Vitamins and minerals

Vitamins and minerals

The best vitamins for muscle growth

Vitamins and minerals are very important, because during intense physical activity, the body exhausts and a huge amount of vitamins and minerals leaves it. We decided to tell you what vitamins for muscle growth should be used by those involved in sports.

The best vitamins for muscle growth

1. Cobalamin (vitamin B12)

Provides carbohydrate metabolism and maintenance of the nervous system tissue (spinal cord and nerves that transmit signals from the brain to the muscle tissue).

Stimulating the muscles with the help of nerve cells is an important step in the reduction, coordination and growth of muscles.

Vitamin B12
Vitamin B12

B12 is available only in products of animal origin, such as beef, chicken, fish, pork, etc.

2. Biotin

It plays an important role in the metabolism of amino acids and the production of energy from a variety of sources.

If you are fond of “athletic” breakfasts or eat a large number of raw eggs, you must additionally take biotin (at least 500 mcg per day) on an empty stomach.


Crude egg white contains a substance called avidin – antivitamin biotin. This substance binds biotin and prevents its absorption into the blood. When heating occurs, denaturation (irreversible disruption of the structure) of avidin in egg white, and therefore cooked eggs do not interfere with the assimilation of biotin.

The sources of biotin are: egg yolk, liver, kidneys, milk, soy and barley.

3. Riboflavin (vitamin B2)

Actively participates in three main processes:

1) the metabolism of glucose, 2) the oxidation of fatty acids, 3) the hydrogen plating through the Krebs cycle (known as the citric acid cycle, where certain molecules break down into energy in the form of ATP).

vitamin B2
Foods Highest in Vitamin B2 (Riboflavin)

Riboflavin is associated with protein metabolism. There is a close relationship between the muscle mass of the body and the riboflavin diet.

Foods enriched with riboflavin: liver, almonds, soy nuts, seafood, milk and other dairy products, eggs.

4. Vitamin A

Vitamin A improves eyesight.
It is important in protein synthesis (muscle growth !!!).
Participates in the production of glycogen (a form of energy for intensive activity of the body).

It is of great importance in preparation for competitive competitions.

5. Vitamin E

Being a powerful antioxidant, it takes part in protecting cell membranes.

It restores and promotes the growth of muscle cells that directly depend on the health of the cell membranes.

Vitamin E
Vitamin E
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The most common sources of food containing vitamin E are various vegetable oils, nuts, green leafy vegetables, and vitaminized cereals.

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6. Niacin (Vitamin B3)

Participates in sixty metabolic processes associated with energy production.

Nicotinic acid, in the form of niacin, causes vasodilation, which helps to look more vascular on the stage. However, large doses of nicotinic acid sharply impair the ability of the body to mobilize and burn fat.

Food sources containing niacin: turkey meat (for the creation of niacin the body uses tryptophan amino acid), dairy products, poultry, fish, lean meat, nuts and eggs.

7. Vitamin D

Vitamin D is essential for the absorption of calcium and phosphorus. If the necessary reserves of calcium in the muscles are not available, you will not achieve complete and severe muscle contractions.

Vitamin D
Vitamin D

Rapid and powerful muscle contractions are provided by phosphorus. Phosphorus is also necessary for the synthesis of ATP.
Food sources: Low-fat, or low-fat, milk.

8. Thiamine (vitamin B1)

It is necessary for the metabolism and growth of proteins.

It takes a direct part in the formation of hemoglobin, which is a protein contained in red blood cells, providing oxygen to the working muscles of the body.

With the increase in exercise load and the duration of exercise, the increasing supply of oxygen becomes more important.

The more you increase the number of exercises, their intensity and duration, the more you need thiamine.

Food sources of thiamin: green peas, spinach, liver, beef, pork, sea beans, nuts, Pinto beans, bananas, soybeans, goji berries, whole grains and fortified cereals, bread, yeast, bran of uncooked rice and legumes.

9. Pyridoxine (vitamin B6)

It is the only vitamin directly associated with protein intake. The more you consume protein, the more vitamin B6 you need.

vitamin B6
Vitamin B6

Vitamin B6 promotes protein metabolism, growth and utilization of carbohydrates.
The main foods containing vitamin B6: avocados, nuts, liver, chicken, fish, green beans, lettuce, wheat germ, food yeast, sea vegetables and bananas.

10. Ascorbic Acid (Vitamin C)

It enhances the recovery and growth of muscle cells and is an antioxidant.
It participates in the formation of collagen, being the main component of connective tissue (connective tissue keeps your bones and muscles together). When you lift a heavier weight, you create stress for your muscular structure. If your connective tissue is not strong enough, you have a rather high chance of getting injured.

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Helps absorb iron. With iron deficiency, the amount of oxygen contained in hemoglobin decreases, which significantly reduces muscle productivity.

Very quickly dissolves in water. Since the muscle cell consists mainly of water, the more muscle mass of the athlete becomes, the more vitamin C is dissolved, and the concentration of this substance in the tissues of the body decreases. Thus, the bodybuilder’s body requires a significant increase in vitamin C.

Helps in the formation and release of steroid hormones, including the anabolic hormone testosterone.
The main sources of vitamin C are citrus and fruit juices.

Vitamin C
Vitamin C

So, you have the 10 most important vitamins for sports. If you are an athlete, you should eat a lot, and the more of the above products, you will use them so that all these vitamins are regularly present in your diet, the less you will have problems.

However, if you think that your diet needs some support, you can additionally take along with food and multivitamins, but remember that getting vitamins from natural sources is always better. Nevertheless, having understood the exceptional importance of vitamin C in bodybuilding, you can take advantage of his support and in pure form.

Finally, pay attention to how many times milk or dairy products are indicated as the main source of the above vitamins. Therefore, three or four glasses of milk a day will certainly be useful for your body. If you are lactose intolerant, you may consider buying milk without it, which tastes no different from the usual milk, but it is milk with the addition of an ingredient neutralizing lactose.