Evidence B · Good (deficiencies)
Water-soluble + Fat-soluble
Chronic
A good multivitamin covers the basics — vitamins (A, an activated B-complex, C, D, E, K), minerals (Zn, Se, Cr, I) and essential cofactors. For an ultramarathon runner at high volume plus a caloric deficit, it is safe to assume that some micronutrient is below optimal at any given time. The multi is a "nutritional safety net".
Dose2 capsules/day
TimingWith meals (morning + lunch)
Food✅ With fat (vit A, D, E, K)
B12/Folate formLook for active forms (methylcobalamin, 5-MTHF)
Why it matters for ultramarathon runners
- Vit D3: immunity, muscle function, recovery. Indoor athletes frequently have low levels.
- Vit C: collagen synthesis (synergy with your Shaw protocol); a cortisol modulator on long runs.
- B-complex: cofactors across all energy metabolism; active B12 and folate optimize methylation.
- Zinc and Selenium: immunity; zinc is also involved in testosterone and recovery.
- Iodine: thyroid and basal metabolism — frequently underdosed in modern diets.
Product in use: LE Two-Per-Day Multivitamin
Life Extension's Two-Per-Day Multivitamin is a benchmark because it uses bioactive forms and doses at the therapeutic level (not just the RDA). Key differentiators:
- 5-MTHF (active folate, not folic acid) — critical for carriers of MTHFR variants
- Methylcobalamin (active B12, not cyanocobalamin)
- Pyridoxal-5-Phosphate (active B6)
- Vitamin D3 cholecalciferol 2000 IU (not D2)
- Quercetin, lutein, zeaxanthin, apigenin (antioxidant extras)
- Magnesium 100 mg + Iodine 150 mcg + Zinc citrate
Composition and dose
- Bottle in use: 120 capsules = 60 doses (2 caps/dose)
- Price: $18.00 USD
- Cost/dose: $0.30 (= R$1,55/dose @ 5,15)
- Dosage: 1 capsule at breakfast + 1 capsule at lunch (with a meal containing fat)
- Bottle lasts: ~2 months at the standard dose
💡 "Tablets" vs "capsules" version: LE offers both. The capsules are easier to swallow and have slightly better absorption; the tablets are slightly cheaper. Most people prefer the capsules.
Overlaps with your stack
- Magnesium 100 mg: the multi contributes ~100 mg/day; added to Magnen B6 (260 mg/day) and Neuro-Mag (144 mg/day), it totals ~500 mg/day — within safety limits and within the target (300–500 mg/day).
- Vitamin C: the multi provides ~250–500 mg, but for the Shaw protocol (collagen + 500 mg Vit C 60 min pre-workout), use a separate Vit C at the right time.
- B6: the Two-Per-Day already has P-5-P (active B6); the LE Mitochondrial Energy Optimizer also has 100 mg of P-5-P; Magnen B6 has 1 mg of regular B6. Combined total: it may be above the RDA but within safety limits (UL 100 mg/day in adults).
⚠️ Warnings:
- Iron: the Two-Per-Day does NOT contain iron (a deliberate decision by LE). If you have low ferritin, you may need to supplement separately. It is not a problem for most men.
- Vit K: contains ~80 mcg. If you are on an anticoagulant (warfarin), tell your doctor.
- Copper: contains ~1 mg. Continuous zinc supplementation at high doses (>40 mg) may reduce copper absorption — the multi covers this.
When the multi is not enough
- Low Vit D3 on a blood test (<30 ng/mL): the 2000 IU in the multi may not be enough. Consider 4000–5000 IU/day separately until levels normalize.
- Low ferritin: a female athlete or a man with chronic loss → supplemental iron (with Vit C for absorption).
- Training volume >15h/week: micronutrient demand rises; the multi covers it, but you may complement with something more specific (e.g., extra Vit C).
Evidence
- RCT COSMOS-Mind: multivitamin and cognition in older adults PubMed, 2022
- RCT COSMOS-Web: multivitamin and cognitive function PubMed, 2023
- Examine.com — Multivitamins Examine