Introduction
Multivitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes. For the human body to achieve at its maximum potential, it must be fed a vast and complex array of vital nutrients. Deficient in one of the essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and the performance therefore declines.

Daily consumption of a high-potency multivitamin formula may help ensure the presence of essential cofactors essential for thousands of metabolic reactions. If your body is deficient in just one of the essential vitamins and minerals over a thousand chemical and enzymatic processes in your body could be impaired. Each and every vitamin and mineral is responsible for thousands of biochemical reactions, including the formation of hormones.

Eye vitamins
Amongst the vitamins that are considered beneficial for the eyes, vitamin A tops the list.

Vitamin A and its sources:
Carotenoids are substances that give carrots their orange color. They are found in many red, yellow and orange fruits and vegetables, as well as in green, leafy vegetables. Vitamin A, a fat-soluble vitamin, plays important role in sight, growth, and development and maintenance of healthy skin, hair, and mucous membranes; immune functions; and reproduction. Retinol or vitamin A is also found in animal foods such as whole eggs, milk, and liver. Generally, fat-free milk and dried nonfat milk solids which are sold in the United States are fortified with vitamin A to replace the amount lost when the fat is removed. It is also well established that major dietary contributors of retinol are milk, margarine, eggs, beef liver and fortified ready-to-eat cereals, whereas major contributors of provitamin A carotenoids are carrots, cantaloupes, sweet potatoes, and spinach.

Vitamin A deficiency:
Vitamin A deficiency is one of the universal causes of preventable blindness in children throughout the world. The deficiency has chances of leading to several other forms of infections. It causes night blindness in pregnant women and also may add to the risk of maternal mortality.

Vitamin C and E:
Besides the major contributor vitamin a, vitamin c also reduces the risk of glaucoma, cataracts and macular degeneration. Bioflavonoids help the body to absorb vitamin C and sometimes work as antioxidants themselves. Like vitamins A and C, vitamin E may reduce the risk of cataracts and macular degeneration.

Vitamins for hair

The vitamins that are considered to be the best for hair growth are amino acids and vitamin B complex. Their supplements are easy to swallow and have beautiful effects. The intake of vitamins like vitamin B6, biotin, inositol and folic acid not only improves hair growth but also cause a general improvement in the health of one’s hair. The specific vitamins important for hair growth are vitamin B5 (pantothenic acid) and B3 (niacin).this was concluded by means of an observation
Where rats were fed on foods rich in vitamin B and there lost hair got completely restored.
Heavy intake of vitamin supplements, in some cases, has resulted in stimulating hair growth. Men deficient in vitamin B6 often lose their hair. When they are deficient in folic acid, some men became completely bald! As in case of animals, when normal intake of these vitamins is restored, the hair also returns in most instances.

Vitamin A and healthy hair:
It is a well known fact that vitamin A is essential for a proper vision during night and that its deficiency causes nightblindness. But what is to be observed here is that a deficiency of vitamin A in the body also causes flakiness of scalp. But trying to overcome the efficiency may lead to an itchy and embarrassing situation. A heavy intake of vitamin A for a long period of time can result in hair loss, but the problem reverses when the intake of vitamin A is stopped.

Apart from vitamin B complex and vitamin A, essential fatty acids also contribute in improving hair texture.