Vitamins For Muscle Growth
Introduction
Your body requires various substances to function, grow, remain healthy and heal. Along with other elements, vitamins also play multiple roles, including building and repairing muscles.
People injure their muscles while doing strenuous physical activities. While they may not need surgeries to heal the muscles, they require various substances like vitamins, minerals, proteins, etc.
If your job involves heavy physical activity or if you are an athlete or into bodybuilding, you need to take vitamins and other supplements. In this write-up, however, we will talk only about the best vitamins for muscle growth and repair.
What are Vitamins?
Vitamins are organic substances available in small quantities in many foods. They are also essential nutrients because the human body cannot produce them except for a few.
Experts have discovered thirteen vitamins till now. They are
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Out of these, vitamins A, D, E and K are fat-soluble, while vitamin C and all B vitamins are water-soluble. It means that the first four can stay in your body for a few days, but the others cannot stay and pass through the urine.
All the vitamins play one or several roles in our body. While some are present in most foods, others are rare, so we need to take extra supplements.
Some vitamins play vital roles in muscle building and repair, and this article focuses on those vitamins.
Best Vitamins for Muscle Growth and Repair
As mentioned earlier, our body needs all the vitamins for various functions. The following are the ones that are essential for muscle health.
Vitamin A
Experts term it as an ‘often forgotten vitamin,’ but it has several functions too. Vitamin A plays a crucial role in protein synthesis, a function where your body employs the amino acids present in protein to create new muscle.
Vitamin A also affects testosterone, the primary muscle building and growth hormone. The body requires a sufficient supply of testosterone for growth and development.
Since vitamin A involves protein synthesis and muscle building, it becomes even more important for athletes and bodybuilders.
Vitamin A is also necessary for eye health, and its deficiency can cause eye diseases.
You can get vitamin A in two ways. Firstly, from foods and secondly from supplements.
The following foods contain vitamin A in small, medium or large quantities.
- Cod liver oil
- Liver
- Eggs
- Carrots
- Milk
- Broccoli
- Apricots
- Butter
- Kale
- Collard greens
- Spinach
- Pumpkins
- Cantaloupe melon
- Sweet potatoes
- Some cheeses
You can also get vitamin A from supplements. The market has plenty of products from various brands so you can choose from among many. But make sure to check out some reviews before buying any supplements.
Vitamin C
Vitamin C also plays a vital role in your body. It boosts the immune system and fights free radicals. It also strengthens blood vessels, helps in collagen production and expediates healing.
It also helps build and repair tissue and accelerates the recovery process after intense training. Vitamin C also contributes to the formation and strengthening of bones. It can also help to keep away common colds and boost energy levels.
Vitamin C deficiency can cause scurvy which leads to loss of teeth, bleeding gums and poor tissue growth.
You can get vitamin C from foods and supplements. The following food items contain vitamin C.
- Citrus fruits (orange, lemon, lime, grapefruit, tangerine)
- Strawberries
- Papayas
- Lychees
- Kiwis
- Acerola cherries
- Kakadu plums
- Brussel Sprouts
- Broccoli
- Kale
- Guavas
- Chili peppers
- Sweet yellow peppers
- Potatoes
It’s best to eat vitamin C-rich foods raw as cooking destroys the vitamin.
You can buy and use supplements after consulting with your doctor because excess vitamin C intake could be harmful.
Vitamin D
Vitamin D is another essential vitamin that your body requires. Research indicates that having proper amounts can help improve muscle strength, performance and repair.
It’s also crucial for bone strengthening.
The most important source of vitamin D is sunlight. When your body is exposed to sunlight, it produces vitamin D. It’s therefore necessary to get sufficient sunlight.
It means that those who don’t get enough sunlight will have a vitamin D deficiency and suffer from bone diseases such as rickets and osteomalacia. Your bones can weaken and soften in the long run, leading to injuries.
Vitamin D is also present in foods such as
- Beef liver
- Fatty fish (salmon, mackerel, herring and sardines)
- Eggs
- Red meat
- Mushrooms
- Fortified foods (soy product, dairy products, cereals)
But it’s not available in large amounts, and if you don’t get enough sunlight also, you require a regular supply of vitamin D from supplements.
Vitamin B12
Last but not least, we have vitamin B12, another essential vitamin for muscle growth and repair. It assists in the production of red blood cells, which play a role in supplying oxygen to the muscles. When your body gets an endless supply of oxygen, your muscles will grow with intensive training, and recovery will be quicker.
Vitamin B12 also contributes to efficient communication between the brain and muscles. Communication between the two is necessary for the coordination and development of muscles.
Vitamins B12 also help the nervous system to function smoothly, and its deficiency can cause nerve issues and anemia.
Several foods contain vitaminB12 such as
- Milk and dairy products
- Fish
- Meat
- Poultry
- Shellfish
- Eggs
- Fortified cereals
- Fortified soy products
- Fortified nutritional yeast
You can also get vitamin B12 from supplements. If your diet doesn’t include the foods which contain the vitamin, you can use the supplements. But make sure to choose the best product that contains real and natural substances.
Conclusion
So, these are the best vitamins for muscle growth and repair. Everyone needs supplements if they don’t eat foods rich in those vitamins. But, consulting a doctor is recommended before taking any product.
But if you are an athlete or a bodybuilding enthusiast, you certainly require the supplements. There are plenty of products available now, so you can select from several. Make sure to choose after considering reviews and ratings.
Once you pick the supplements, follow the correct instructions and recommended dosage for good results and safety.
