Essential Vitamins You Need to Boost Muscle Gain Effectively
, by Sandesh Prasannakumar,
9 min reading time
If you have been wondering, “What vitamins should I take for muscle gain?” and don’t yet have an answer, you have landed at the right place. First of all, it is great that you recognise the crucial role certain vitamins play in your journey of enhancing your muscular body. Most people remain within the cocoon of micronutrients, like carbs, fats, and proteins, when it comes to bodybuilding. But there is an array of vitamins without which you will never be able to reach your body’s full potential. It is true that, unlike macronutrients that provide energy, vitamins don’t directly provide energy. However, they help various bodily processes work smoothly. Think of them as little helpers or co-pilots that assist in the biochemical reactions necessary for maintaining health.
What Vitamins Should I Take for Muscle Growth?
We can simply list all the vitamins that boost muscle growth in your body. However, that would be half the information.
Vitamin D: Enhances muscle function and bone health.
Vitamin B12: Catalyses red blood cell production and protein synthesis.
Vitamin C: Gives impetus to collagen production and works as an antioxidant.
Vitamin E: Protects muscle cells from oxidative stress.
Vitamin A: Supports cell growth and protein synthesis.
Vitamin K: Involved in protein synthesis and bone health.
Vitamin B6: Required for amino acid metabolism and the production of neurotransmitters.
Vitamin B9 (Folate): Supports cell division and protein synthesis.
Vitamin B1 (Thiamine): Helps with energy metabolism for muscle contractions.
Vitamin B2 (Riboflavin): Important for energy production in the body and metabolism.
Let’s deep dive further into the functionalities of some of the key players from the above list, which will help you understand and assess the cruciality of these vitamins in gaining muscle mass.
What Vitamins Should I Take for Muscle Growth?
The Answer is Vitamin D
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, which are crucial for maintaining strong bones and muscles.
Benefits:
Muscle Function: Vitamin D plays a role in muscle contraction and overall muscle function, making it easier to engage in physical activities and strength training.
Bone Health: Strong bones support muscle growth and strength. By helping with calcium absorption, Vitamin D indirectly supports muscle function.
Effects of Deficiency:
Weak Muscles make workouts less effective and increase the risk of injuries.
Bone Pain might lead to difficulty in performing exercises.
Supplements:
Nature Made Vitamin D3
Dosage: Typically, the recommended dosage is 1,000 to 2,000 IU (International Units) per day, though individual needs may vary.
Vitamin Content: Each tablet usually contains 1,000 IU (25 mcg) of Vitamin D3.
Nordic Naturals Vitamin D3
Nordic Naturals uses Vitamin D3 derived from lichen, making it suitable for vegetarians.
Dosage: The common dosage is 1,000 to 2,000 IU per day.
Vitamin Content: Each soft gel provides 1,000 IU (25 mcg) of Vitamin D3.
The Answer is Vitamin B12
Vitamin B12, or cobalamin, is a vitamin that dissolves in water and is pertinent for red blood cell formation and nerve function.
Benefits:
Energy Production: Vitamin B12 helps in red blood cell production, which is responsible for carrying oxygen to your muscles. More oxygen means better endurance.
Protein Metabolism: It also is a part of metabolising proteins, which are the building blocks of muscles.
Effects of Deficiency:
Fatigue and Weakness can hinder your ability to perform workouts and build muscle.
Neurological Issues might also affect nerve function, leading to conditions such as numbness or tingling in the limbs.
Supplements:
Jarrow Formulas Methyl B12
Methylcobalamin is one of the most effective forms for supporting energy levels and neurological function.
Dosage: The recommended dosage is typically 1,000 mcg per day.
Vitamin Content: Each lozenge contains 1,000 mcg of Methylcobalamin (Vitamin B12).
Nature's Bounty B12
It provides Vitamin B12 in the form of Cyanocobalamin, which is commonly used and effective for most people.
Dosage: The typical dosage is 1,000 mcg per day.
Vitamin Content: Each tablet provides 1,000 mcg of Cyanocobalamin (Vitamin B12).
The Answer is Vitamin E
A fat-soluble vitamin, Vitamin E has powerful antioxidant properties that protects cell membranes from oxidative stress.
Benefits:
Muscle Recovery: Vitamin E helps reduce oxidative stress caused by intense physical activity, which can aid in faster muscle recovery and growth.
Blood Circulation: It also supports healthy blood circulation, which can improve nutrient delivery to muscles during and after exercise.
Effects of Deficiency:
Muscle Damage can causeoxidative stress, which can affect muscle repair and growth.
Poor Circulation can lead to reduced efficiency of nutrient and oxygen delivery to muscles.
Supplements:
Nature Made Vitamin E
It provides Vitamin E in the form of d-alpha-tocopherol, the most active form of Vitamin E.
Dosage: The recommended dosage is usually 400 IU per day.
Vitamin Content: Each soft gel contains 400 IU (268 mg) of d-alpha-tocopherol (Vitamin E).
Solgar Vitamin E
It provides Vitamin E in the form of mixed tocopherols, which may offer broader antioxidant benefits.
Dosage: A common dosage is 400 IU per day.
Vitamin Content: Each soft gel contains 400 IU (268 mg) of Vitamin E from mixed tocopherols.
The Answer is Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin known for its antioxidant properties and power to grow and repair muscle tissues.
Benefits:
Collagen Production: Vitamin C is crucial for producing collagen, which is a protein that helps build and repair muscles, tendons, and ligaments.
Antioxidant Protection: It helps protect muscle cells from damage caused by free radicals during intense workouts.
Effects of Deficiency:
Poor Muscle Repair can slow down muscle growth.
Weakened Immunity can make your body more prone to illnesses that can interrupt your training.
Supplements:
Emergen-C
It provides a high dose of Vitamin C, along with other vitamins and minerals, in a powder form that dissolves in water. It’s known for its immune support benefits.
Dosage: The typical dosage is one packet per day.
Vitamin Content: Each packet contains 1,000 mg of Vitamin C.
Nature Made Vitamin C
It comes in tablet form, and the brand is known for its quality and reliability.
Dosage: The standard dosage is 1 or 2 tablets per day.
Vitamin Content: Each tablet typically contains 500 mg of Vitamin C.
What Vitamins Should I Take for Muscle Growth?
Below is a table with quantities you need to ensure there are no deficits:
Vitamins
Dosage
Vitamin A
Men: 900 mcg per day
Women: 700 mcg per day
Vitamin K
Men: 120 mcg per day
Women: 90 mcg per day
Vitamin B6
1.3 to 2.0 mg per day
Vitamin B9
400 mcg per day
Vitamin B2 (Riboflavin)
Men: 1.3 mg per day
Women: 1.1 mg per day
Vitamin B1 (Thiamine)
Men: 1.2 mg per day
Women: 1.1 mg per day
FAQs
Should I focus more on vitamins, or do I need a balanced diet too?
Vitamins are important, but they should be part of a balanced approach to muscle building. Eating a healthy diet, doing regular exercise, getting enough rest, and staying hydrated are all crucial for muscle growth. Vitamins support these processes, but they don’t replace the need for a good diet and exercise.
For the best quality multivitamins and other health supplements, visit Genetic Nutrition!