Vitamin E has a reputation for soothing and smoothing skin - but it can also indirectly support muscle growth. Most folks need 75 to 120 milligrams (mg) of vitamin C per day. multivitamins and vitamin C supplements.Sniffles, a sore throat, and an achy head are major buzzkills when you’re trying to push yourself to complete one more round of reps.Ĭrushing your vitamin C quota is easy. Shortening the duration of a cold isn’t as sexy as a mid-workout surge of energy, but it’s still essential. Vitamin C is also hella helpful for your immune system. Healthy iron levels = more power to pump the other kind of iron. Vitamin C helps you absorb iron, which is a #win for your weightlifting sesh. Just talk with your doc about the ideal dosage since too much iron can have negative effects. If you have anemia or don’t eat animal products, you might benefit from an iron supplement. Most folks get enough iron from their daily eats, including: So basically, iron helps keep energy high, muscle pumped, and breath control on point. Iron helps your body make hemoglobin, which shuttles oxygen from your lungs to the rest of your body. When you lift weights, your body uses a lot of oxygen. But that doesn’t mean your muscles don’t crave it! Ironįirst things first: Iron is a mineral, not a vitamin. Still, you can get too much of this stuff, so talk with your doctor about dosage. If you have cystic fibrosis or a gastrointestinal disorder that reduces nutrient absorption, you might need to take a vitamin A supplement. You can find vitamin A in lots of orange foods, including: It doesn’t directly strengthen your muscles, but it keeps your bones and immune system on point (no more calling in sick to the gym!).īasically, if you’re not getting enough A, you’re not gonna perform your best barbell workouts at the power rack. In the world of micronutrients, vitamin A is a total all-star. If you think you need vitamin D supplements, ask a healthcare professional to check your levels.Nosh on vitamin D-rich foods like salmon, eggs, and fortified cereals.Soak up some sunshine (but put on that SPF first!).Research has also linked healthy vitamin D levels with stronger muscles and better posture. Vitamin Dĭid you know that muscle weakness and cramps are signs of vitamin D deficiency? That doesn’t mean a bad day at the gym = a deficiency, but it *does* point to the vital role this micronutrient plays in muscle health. But without these muscle-supporting micronutrients, you’d be taking the daily struggle bus to the gym. Protein often steals the show in the world of sports nutrition. 11 vital vitamins and minerals for muscle growth
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