When we talk about muscle building diet and nutrition, the first thing that comes to mind are big quantities of protein and carbs.
While it is true that these two macronutrients are the major components of a bodybuilding diet, it is not wise to ignore other necessary nutrients such as vitamins and minerals (aka micronutrients).
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Vitamins should be taken into consideration when planning your muscle building diet, because many vitamins play a vital role in muscle growth and performance.
Vitamin deficiency might lead to slower muscle gains, poor performance as well as serious health risks.
Given the importance of vitamins in bodybuilding, I decided to write this article to examine the best vitamins for muscle building, their importance for muscle growth and how to obtain them.
What are the best vitamins for muscle building?
While all vitamins are essential for your body, some are more important than others for bodybuilding, the most important vitamins for muscle building are:
Vitamin D: Aka "sunshine vitamin" is crucial for muscle growth and function, Vitamin D increases the absorption of dietary Calcium in the intestines.
Without adequate amounts of Calcium in your blood, your muscles won't be able to contract properly.
In addition to muscle contraction, Calcium plays a vital role in protein synthesis, the process in which muscles grow.
Exposure to sunlight, Fatty fish, Egg yolks and Dietary products are the best natural sources of Vitamin D.
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| Sun rays are the best natural source of vitamin D |
Vitamin B12:
This vitamin has enormous benefits for bodybuilding, it plays a vital role in the production of blood cells, providing more Oxygen to your muscles.
In addition, Vitamin B12 deficiency causes motor deficits, leading to poor muscle performance.
Vitamin B12 is found mainly in animal products such as: Egg, Dairy products, Beef, Salmon and Liver.
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| Animal products are the primary source of vitamin B12 |
As a result, people following a Vegan bodybuilding diet might be at risk of Vitamin B12 deficiency and should consider using Vitamin B supplements.
The recommended amount of Vitamin B12 is 2.4 mcg per day for adults and teens. This amount increases to 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding women.
Vitamin B6:
Also called Pyridoxine is critical for muscle growth and recovery. Vitamin B6 plays a role in protein synthesis and metabolism.
According to a study published on Science Direct, Marginal vitamin B-6 intake tended to depress muscle protein fractional synthesis rate.
In other words: Vitamin B6 deficiency causes a significant decrease in Protein synthesis, leading to an impaired muscle recovery.
Some of the best sources of Vitamin B6 for muscle building are: Banana, Avocado, Beef liver, Salmon, Tuna and Fortified cereals.
According to NIH Office of Dietary Supplements the average recommended amount for adult men younger than 50 years is 1.3 mg per day, this amount increases to 1.7 mg for men older than 50 years.
For adult women younger than 50 years the recommended daily intake is 1.3 mg and 1.5 mg for women older than 50 years.
This amount increases in pregnant and breastfeeding women to 1.9 mg and 2.0 mg respectively.
Vitamin B9
Often called Folic acid or Folate, is a well known vitamin that contributes to neural development in fetuses (that's why it's necessary for pregnant women), Vitamin B9 also plays a vital role in hematopoeisis (formation of blood cells).
Studies suggest that Vitamin B9 is essential for muscle building. A study published on PubMed suggests that Folate plays a positive role in skeletal muscle development. In addition, Folate deficiency has been linked to muscle weakness.
Luckily, there is a plenty of Folate rich foods you can choose from: Leafy greens (Spinach, Kale, Broccoli, Lettuce), Egg, Avocado, Lentiles, Liver.
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| Leafy greens are an abundant source of vitamin B9 |
Adult men and women should aim for 400 mcg per day, while pregnant and lactating women should aim for 500 mcg and 600 mcg per day.
Vitamin B3:
Also known as Niacin, is another important vitamin for muscle building. Niacin is known for its ability to increase blood flow in muscles and boosting Testosterone production.
Peanuts, Avocado, Mushrooms, Egg, Green peas, Brown rice and Chicken are examples of foods rich in Vitamin B3.
Recommended daily amount of Vitamin B3 ranges from 16 mg for adult men to 14 mg for adult women.
Vitamin C
Aside from its well known role in boosting immune health, Vitamin C plays a crucial role in bodybuilding as it aids in the synthesis of collagen, which is essential for muscle repair and growth.
The best sources of Vitamin C include citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, kiwis, and bell peppers. Additionally, leafy greens such as spinach and kale are also rich in this vitamin.
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| Citrus fruits are a famous source of vitamin C |
The recommended daily intake of Vitamin C varies depending on factors like age, sex, and overall health. However, for most adults, the recommended daily amount is around 75-90 milligrams.
It is worth noting that intense physical activity may increase the need for Vitamin C due to its antioxidant properties that combat exercise-induced oxidative stress.
Therefore, individuals engaged in bodybuilding may benefit from slightly higher doses of Vitamin C to support their muscle recovery and overall health.
Vitamin E
Vitamin E is an essential micronutrient for building muscle as it acts as a powerful antioxidant, protecting the body's cells from oxidative stress caused by intense workouts.
The best sources of Vitamin E include nuts and seeds such as almonds, sunflower seeds, and peanuts.
Additionally, spinach, broccoli, and avocados are excellent plant-based sources. Animal-based sources include salmon and trout.
The recommended daily intake of Vitamin E for adults is 15 milligrams (or 22.4 international units).
Conclusion
While there are several vitamins that play a crucial role in muscle building, it is important to remember that they should not be seen as a substitute for a well-rounded diet and proper exercise regimen.
Vitamins such as vitamin D, B-complex vitamins, vitamin E and vitamin C have been shown to support muscle growth and recovery by aiding in protein synthesis, reducing inflammation, and enhancing immune function.
However, it is essential to consult with a healthcare professional or registered dietitian before starting any new supplement regimen to ensure individual needs are met and potential interactions or side effects are considered.
Ultimately, achieving optimal muscle growth requires a comprehensive approach that includes consuming a balanced diet rich in whole foods, engaging in regular strength training exercises, and prioritizing overall health and wellness.
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