Growing muscles can be a tough trip to make. Not only does it require an excessive amount of dedication but also the knowledge of what you should and shouldn’t do to make sure you’re pushing towards progress. A well-rounded diet, exercise routine, and supplements are just a few key factors that contribute to your overall gains.
However, sometimes even when you do everything right, you may still feel frustrated with the slow results. This brings us to the question, what changes can I make to reach my ideal goal? The right kind of nutrients are an integral part of gaining muscle and body weight, and to counter any deficiency of key vitamins and minerals, you need proper food, hydration, and a few add-ons.
This article will discuss some of the best vitamins to build muscles and a few synthetic alternatives for enhanced muscle performance.
Key Takeaways
- Vitamins are the nutrients vital for muscle strength and growth, and any shortages can hinder their progress.
- Always aim to get vitamins from a balanced diet that is filled with fruits and vegetables. A healthcare provider may recommend certain supplements in case of a restricted diet or low absorption.
- Some important vitamins are Vitamin B and B12, Vitamin C, and Vitamin D.
- Implementation of IV Therapy may not be for everyone despite its convenience and non-invasive process as there has been no evidence to prove its effectiveness in a normal person’s health.
- Consider your dietary needs and restrictions when choosing vitamins and other supplements.
What are Vitamins?
Vitamins are the organic compounds required by the body to operate adequately and sustain healthy muscles. They play a critical role in producing energy and increasing protein synthesis, as well as recovery. For example, Vitamin D aids in the absorption of calcium and promotes bone growth. Vitamin C assists in collagen production and muscle repair, reducing oxidative stress from intense workouts. Vitamins like B6, B12, and Riboflavin are important for metabolism and protein absorption. Sufficient doses of these vitamins are an important component in any fitness regimen, be it through natural substitutions or dietary supplements.
Importance of Vitamins
Incorporating an ample amount of vitamins in your diet is the key to a healthier lifestyle. They act as a foundation for various bodily functions, such as maintaining the nervous system to building muscles that improve physical activity and performance. Aside from natural sources, several supplements are also tailored to address the specific needs of every individual, including those related to women’s health and older adults.
Best Vitamins To Build Muscle Growth
Many vitamins help in the growth and development of muscle mass in the body. To better utilize the available sources, first, we need to know the type of functions each performs in our body.
- B6: B6 promotes a healthy immune system and aids in protein metabolism. All this indirectly supports muscle size and growth. Low levels cause muscles to weaken and undue weight loss. Common sources of Vitamin B are egg yolks, greens, whole grains, beans, and legumes.
- B12: B12 is necessary for protein and fat digestion in the body. It also delivers oxygen to your muscles and low levels may lead to several neurological issues. Common sources of B12 are fish, poultry, shellfish, fortified foods, dairy products, and red meat.
- Vitamin C: Chemically known as “Ascorbic Acid”, Vitamin C benefits the body by absorbing iron and antioxidants and contributes to new muscle tissue formation, and bone growth. Any deficiency may cause the loss of teeth, poor growth of tissues, and bleeding gums. There are many foods we can use for Vitamin C intake, especially raw vegetables and citrus fruits.
- Vitamin D: It helps in the mineralization of bones and prevents Osteoporosis by strengthening skeletal muscles. It also acts as an important contributor to muscle contractions. Vitamin D deficiency can cause decreased immune function, muscle loss, and low energy. Sunlight exposure is recommended to elevate any symptoms and natural food sources for proper Vitamin D sustenance are fatty fish, beef liver, and even mushrooms.
IV Therapy for Vitamin Delivery
First administered by Dr. John Myers in Baltimore in the 1970s, Intravenous (IV) vitamin therapy is an easy way to give concentrated amounts of vitamins directly into a person’s bloodstream that allows for a quicker rate of absorption than if they were normally taken through food or any supplements.
The IV contains high doses of B vitamins and Vitamins C mixed in with sterile water. A small tube is used to deliver these liquids into a vein and the infusion takes around 20 to 60 minutes, depending on the volume or the size of the person’s veins.
These treatments are best suited for people who have a difficult time consuming the required amount of vitamins due to a lack of proper food portions or an illness that inhibits nutrient absorption.
The Myers cocktail, an alias of IV treatments, is a popular formula among many bodybuilders and celebrities but the question of its effectiveness on healthy people is still in the fog. Clinics and companies that offer this cocktail have made claims that it is effective for serious chronic diseases like heart disease, diabetes, and Parkinson’s disease. However, there’s been little evidence supporting such statements. Rather, study reports have suggested that it can lead to depression and insomnia instead.
The use of IV therapy is dissuaded since none of the proclaimed health effects have been documented for people in good shape. So although it is available at various lounges and IV bars, administration of this particular treatment should be avoided.
