Overview Of The Centrum Performance

They say that Centrum Performance is something that you’ll love, “if you regularly exercise and do sports”. It is a “unique multivitamin with 21 essential nutrients plus Gingko Biloba & Ginseng” that comes from the World’s No. 1 multivitamin supplement manufacturer. And specifically “tailored to give the extra support for energy release”.[1]

However, I wouldn’t take their word for it. In this Centrum Performance review we will look at its ingredients, evaluate them, check for additives, if they are harmful or harmless to ultimately decide upon, if this Centrum Performance should be considered as a viable choice for supplementation.

Nutrient Amounts & Efficiency


Centrum Performance contains all of the vitamins that are needed daily at least from the perspective of vitamin diversity. The only exception to this is Choline, which the supplement does not have at all (see Prime Daily Values).

However, essentially the vitamin amounts and forms are not great to put it lightly.

Overall Assessment of Vitamins for the Centrum PerformanceOne other thing I noticed is that the supplement label does not specify many of the vitamin forms. Which I do find quite obnoxious. That is as if they are saying that the vitamin forms does not matter. Which essentially is simply misleading people as they are extremely important and can make all the difference between a bad, good and the best supplement.

On that note, Vitamin A supposedly has both of its forms: retinoids (a form of Vitamin A that is not specified) and carotenoids (Beta Carotene). It’s really hard to say, how much of which is in the supplement as it’s not declared on the label. Also having just a single form of carotenoid is not okay.[2] [3] [4] [5] [6] [7] [8]

The forms of Vitamin B1B2B6, B12, C, D, and are not clarified. Therefore, it’s pretty safe to say that all of these vitamins are either in poor or average forms for consumption. Because why else would they not clarify those then?

But it does not end there. Also the form of Vitamin Band Bare poor forms for consumption and most likely will provide little benefit.[9] [10] [11] [12] [13] [14] [15]

The only two exceptions to this mediocrity are Vitamin B3 and B7, which are in some of the best forms available. Nonetheless, amount wise these two are also not enough for optimal health.[16] [17] [18] [19]

Overall, from the vitamin point of view, it looks very sad.

Minerals (& Trace Elements)

Honest to God, I have no idea how many of the essential nutrients Centrum Performance contains.

The label of Centrum Performance indicates 8 minerals. However, the ingredient list (that’s where all the real ingridients are listed) lists 3–5 more. Therefore, supposedly the supplement also contains those (Magnesium, Calcium, Potassium and probably also Chloride, Phosphorus). But there is no way of actually knowing how much of these are in the supplement as the label clearly does not indicate it.

Overall Assessment of Minerals for the Centrum PerformanceAs for the vitamin amounts that are declared, the overall situation is better than it is with vitamins, however, I would still not consider it good.

Iodine comes in the best form possible. And that is also it. There are no other best forms. Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum, Iron – all are either poor or average.[20] [21] [22] [23] [24] [25] [26] [27] [28] [29] [30] [31] [32] [33] [34] [35] [36]

There is one more thing regarding Iron.

Supplementation of Iron is only recommended for menstruating women due to the iron loss during menstruation.[37] [38] [39]

As for everyone else – we are more than just likely to acquire the amounts needed through food. Whereas, constant amount of excess Iron (which may occur if an iron supplement is used long-term) within the body may cause heart disease, liver damage, diabetes and other very serious health issues.[40] [41] [42] [43] [44] [45] [46]

Therefore, Iron in the supplement long-term can and will cause more harm than good. So, if you’re not in that group of people, who should use it, don’t.

Other Beneficial Substances

Centrum Performance provides with two additional beneficial substances: Gingko Biloba and Ginseng.

Ginkgo Biloba is a very, very cool herb. It is often times marketed as a memory improvement herb, however, some very large highest standard studies have proven that in healthy people it is not the case. Nonetheless, Ginkgo Biloba is proven to have truly great antioxidant and anti-inflammatory capabilities, to inhibit anxiety, to improve mood, to help restore vision, to prevent fatigue and infections and provide with other awesome benefits.[47] [48] [49] [50] [51]

Ginseng is one of the most popular herbs in the world. It’s very widely used as a medicine. Ginseng improves blood sugar levels, brain function, mood and reduces stress, improves lung function, prevents cancer, boosts immune system. It also increases the energy levels.[52] [53] [54] [55] [56]

Additives (The “Other Ingredients”)

Centrum Performance additive list is quite a long one. It contains E460, E464, Gelatin, Maltodextrin, E1202, Starch, Modified Starch, Sucrose, E551, E470b, E570, E433, Lactose (from milk), Hydrogenated vegetable oil, E171, E110, E129.

