The recommended daily dose of vitamin A is 850 μg retinol equivalent (RE) for adult men and 700 μg RE for women. Pregnant and breastfeeding women have an increased need, while children and adolescents require between 300 and 950 μg RE, depending on age and gender. These amounts can be covered by a balanced diet and, if necessary, by additional dietary supplements. Ideally consult your doctor about a vitamin A dose that is right for you.

The best form of vitamin B12 includes the natural types of the vitamin – methylcobalamin, hydroxocobalamin, and adenosylcobalamin – as these are best absorbed by the body. Capsules often offer particularly pure compositions, but drops are also a viable option.

You can meet your daily vitamin B12 requirement through animal-based foods (e.g. liver, fish, eggs, dairy products) or dietary supplements.

Vitamin intake may vary depending on the type of vitamin and your individual needs. Here are some general guidelines: Water-soluble vitamins (e.g. vitamin C and B vitamins): these can be taken at any time, but many people prefer them in the morning on an empty stomach to ensure the best absorption. Fat-soluble vitamins (vitamin A, D, E, K): these should be taken with a meal as they are better absorbed. Iron: should ideally be taken on an empty stomach. People with a sensitive stomach can take it with a light meal. Vitamin C can improve iron absorption, so it can be helpful to take iron with a glass of orange juice – iron supplements containing vitamin C. Calcium: calcium should be taken between meals to improve absorption. However, it can also be taken with meals for better tolerability. It is important to follow the specific instructions on the food supplements labels to ensure proper intake and absorption.

Each of the 13 vitamins performs specific tasks in our body. It is therefore important to ensure that our bodies are always sufficiently supplied with all vitamins. 

A good all-round supply of vitamins is important for feeling energetic and fit. And that, in turn, is a prerequisite for intensive training. However, when it comes to muscle growth in the narrower sense, other micronutrients should be on your supplement list: protein powder, creatine, BCAAs and, if necessary, supplements containing zinc, glutamine or magnesium.

In order to ensure optimal health, it is important to regularly consume a sufficient amount of essential vitamins. Here are the most important vitamins to be included in your daily diet: Vitamin A: Important for sight, skin health and the immune system. Found in carrots, sweet potatoes, spinach and dairy products. B vitamins: This group includes several vitamins that play all the important roles in energy metabolism and red blood cell production. B vitamins include: Vitamin B1 (thiamine): in wholegrain products, pork and legumes. Vitamin B2 (riboflavin): in milk, eggs and green leafy vegetables. Vitamin B3 (niacin): in meat, fish and wholegrain products. Vitamin B5 (pantothenic acid): in avocados, broccoli and eggs. Vitamin B6 (pyridoxine): in poultry, fish, bananas and potatoes. Vitamin B7 (biotin): in eggs, nuts and seeds. Vitamin B9 (folic acid): in dark green vegetables, oranges and wholegrain products. Vitamin B12 (cobalamin): in fish, meat, dairy products and eggs. Vitamin C: important for the immune system, skin health and iron uptake. Found in citrus fruits, peppers, broccoli and strawberries. Vitamin D: supports the immune system and bone health. It can be synthesised by sunlight and is found in fatty fish, eggs and fortified dairy products. Vitamin E: an antioxidant that protects cells from damage. Found in nuts, seeds and green leafy vegetables. Vitamin K: important for blood clotting and bone health. It is found in green leafy vegetables, broccoli and soybean oil. The daily requirements for individual vitamins cannot and do not have to be achieved on every single day. To maintain health and well-being, it is entirely sufficient to reach these recommended levels within one week. This is especially true for fat-soluble vitamins A-D-E-K and water-soluble B12 with storage capacity in the body – they can be kept in store, to a greater or smaller extent depending on the vitamin.

An insufficient vitamin supply can affect our immune functions. Studies indicate that a deficiency of vitamins A, D and E can play a role in allergies.

A multivitamin supplement contributes to the body's daily supplemental basic intake of the micronutrients it contains.

How much of a multivitamin should be taken daily depends on the particular preparation. It is therefore best to follow the manufacturer's recommendations on this question.