The Role of Vitamins in Recovery
Recovering from minor rips and fractures is easy to bear but major injuries like Anterior Cruciate Ligament (ACL) are no joke and need a considerable amount of time and care. There’s no state-of-the-art technology that can rev up recoveries but a few vitamins, minerals, and nutrients can help the process. Three main components need to be kept in mind:
- Calcium: About 90% of the body’s mineral content is calcium. Known to strengthen bones, it is advised to take up more calcium as it’ll heal you faster. But be mindful to keep it in moderation as excessive consumption will have no visible effects. Utilize natural calcium sources like milk, soy, yogurt, etc.
- Collagen: To reduce pain and resynthesize tendons and soft tissues, collagen is the next best supplement that acts as a repairing agent for the human body. And it’s not hard to find either. So as long as you consume chicken, egg whites, citrus fruits, and berries, you can walk carefree with healthy joints.
- Hyaluronic Acid: Hyaluronic acid is famous for reducing wrinkles and fine lines but nowadays, athletes and bodybuilders are increasingly using it for pain relief and recovery. For typical doses, Hyaluronic injections are the preferred method of consumption but it can be found in foods like bone broth and root vegetables.
Choosing the Right Vitamins for Your Needs
Building muscles is not just a matter of resistance training and consuming more calories; it demands a strategic approach to nutrition, including vitamins. To choose the right type of vitamin supplement for yourself, you have to know where you’re lacking. The common cornerstones are:
| Nutrient/Supplement | Role in Muscle Building | Sources |
Vitamin B6 & B12  | Aids in protein metabolism and energy production; B12 supports red blood cell production and oxygen delivery. | Lean meats, dairy products, eggs, fortified cereals, and leafy greens. |
Vitamin C  | Promotes collagen production for connective tissue strength; antioxidant properties aid in recovery and injury prevention. | Citrus fruits, strawberries, bell peppers, broccoli, and kiwi. |
Vitamin D  | Enhances muscle protein synthesis, supports calcium absorption, and helps in building muscle mass. | Fatty fish, egg yolks, fortified foods, supplements. |
Leucine (a branched chain amino acid BCAAs)  | Triggers muscle protein synthesis and supports muscle hypertrophy. | High-protein foods (chicken, beef, eggs, whey protein), BCAA supplements. |
Beta-Alanine  | Buffers lactic acid in muscles, improving endurance and performance. | Meat, poultry, fish, and supplements. |
Creatine Supplements  | Increases strength and muscle size; supports high-intensity exercise performance. | Found in red meat and fish; commonly taken as a supplement. |
Conjugated Linoleic Acid (CLA)  | May aid in reducing body fat and supporting lean muscle mass. | Dairy products, beef, and CLA supplements. |
Best Sources of Capsule Vitamins
Several brands and companies offer great vitamin supplements to support muscle growth and increase muscle mass. A few recommendations are listed below:
- Magnesium
Magnesium is the primary factor involved in protein synthesis and is needed for maintaining muscle health. Enhanced Labs Magnesium offers a meticulous blend of magnesium compounds designed to attain peak levels of fitness and well-being.
- Enhanced Top T
Enhanced Labs Top T is a premium testosterone booster that regulates estrogen levels and provides all essential vitamins and minerals necessary for that ultimate hormonal advantage.
- D3 + K2 (MK-7)
Vitamin D, also known as the “sunshine vitamin”, synergizes with Vitamin K2 and carries it to our bones for maximum calcium absorption. Enhanced Labs D3 + K2 offers the perfect blend to ensure that process takes place, and reinforces immunity.
- Liposomal Vitamin C
Enhanced Labs Liposomal Vitamin C is a high-absorbing Vitamin C supplement that boosts immunity and increases collagen production within the body, which further supports muscle strength.
Conclusion
Whether you’re looking to build muscles for the sake of health or to improve exercise performance, there are many places where you can find the right supplements and natural producers of vitamins that’ll speed up the process of attaining your goals. Just be careful with how you work on every stage of this journey as any ups and downs can cause more ramifications than long-lasting benefits. Build an efficient plan that promotes a balanced lifestyle and watch wonders happen for your overall health.
What are the most important vitamins for muscle growth?
Vitamins C, D, E, K, and B Vitamins are the most important vitamins for good muscle mass.
How do I make sure I’m getting enough protein and vitamins through my diet?
Consume a balanced diet rich in fruits and vegetables (vitamin C), whole grains (vitamin B), and fatty fish (vitamin D).
What is IV Therapy and is it effective for muscle building?
IV Therapy delivers a concentrated supply of vitamins directly into the bloodstream and is confirmed to help individuals with nutrient absorption issues. There is little evidence supporting its effectiveness in muscle growth or general health for normal people.
Can a vitamin deficiency inhibit muscle development and recovery?
Vitamins are one of the building blocks guaranteeing a smooth flow of bodily functions and any deficiencies can negatively impact a person’s daily health and reduce the recovery period.
Are supplements necessary for muscle growth, or can I rely on natural sources?
Where a balanced diet can provide most of the necessary vitamins and nutrients, adding supplements can assist in meeting the daily required dose. It’s always best to consult a healthcare provider before starting any supplements.
