Vitamins and minerals are necessary for overall health. Except for vitamin D, they cannot be produced by the body. Therefore, it is important to obtain sufficient vitamins and minerals through diet and possibly supplementation…all year round.
Vitamins and Minerals for Muscle Growth
Vitamins and minerals act as catalysts in many processes in the body. The processes necessary for muscle recovery are not given priority (such as brain functions). Therefore, important nutrients such as vitamins and minerals must be present in sufficient amounts to meet all these primary needs and then also contribute to muscle growth. In our normal daily diet, we already get a large part of the required vitamins. However, this is never in the ideal exact distribution across the different vitamins and minerals. Hence, very one-sided diets can be unhealthy if the deficiency of missing vitamins and minerals is not supplemented.
All vitamins and minerals are important. However, there are some that directly and indirectly contribute to muscle growth. We will discuss these below, focusing on their effects related to muscle growth.
Vitamins for Muscle Growth
There are thirteen vitamins, four of which are fat-soluble and nine are water-soluble. Fat-soluble vitamins are mainly found in the fat of food: vitamin A, vitamin D, vitamin E, and vitamin K. Water-soluble vitamins are found in the fluid of food: B1, B2, B3, B5, B6, B8, B11 (folate), B12, and vitamin C.
(Vita=life, