The Best Vitamins to Supercharge Your Muscle Growth Journey
, by Sandesh Prasannakumar, 6 min reading time
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, by Sandesh Prasannakumar, 6 min reading time
If one’s objective is to build lean body mass or to generate strength to improve performance, then there is no better way than through the right training and feeding regimen involving resistance training. In addition to protein, which is used to rebuild the muscles after intense workouts, there are also other vitamins and minerals which are very vital.
Lack of some micronutrients can limit your ability to recover from exercise as well as to build new muscle proteins. Ensuring that you obtain proper portions of vitamins and supplements for muscle development proves that your efforts are not in vain.
Well, let’s discuss some of the most effective vitamins and supplements for muscle building below.
Calcium is a mineral that is crucial for the formation of bones, and Vitamin D plays a pivotal role in the absorption of calcium. On the other hand, recent scientific evidence also indicates that sufficient blood levels of vitamin D augment muscle mass and hypertrophy.
Research has shown that vitamin D turns on genes and signalling pathways within muscle cells that facilitate protein synthesis, the process by which new muscle tissue is generated. It also controls inflammation and testosterone, both of which are important in the process of muscular development.
It is recommended to get at least 600-800 IU of vitamin D daily from sunlight, foods with added vitamins, or from taking a supplement if necessary to help enhance performance and muscle building at the gym. People with dark skin or those residing in regions with bleak climates require more of this substance to ensure good blood concentrations of vitamin D.
Although magnesium is known to be a powerful muscle relaxant that is effective in supporting sleep, it also maintains a function in muscular development as well as the generation of protein.
Studies prove that subjects with increased magnesium consumption and blood magnesium concentration usually have better muscular density and power. When administered intravenously, magnesium has also been shown to enhance the rate of protein synthesis and recovery in muscles during the post-exercise period.
The processes are not very clear, but it is undisputed that magnesium is vital for generating ATP energy, which is used in muscle contraction and development. It also affects testosterone secretion and motor neuron function.
The recommended daily intake of magnesium seems to be 400mg taken from green leafy veggies, nuts and supplements for muscle gain. Supplementing magnesium can also help muscle recovery and growth during the night if taken just before bedtime.
Zinc is a trace element that is essential for the body in matters concerning exercise capacity, testosterone production, and muscle mass. Research shows that if one has a low dietary or plasma zinc status, the levels of protein synthesis and recovery after training cannot be achieved.
As for that, zinc also increases levels of circulating growth hormone and IGF-1, two growth-promoting hormones that stimulate muscular hypertrophy. It also enhances the motor neurons that are necessary for muscle contraction as well. The mineral also has a positive impact on the cells that are involved in muscle contraction.
Taking at least 30mg of zinc daily through diet from foods such as oysters and beef, among others or through supplements to meet the required uptake for muscle gain during workouts.
On the same note, while protein produces the building blocks, adequate healthy fats are required for muscle growth. The EPA and DHA, which are omega-3 fatty acids, are also found in abundance in fatty fish, and their relation to muscle building is as follows.
Studies show that omega-3s promote muscle protein synthesis, activate muscle stem cells for repair, and reduce muscle inflammation post-workout – all essential for hypertrophy. They also facilitate neurological impulses for enhanced muscle contraction.
You should take omega-3 fatty acids, which is at least 2 grams per day, through fish supplements or fatty fish such as cold water fish, salmon, and tuna for muscle gain in the long run. It also helps with workout recovery as a result of the anti-inflammatory properties that are present.
This is particularly the case if you are disappointed with the speed of training or strength gains or if you have hit a plateau. Vitamin and supplement requirements give a complementary effect to the effort required in supercharging.
It is recommended to ensure that one takes vitamin D, magnesium, zinc, and omega-3 in their appropriate quantities, progress with regular and consistent training, and adequate protein intake to increase the chances of achieving maximum muscle build-up and performance enhancement. It is important to use supplementation smartly and only when you need an edge over your opponents.
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Which vitamin can be considered the most anabolic?
One could call magnesium the most anabolic vitamin. It stimulates various mechanisms associated with muscle protein synthesis, testosterone levels, motor neuron discharge, and energy production, which are critical for muscle growth. Take magnesium supplements at the right time to enjoy the greatest benefits.
What vitamins are there that enhance the production of the growth hormone?
Zinc and magnesium have a positive effect on growth hormone levels, thereby catalysing the rate of muscle growth and strength. Getting enough zinc also helps with boosting testosterone levels in a man’s body. For a natural high, take Zinc 30 mg and Magnesium 400 mg everyday.
Is it recommended to take vitamin C for muscle growth?
It was also noted that while vitamin C in supplemental form does not have a direct influence on muscle build, adequate intake of fruits containing this vitamin aids in the absorption of iron, which is useful in the delivery of oxygen to muscles that are working. This serves to provide energy for intense sessions. Vitamin C also fights against oxidative damage after workout sessions.