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Answers

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  A good quality multivitamin with adequate levels of vitamin B complex will enhance energy metabolism, support exercise performance and can assist stamina and endurance if you are undergoing an exercise routine. For women, it is advisable to look for a multivitamin that has a good dose of iron to allow for their extra requirement of this nutrient.
  
  It may take up to 4 weeks to feel the benefits of vitamin supplementation, however most people will begin to notice an increase in energy and vitality well within 2 weeks. Look for changes in stress levels, sleep, energy and increased resistance to infection. Even if the effects of the multivitamin are subtle, internally the benefits of supplying increased amounts of certain nutrients will be very beneficial.
  
  Multivitamins work best when taken with food. This not only helps increase the absorption and utilisation of the nutrients, but also prevents any gastrointestinal upset or nausea that can occur if they are taken on an empty stomach. Ideally select a multivitamin that allows for optimum absorption of nutrients in a split dose to take full advantage of the ingredients.
  
  I recommend taking a multivitamin early in the day, with breakfast or lunch to optimise energy production during the daytime. Keep the box/bottle near where you prepare your morning meal, or on your desk at work to remind you to take it. If your memory is very bad, you might put a reminder in your calendar or phone for the first few days/weeks until you establish it as part of your daily routine.
  
  Taking your multivitamin regularly instead of sporadically will maximise your results and provide you with the motivation to continue both taking it, and hopefully establishing other helpful habits including exercise and healthy eating routines.