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The Best Vitamins to Support Muscle Building and Strength - Genetic Nutrition

The Best Vitamins to Support Muscle Building and Strength

, by Sandesh Prasannakumar, 6 min reading time

Introduction

Muscular growth and strength are achieved through exercise and the right diet to support the exercise and the recovery process. Nevertheless, taking all the necessary vitamins and minerals in the form of whole foods should suffice; however, supplementation can add to your benefits.


Some vitamins have specific functions in protein synthesis, energy generation, circulating testosterone levels and antioxidant activity against muscle damage. Lack of any of these may hinder your capacity to build muscle mass. In fact, there are specific muscle-building vitamins that can supplement your training and dieting efforts.


Top 5 Vitamins to Support Faster Muscle Growth and Strength Gains


  1. Vitamin D: It is a fact that Vitamin D controls more than 1000 operations within the body and is vital for constructing muscles. Low levels are very widespread and correlate with decreased muscle mass and muscle power in older adults. Consequently, incorporating 2000–5000 IU of Vitamin D3 each day may enhance testosterone, muscle fibre, and strength development from resistance exercise.

  1. Vitamin C: Vitamin C is used in the metabolism of proteins and the synthesis of collagen, carnitine and neurotransmitters involved in muscle contraction. Research shows that taking additional vitamin C enhances the increase in strength from both aerobic and resistance exercises in all likelihood by decreasing muscle cell damage and promoting muscle tissue repair. It is recommended that 500-1,000mg should be taken 1-2 times daily; this is an appropriate dosage.

  1. B Vitamins: B-complex vitamins, including B12, B6, folate, pantothenic acid, and thiamine, serve the functions of energy metabolism, protein and red blood cell formation, and neural conduction. B vitamin deficiencies are common in athletes and older individuals, which affects their workout capabilities, muscle repair, and growth. A good quality B-complex supplement containing not less than 50-100 percent DV per B-vitamin is useful for preventing deficiency in the case of hard training.

  1. Magnesium: It contributes to the synthesis of protein, testosterone, energy, bone and muscle formation. Literature reviewing magnesium supplementation shows improved strength, muscle mass, anabolic hormones, and power output in athletes and geriatric individuals. Ideally, 400-500mg of magnesium glycinate or citrate should be taken two times a day with meals for muscle growth.

  1. Zinc: Zinc is involved in protein digestion, production of testosterone and immune system support during training. Mild zinc deficiency is prevalent among hard-training lifters. An examination of 30-45mg of zinc gluconate or citrate daily demonstrates a rise in circulating testosterone and training recovery in conjunction with an increase in lean body mass during strength training programs.

As a rule, the workouts with the help of resistance training in combination with the supplementation of these five vitamins, which are important for muscle building, will program your organism to make muscles grow faster and to become stronger than only diet and exercise. Schedule them pre and post-workout for the most impact.

For the best quality multivitamins and other health supplements, visit Genetic Nutrition!


FAQs:


Q1: Which vitamin is good for the development of muscles for fast muscle gain?


A: In fact, there isn’t one particular vitamin that can be hailed as the ultimate muscle-building vitamin. However, vitamin D and B vitamins are particularly critical for the muscle-building process and therefore, their deficiency can contribute to gains in muscle mass. Vitamin D enhances testosterone and is a direct myokine which promotes the growth of muscles at the molecular level. On the other hand, B vitamins such as B12 and folates are essential in protein and red blood cell synthesis for muscle growth.


Q2: What vitamins are necessary for testosterone?


A: The vitamins that are most effective in raising testosterone levels include:


  • Vitamin D
  • Magnesium
  • Zinc

Other nutrients that have been linked to testosterone health include vitamins B6, B12, K2, and boron. Stacking the above 3 vitamins along with resistance exercise offers optimal support for muscle-building free testosterone status.


Q3: When is the best time to consume vitamins for muscles?


A: The best time to take vitamins for muscle growth is relative to what vitamins are since it describes various vitamins that are important in muscle muscle-building process.


  • Vitamin A, D, E and K - These vitamins are fat soluble and hence should be taken with a meal containing fats in order to be absorbed.
  • Water soluble B-complex & vitamin C – Dissolve under the tongue or on an empty stomach for faster absorption in the morning or before a workout.
  • Magnesium & zinc – Both can have a relaxing effect and can improve sleep, so it is better to take them before going to bed.

Q4: Which fruits contain muscle-building vitamins?


A: Some of the fruits that are excellent sources of vitamins and minerals important for muscle building include:


  • Bananas – potassium, magnesium, and B6 vitamins. Supplies energy to workouts and contractions of muscles.
  • Avocados – Rich in magnesium, zinc, vitamins B6, C, E and K. Aids in building anabolic hormones.
  • Kiwis - Contribute over 100% DV vitamin C, which helps to build collagen and support recovery.
  • Berries – A good source of vitamin C. Blueberries also contain manganese.
  • Tomatoes – Rich in potassium, vitamins A, C, and K, enhance circulation to deliver nutrients.
  • Tart cherries - help in the regulation of the sleep-wake cycle through melatonin and display potent antioxidant effects through anthocyanins. The last benefit is that it helps to mitigate muscle damage and soreness.

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