liquid multivitamin/mineral supplement or a placebo. They performed a series of anaerobic exercises, including a 30-second cycle sprint and a set of barbell squats, both before and after the supplementation period. Researchers measured various performance indicators such as heart rate, perceived exertion, blood lactate levels, peak and mean power, and fatigue rate.
Interestingly, the study found no significant differences in most of these variables between the supplement and placebo groups. However, when controlling for pre-supplementation values, a decreased rate of fatigue was noted in the multivitamin group during both exercise tests. This suggests that while the supplement may not dramatically improve performance, it could help reduce fatigue, potentially allowing athletes to train harder or longer.
This study aligns with previous research indicating that multivitamin and mineral supplements do not significantly enhance exercise performance in well-nourished individuals. For example, a guide to sports supplements notes that while deficiencies in B vitamins can impair both aerobic and anaerobic performance, supplementation has not been shown to enhance performance in those who already have a balanced diet. Similarly, a news article highlights that many popular supplements, including multivitamins, often fail to deliver meaningful performance improvements.
The findings from Fry’s study are also consistent with a study on zinc supplementation in elite female volleyball players, which found no significant improvements in anaerobic performance despite better nutritional intake and reduced fatigue. This suggests that while proper nutrition is crucial for peak performance, additional supplementation may not provide the expected ergogenic benefits.
One possible explanation for these findings is that well-nourished athletes already receive adequate vitamins and minerals from their diets, making additional supplementation redundant. The body can only absorb and utilize a certain amount of nutrients, and any excess is typically excreted. Therefore, for individuals who maintain a balanced diet, the marginal gains from supplements may be negligible.
Moreover, the psychological aspect of taking supplements should not be overlooked. The news article mentions a phenomenon known as “licensing,” where individuals who take supplements may feel less compelled to adhere to other essential practices like proper training, recovery, and nutrition. This could potentially offset any minor benefits the supplements might provide.
Despite the lack of significant performance improvements, the minor reduction in fatigue observed in Fry’s study is worth noting. Fatigue is a critical factor in athletic performance, and even a slight reduction can make a difference in training and competition. However, it’s essential to weigh this benefit against the cost and practicality of long-term supplementation.
While the recent study by Fry and colleagues adds valuable insights to the ongoing discussion about multivitamin supplementation and exercise performance, it reinforces the notion that a well-balanced diet is paramount. For most athletes, focusing on proper nutrition, training, recovery, and sleep will likely yield more substantial benefits than relying on supplements. As always, it’s crucial to consult with healthcare professionals before starting any new supplementation regimen.