E460 and E464 both are types of cellulose, which are some of the safest additives out there. No health concern here.[57]  [58] [59] [60] [61] [62] [63] [64]

Gelatin is a substance produced out of animal (pig’s, cow’s lamb’s, chicken’s, fish’s) ligaments, skin, tendons, tissue and bones. But exactly because of this fact it provides a lot of various amino acids once consumed, all of which are beneficial.[65] [66] [67] [68] [69] [70] [71] [72]

As for side effects, Gelatin can cause unpleasant taste in the mouth, bloating, heartburn, belching, as well as heaviness in the stomach.[73]

Maltodextrin is essentially a sugar that has quite a number of ways, in which it can be used as an additive (binding agent, preservative, filler, etc.). But it does mess with our blood sugar levels more than the regular sugar.[74] [75] [76] [77] [78]

As it’s essentially a sugar, it has the same bad side effects as sugar does: it causes obesity, eating disorders, diabetes, heart disease, cancer, aggressive behaviour, depression, learning difficulties, hyperactivity and a whole lot more of adverse effects.[79] [80] [81] [82] [83] [84] [85]

In fact, Maltodextrin is likely to cause also sudden headache, itching, difficulty breathing, bloating, diarrhea, rash, improves our susceptibility to diseases in a bad way and has other harmful effects.[86] [87] [88] [89] [90] [91] Other than that, Maltodextrin supposedly can also be used as a cover-up additive masking many much more hazardous additives within the supplement.[92] [93] [94] [95]

Crospovidone (also known as E1202) is the insoluble form of polyvinylpyrrolidone. Although, this is not something I’m 100% certain of, supposedly, this substance is an insoluble one. This basically means that it is likely all excreted from the body and, therefore, safe for long-term use.[96] [97] [98] [99]

Sucrose is “a crystalline disaccharide, C12 H22 O11, the sugar obtained from the sugarcane, the sugar beet, and sorghum, and forming the greater part of maple sugar; sugar.”[100] All the fancy definitions aside, it is another word for sugar.

But what processed sugar does I already explained. Needless to say, it’s something you definitely don’t want in your multivitamin supplement.

Starch (probably similarly to other Centrum vitamins, out of corn) in low amounts probably won’t affect you that much. However, when you consume it, inside of one’s stomach it becomes almost rock solid. The more you consume the worse it gets. And we have a lot of it in our daily foods already.[101] [102] [103] [104] [105] [106] [107] [108] [109] [110]

Ultimately, it causes insane digestive problems, along with which can possibly come serious side effects like malnutrition.[111] [112] [113] [114] [115] [116] [117] [118] [119] [120]

Modified Starch (most probably corn) is essentially that same starch only chemically altered and modified.[121] [122] [123] [124] [125] Therefore, the possible adverse effects are likely the same.[126] [127] [128] Furthermore, taking into account that that’s the chemically altered and modified version, probably there are some other as well.

E551 or Silica, or Silicon dioxide is one of the safest additives there is. It is found in essentially everything in the nature and also safety wise in long-term studies have proven to be harmless.[129] [130] [131] [132]

E470b or Magnesium Stearate and E570 or Stearic Acid are pretty similar in a sense that internet along with quite a few specialists have deemed them harmful and avoidable.[133] [134] [135] [136] [137] [138] [139] [140] [141]

However, the reasons behind this are very poorly founded and can be easily refutable when dissected. Ultimately, both Magnesium Stearate and Stearic Acid are very safe for consumption.[142] [143] [144] [145] [146]

E433 or Polysorbate is a synthetic compound used in foods, supplements, medicine and vaccines. In supplements supposedly it’s used to improve the consistency of capsules, as well as to help pills disperse in the stomach. There are quite numerous side effects associated with E433 like coughing, stomach pain, irritation. It can also (quite likely) cause extremely severe allergic reactions, which may come in a number of very unpleasant ways. There are also other serious concerns.[147] [148] [149] [150] [151] [152] [153] [154] [155] [156] [157]

All in all, definitely avoid the E433 as it has way too many potential health risks that are, in my opinion, extremely likely to occur, if this substance is used regularly. Do also avoid E432 and E434–E436, because these are very similar to the E433.

