It is common knowledge that nutrients like carbohydrates, proteins, and fats are essential for those who like a muscular and fit body. However, vitamins also play a vital role in making sure that all your hard work on the gym floor is sustainable. These vitamins aid other elements in your body in energy generation, muscle tissue formation and repair, muscle cell formation, and many such pertinent functions without which your body can never retain its muscle strength. Unfortunately, more often than not, our diet isn’t sufficient enough to provide the quantities of these vitamins that we need, leading to deficiencies. This is where vitamin supplements for muscles come into play.

Vitamins That Build and Maintain Muscles

Before we make you privy to the list of vitamin supplements for muscles, it is important to learn about the individual benefits of these vitamins that play such a crucial role in your bodybuilding journey. 

Vitamin D

Known as the sunshine vitamin, Vitamin D is one of the most crucial elements that help in building muscles in your body because it protects and repairs the foundational building block of your body, that is, cells. 

Benefits

• Helps neutralise the harmful effects of free radicals.
• Helps in protein synthesis, which in turn helps in building muscle size and lean mass.
• Helps with greater muscle flexibility.

Vitamin B 12

Known for its immune-boosting benefits, Vitamin B12 works as the supplier of essential lifeforce, that is, oxygen, at the cellular level.

Benefits

• Helps in the generation of new nerves and cells that are directly proportional to healthy muscle growth.
• Carries the required oxygen from the blood to the muscle cells for the production of the required energy to sustain a well-built body.
• Boosts overall immune strength, which in turn helps in maintaining healthy muscle strength.

Vitamin C

Usually used as an immune-strengthening nutrient to cure cough and cold, Vitamin C works as an antioxidant and helps produce connective tissue and collagen.

Benefits

• Helps and supports muscle building and repair by collagen synthesis.
• Helps in speeding up the repair of muscle tissues and connective structures, helping to reduce soreness and improve recovery times after exercise.
• Helps in producing and functioning of white blood cells.

Vitamin B3 and B6

Vitamin B6 is a crucial nutrient for the metabolism of amino acids, which are the building blocks of protein. 

Vitamin B3, on the other hand, is an energy booster. It helps in improved blood circulation by dilation and helps in the faster transporting of nutrients to your muscles.

Benefits

• It helps break down amino acids into ready-to-use forms, which is vital for muscle protein formation and repair.
• Helps reduce muscle cramps and weakness by ensuring proper nerve function and muscle contraction.
• Helps in effectively converts food into energy, which supports sustained exercise performance and muscle endurance.
• Helps in improving energy metabolism, Vitamin B3 contributes to faster muscle repair and less post-exercise soreness.

Vitamin E

Vitamin E’s primary function is to neutralise free radicals—unstable molecules that can alter and damage cells in our body, including muscle cells.

Benefits

• It reduces the damage to muscle cells and, in turn, reduces pain and soreness. It donates electrons to free radicals, stabilising them and preventing them from causing further cellular damage.
• It helps maintain and protect the integrity of our cell membranes by preventing lipid peroxidation, a process where free radicals damage the fatty acids in cell membranes.
• Vitamin E also helps lower inflammation. This means less swelling and pain in your muscles after a workout or injury.

Other Vitamins and Minerals that Help in Muscle Building and Maintenance

• Iron
• Vitamin A
• Magnesium
• Thiamine
• Ginseng
• Beta-Alanine
• Arginine
• Branch-Chain Amino Acids
• Creatine

Vitamin Supplements for Muscles: Vitamin D

Pure Encapsulations Vitamin D3

• Comes in capsule form and is completely gluten free and in vegetarian formulation.
• Dosage: 1 Capsule each day, for up to 5 days a week.
• Each serving contains 250 mcg.

HUM, Here Comes the Sun

• Comes in softgel form and is completely vegan. It is clinically tested and contains no artificial sweeteners, preservatives or flavours.
• Dosage: 1 Softgel anytime during the day with a meal.
• Each serving contains 50 mcg.

Nordic Naturals, Zero Sugar Vitamin D3 Gummies

• Comes in the form of soft gummies. It contains no gluten, artificial preservatives or flavours.
• Dosage: 1 gummy per day and can be served to adults and children over 4 years.
• Each serving contains 25 mcg.

Thorne Vitamin D+K2 Liquid

• Comes in a convenient liquid form. This product contains Vitamin K that aids and enhances the properties of Vitamin D. The composition also has medium Chain Triglyceride Oil and mixed Tocopherols.
• Dosage: 2 drops, 1 to 3 times a day, in any food or beverages as preferred.
• Each serving contains 25 mcg.

Vitamin Supplements for Muscles: Vitamin B 12

Jarrow Formulas Methyl B-12

• Comes in a lozenge form and contains methylcobalamin form, which is highly bioavailable and supports energy production.
• Dosage: 1 tablet daily.
• Each serving contains 1000 mcg.

Garden of Life Vitamin Code Raw B12

• Comes in capsule form and contains probiotics and enzymes for enhanced absorption and digestive support.
• Dosage: 1 capsule each day.
• Each serving contains 500 mcg.

MaryRuth Organics Liquid B12

• Comes in the liquid form and can be mixed with beverages or taken directly.
• Dosage: 1 dropper full.
• Each serving contains 1000 mcg.

Vitamin Supplements for Muscles: Vitamin C

Emergen-C Super

• High-dose Vitamin C powder mixed with water also includes B vitamins and electrolytes.
• Dosage: One sachet every day.
• Each serving contains 1000 mg.

Nature's Bounty Vitamin C

• Comes in a convenient tablet form with a time-release formula for extended absorption.
• Dosage: Can take 1 or 2 capsules every day.
• Each serving contains 1000 mg.

NOW Foods Vitamin C

• Contains a bioflavonoid complex for enhanced absorption and efficacy.
• Dosage: Taken 1 or 2 times daily.
• Each serving contains 1000 mg. 

Vitamin Supplements for Muscles: Vitamin B3 & B6

NOW Foods Niacin B3

• Comes in capsule form, and provides a high dose of niacin (Vitamin B3) in a time-release formula to help minimise flushing.
• Dosage: Taken once a day.
• Each serving contains 500 mg.

P5P (Pyridoxal 5-Phosphate) by Life Extension B6

• Comes in a capsule form, provides Vitamin B6 in its active form, P5P, which is highly bioavailable.
• Dosage: Taken once or twice a day.
• Each serving contains 50 mg.

Animal Pak by Universal Nutrition (B3 & B6)

• Comes in a sachet form as a multivitamin supplement that has a high concentration of B vitamins, including B3 and B6.
• Dosage: 1 sachet each day.
• Each serving contains 30 mg B3 and 10 mg B6.

FAQs

1. Can I get these vitamins from food, or do I need supplements?

You can get these vitamins from food. For example, Vitamin D from sunlight and fatty fish, Vitamin C from fruits and veggies, Vitamin B12 from meat and dairy, and Vitamin B6 from poultry and bananas. However, if your diet is lacking, supplements can help fill in the gaps.

2. Are there any side effects to taking vitamin supplements?

Taking too much Vitamin D can lead to nausea, while excessive Vitamin C might cause stomach upset. Stick to the recommended doses and consult a healthcare provider if you have any concerns.

3. Can vitamin supplements alone help me build muscle?

Vitamins help support muscle growth, but they’re not a magic solution. These supplements are more effective when combined with a balanced diet and regular strength training exercises. Think of vitamins as a boost to your overall fitness plan.

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

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