TOP 10 vitamins for muscle growth

We want to note right away that Vitamins by themselves do not participate in the construction of tissues of the human body. An integral component of almost all biochemical processes in the body for Muscle Growth. 

They can indirectly affect the work of muscles, accelerate the burning of fatty deposits, helping to form a beautiful body relief with the right workouts.

To obtain the desired result, it is important to normalize metabolism during sports activities. Vitamins are an essential element for metabolism, therefore indispensable when working with muscle mass. Vitamins take part in protein synthesis, which is the main building block for muscle fibres. 

An active build-up of muscle mass occurs in the intervals between physical activities. And with intense training, even the most balanced diet often cannot fully meet the body’s need for the necessary substances. In addition, to consume unique vitamin complexes.

If you are an active gym goer and want to have a strong and well-defined body, find out which vitamins play an integral role in the recovery and growth of your muscles!

Vitamin B12 (Cobalamin)

First on the list is Cobalamin (vitamin B12). It plays a vital role in the human nervous system, which transmits signals from the spinal cord to the muscles, thereby stimulating their contraction, coordination, and growth, affecting the relief and growth of muscle tissue. Sources of Cobalamin are usually fish or meat.

Vitamin B1 (Thiamin)

Thiamin’s main role is to produce haemoglobin, the main protein in red blood cells that carry oxygen throughout the body. It is the red blood cells that provide the working muscles with sufficient oxygen for full-fledged workouts.

Thiamine found in many foods, allows you to diversify the menu: bananas, navy beans, pork, spinach, bran, goji berries, etc.

Vitamin B2 (Riboflavin)

Riboflavin (B2) regulates many protein-metabolic processes in the body and is associated with the absorption of glucose and produces energy in the form of ATP.

For athletes, this component is vital for its participation in protein metabolism. The riboflavin diet promotes effective muscle growth. B2 found in fermented milk products, liver, seafood, almonds, eggs.

Vitamin B3 (Niacin, Nicotinic Acid)

Niacin (B3) affects muscle energy production by participating in a variety of metabolic processes. However, not to be consumed in large quantities, because excess retains fat in the body. To replenish its reserves, you should eat liver, mushrooms, eggs, milk, and sea fish.

Vitamin B6 (Pyridoxine)

This vitamin is essential for those on a high-protein diet, as it promotes protein metabolism. A lack of Pyridoxine (B6) can slow down the process of protein processing in the body. The main sources of Pyridoxine are chicken, fish, nuts, avocados, lettuce, and liver.


Biotin is essential for optimal amino acid metabolism and energy production. Sources rich in biotin are liver, yolk, milk, barley, kidneys, soy.

Vitamin A (Retinol)

A (Retinol) vitamin not only improves vision but is also indispensable in the synthesis of protein molecules, which directly affects muscle growth.

With an insufficient amount of vitamin A in the body, the level of glycogen decreases, which “feeds” muscles and tissues with energy. Found in beef, pork liver, milk and orange products (in the form of provitamin – carotene), for example, in carrots.

Vitamin C (Ascorbic acid)

Vitamin C plays a critical role in maintaining activity and health. This powerful antioxidant is involved in the synthesis of collagen – the basis of connective tissue. In addition, preventing lack of iron, fraught with a decrease in haemoglobin decreasing muscle activity. Main sources include Fruits (especially citrus fruits), onions, peppers, vegetables, and berries.

Vitamin D (Calciferol)

D (Calciferol) vitamins promote the absorption of calcium and phosphorus, which are necessary for the full functioning of the muscles. Phosphorus is involved in the production of ATP. Dairy products and the sun’s rays can become a source of vitamins.

Vitamin E (Tocopherol)

Vitamin E is a powerful antioxidant that promotes the growth of muscle cells, and sufficient amounts of it can increase the athlete’s endurance. Many types of nuts, seeds, green leafy vegetables, and vegetable oils are rich in this vitamin.

Without vitamins and the correct diet, even the most intense workout will not have the desired effect. It is important to know what vitamins a person needs for muscle growth and compose your daily menu from products that are the most beneficial. Importantly providing elements during muscle building, recommended using vitamin complexes.

Photo by Victor Freitas

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