HPMP Vitamin Foundation Guide

Your Foundation Comes First

Your vitamins are the foundation of your recovery, focus, and overall health. These aren’t quick fixes — they’re building blocks that help your body perform, recover, and adapt over time. Think of this as the backbone of your daily routine — the small, consistent habits that support every lift, every meal, and every recovery session.

Daily Multivitamin: The Foundation of Your Health Stack

Let’s start simple but powerful. A multivitamin is the foundation of my entire supplement routine. It’s not flashy, but it’s one of the most impactful habits you can build. This isn’t about chasing a pump, it’s about covering the gaps your diet might miss and giving your body the raw materials it needs to function like a machine.

Why It Matters

Even with a clean, balanced diet, you’re not getting every micronutrient your body needs daily. Fruits and vegetables lose some nutrient density through transport, storage, and cooking. Add in long workdays, stress, or training volume, and you’re burning through vitamins faster than you can replenish them. A high-quality multivitamin works like an insurance policy for your nutrition — backing up your diet by providing consistent doses of the essentials your body uses every single day:• B Complex Vitamins for energy production and brain function• Vitamin D & A for immune strength and hormonal support• Zinc for cell repair and recovery• Magnesium & Calcium for muscle contraction and bone health• Antioxidants (C, E, etc.) to fight oxidative stress from hard trainingThink of it like this: your macros are the fuel; your micronutrients are the engine oil — without them, everything runs rough.

How Much to Take (and When)

For most people, one serving of a complete multivitamin meets 100–200% of daily values for key nutrients. But here’s the deeper breakdown for active individuals:• Men under heavy training: Look for slightly higher zinc (10–15 mg), magnesium (200–400 mg), and B-complex content.• Women in active phases: Focus on iron (18 mg) and folate (400 mcg) support, depending on diet and cycle phase.• Bodyweight Factor: A general baseline is 1 serving per day for every 150–200 lbs of lean body weight.  - Example: If you’re around 200 lbs and training hard, stick to 1 daily serving.  - Heavier athletes (250+ lbs) can consider splitting it into 2 smaller doses, one in the morning, one post-workout to maintain steady nutrient availability throughout the day. Always take your multivitamin with food, ideally a meal containing a little healthy fat, and it helps fat-soluble vitamins (A, D, E, K) absorb properly.

The Role of Water: The Overlooked Key

Hydration isn’t just about quenching thirst it’s the transport system for vitamins and minerals.

Water:

• Helps dissolve and deliver water-soluble vitamins (like C and B-complex) so your body can actually use them.

• Supports kidney function, allowing your system to flush excess vitamins or toxins.

• Regulates body temperature and cell function, which are all crucial when you’re training and sweating hard.

Aim for:

• 0.6–0.8 oz of water per lb of body weight daily.  - Example: 180 lbs → roughly 110–145 oz (3.5–4.5 liters) per day.

• Add electrolytes or a pinch of sea salt to your morning water or workout drink to maintain mineral balance and absorption efficiency.

Coach’s Tip

Don’t underestimate consistency here. The benefits of a multivitamin compound over time, your body needs to build up nutrient stores, not just “dose and forget.” Pair it with daily hydration, a solid diet, and real sleep, and you’ll notice clearer energy, stronger recovery, and sharper focus. Fuel your system, don’t just feed it. The right micronutrients make every rep, every meal, and every recovery session count.

Each following section for Vitamin D3, Calcium, Magnesium, Vitamin B Complex, Omega-3, and Turmeric will follow this same detailed breakdown with personalized dosage guidance, hydration cues, and scientific reasoning so readers of all levels understand both the fundamentals and the deeper science behind performance nutrition if you want to know more details.