multi vitamin

3 Powerful Benefits of Taking a Women’s Multivitamin for Bikini Weight Training

Ever wonder why you take a women’s multivitamin every day? Is it because your doctor suggested it? Did you grow up taking a multivitamin every morning and you continue to do so today? I started taking a women’s multivitamin daily while in college. My amazing mother worked at a health store and was learning all the benefits of taking a women’s multivitamin. Since she is my mom, I took the advice and added the women’s multivitamin to my daily routine. Fast forward to today, as I am conditioning my body with my bikini weight training, I wanted to understand the benefits of taking a women’s multivitamin.

#1 Boosts the body’s response to stressors

For example, I take the Ultra Plan Ultimate-plus multivitamin for women. It contains black cohosh and dong quai to help with the women’s menstrual process such as menstrual cramps, premenstrual syndrome (PMS), and menopausal symptoms. As I was preparing for my 1st fitness bikini competition, I was given the heads up that as my body’s body fat lowered it might have an effect on my menstrual cycle. For instance, some bikini weight training competitors do not have a period during their 12 week prep before a competition.

#2 Promotes increased energy

Having energy, for me is very important. With my bikini weight training schedule I have very long and full days. To be able to accomplish all the tasks that I choose to complete each day, keeping my energy level up helps to avoid napping in the afternoons while on a break.

#3 Supports bone density and strength

After a bodybuilding fitness bikini competition, the next phase is to build muscle. The bikini competitor is increasing the food intake weekly and the weight works outs increase in intensity. Having good bone density and strength, helps to increase the heavy weights and build the muscle needed for the next competition.

Background to Consider When Choosing Your Women’s Multivitamin for Bikini Weight Training

There are 3 forms a women’s multivitamin. The 1st form a women’s multivitamin can be in is a powder inside a hard-shell pull-apart capsule. The 2nd form could be a liquid inside a soft-gelatin capsule. The 3rd form could be a hard-pressed as tablets that may be chewed or swallowed.  The Ultra Plan Vitamins that I take is the 3rd form. I swallow the hard-pressed tablet.

On the Hi-health website, they have a document regarding health notes and in the document “Many multivitamins contain at least 100% of RDA recommendations. However, decades of research on human nutrition has led many researchers and healthcare professionals to conclude that a “one-size-fits-all” approach does not address the increased need for certain nutrients by people who are not healthy or by those at increased risk of developing various diseases due to genetics or lifestyle habits.” Let’s take a look at what this means.

 The Food and Drug Administration (FDA) calls vitamins “Dietary Supplements.” In dietary supplements are vitamins, minerals, and many other products. On the FDA website there are no dietary supplements approved by the FDA. There are steps manufactures and distributors are required to do and they are listed on the FDA website.   The FDA says, “Although most people get all the vitamins they need from the foods they eat, millions of people worldwide take supplemental vitamins as part of their health regimen.” As I was reading these educational websites, I kept asking myself, “What should be in my women’s multivitamin to maintain my overall health?” I found a good starting place on the FDA website, “There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).” As soon as I read that, I grabbed my Ultra Plan Vitamins container to see if they are listed. Sure enough, all 13 are the first 13 listed on the supplement facts label. To learn more about how much of each vitamin to consume a day visit the National Academy of Sciences article.

Ultra Plan® Ultimate-Plus Multivitamin for women is the dietary supplement that I use. The serving size is 2 tablets. I split the serving size and I take 1 in the morning with a meal and the 2nd tablet at night with my last meal. Taking my women’s vitamin with a meal, helps absorb the nutrients. I have tried other brands and they would cause me to get nauseous. In the past I have purchased by walking to the store. As my daily time schedule has become more full and less time to stop by a store, I would purchase online at the Hi-health store. Also the Ultra Plan Vitamins can be purchased on Amazon.vitamin-b-infographics-source-function-dose

When you are visiting your primary doctor and/or your gynecologist and they suggest you take a women’s multi vitamin, ask them for suggestions that will work well for your body and goals. Usually they don’t suggest any particular brand. They just want to confirm you are taking one. Ask the doctor about the 13 vitamins that the the FDA suggest we need. See if the doctor will suggest that you might need more of a specific vitamin, like Vitamin B or C. Then find your women’s multivitamin label and match them up.   Remember that women’s vitamins are all different with different vitamins and ingredients and then different amounts. To learn the benefits of vitamins such as B or C visit

Talk to your doctor or pharmacist before adding nutritional supplements because there could be side effects. Many articles repeat that a multivitamin is not to replace vitamins that come naturally from foods. Therefore, there could be an over dose of a specific vitamin and have an adverse affect on your body. The multivitamin is to help where there is a gap from the daily food intake. A supplement is not to replace good food eating choices. It is to support your good eating choices. I suggest you read the the National Academy of Sciences for upper limits of intake (ULs) of vitamin that it recommends not be exceeded during any given day.

If you have allergies check the ingredients. An additional tip is if you are looking for a vegan supplement check to see if the capsule is made from animal gelatin. Some women’s multivitamins like Ultra Plan Vitamins have a list of what is not include such as this label.


In wrapping up, I am glad I made the time to research the benefits of taking a women’s multivitamin. The benefits of including the multivitamin supports my goals for my bikini weight training.  Therefore I will continue to take my women’s multivitamin daily.

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