Lactose (from milk) is one among the two most widely spread hidden allergens that lead to brain problems. Majority of people have a hidden allergy towards dairy products. You might have it, and you might not even know it. This is because symptoms of having the allergy may develop at any time in the time frame of 3 days after consuming a dairy product.[158]

Ultimately, not only it causes inflammation and toxic effects, but also it can lead to everything starting form a simple brain fog to depression, ADHD, dementia and autism.[159] Therefore, this is not something that I would advice having in your everyday supplement.

Hydrogenated vegetable oil is trans fat. It’s just a different name invented to hide these incredibly harmful fats so that people wouldn’t recognise them as easily.[160] [161] [162] [163] [164] [165] [166]

Stay away from these kind of substances like the plague. Trans fat not only damages your cells (that includes scarring arteries), they are very likely to cause inflammation, obesity, ADHD, diabetes and damages normal brain function. Furthermore, there is a whole list of other possible adverse effects.[167] [168] [169] [170] [171] [172] In fact, hydrogenated oils are among the most harmful additives there is to any food. Period.[173] [174]

E171 or Titanium Dioxide used to be a quite harmless additive. But nowadays, not too much, because of the nanoparticles, which is the second most produced nanomaterial on the Planet. A supplement will most likely contain these nanoparticles.[175] [176] [177] [178] [179] [180] [181]

The problem with nanoparticles is their size. Yeah, it’s more pleasing for the food industry as regards to the colour visually, but these particles are too small for the digestive system to filter. And this results in those particles being able to move freely across the body and cause an inflammation. Which can lead to a lot of serious problems, for example, brain damage, lung damage, liver damage, you name it.[182] [183] [184] [185] [186] [187] [188] [189]

E110 and E129 are artificial colours, which as additives are extremely bad for your health. Artificial colouring is known to not only to cause unpleasant behaviour patterns in children, but also are the root reason of hyperactivity, irritability and a large number of different cancers.[190] [191] [192] [193] [194] [195] [196] [197] [198] [199]


At the end, Centrum Performance is not the kind of supplement you should go for.

It is all right when it comes to vitamin diversity, however, on the contrary when discussing the available nutrient amounts and forms. Both are quite miserable.

As for additives – there are quite a few that you should better avoid.

All in all, if you are using or have used this supplement, you may have noticed feeling better, more focused, more relaxed, overall slightly better. However, this is purely the effect of both of the other beneficial ingredients that are added to the supplement – Ginseng and Ginkgo Biloba. Therefore, one may have a misleading impression of Centrum Performance being a great supplement.

However, it is much better to find a supplement that provides with Ginseng and Ginkgo Biloba than to consume Centrum Performance. Because in the long run Centrum Performance just might cause more bad than good due to the additives it has.

For some of the most awesome multivitamins that I’ve come across, check out this article.

If you liked the article, please leave us a comment below – even one sentence helps! And consider including your Twitter handle so I can thank you personally!

A note, a question or your personal view on the supplement – all are truly welcome. And sharing will always be sincerely appreciated.

Have An Awesome Day!

References   [ + ]


  • Lola Que

    September 25, 2018 - 21:44

    Thank you.
    Wow, that was a lot to take in. But it is entirely useful.

    • Matiss Dzelve

      September 26, 2018 - 06:15

      Hey, Lola!

      Yeah, the additive list and everything else to the supplement are definitely a lot to take in.
      Above all I’m truly glad you found the article useful! 🙂

      Cheers and have an Awesome Day!

  • Sumit

    May 10, 2018 - 10:59

    Hi Matiss,
    Thanks for describing and going in depth on Centrum Performance. I had no idea that I have to consider so many aspects of a supplement like what form is the vitamin or mineral in and similar stuff.
    I definitely will keep it in mind in the future. Thanks!

    • Matiss Dzelve

      May 14, 2018 - 07:02

      Hey, Sumit!

      I’m glad you found the article helpful. 🙂

      Cheers! And have a great day!

  • Michael Miller

    February 27, 2018 - 02:59

    Thank you for such a thourough and easy to understand breakdown of Centrum Performance. Your review matched what I heard from a septic worker who talked about one of the most common things he finds are whole Centrum tablets. It is very sad how these companies can get away with these unsubstantiated claims. I really liked the charts you created. They are a great visual reference about whats good and whats not.

    • Matiss

      March 6, 2018 - 13:39

      Hey, Michael!

      Yeah, I mean most people don’t know any better. And that is what most multivitamin companies market for. I do feel like that all these companies really care about is profit and not the actual health and well-being of their customers. And this is as you already mentioned – quite sad.

      I’m glad you liked the charts. 🙂

      Have a Great One!

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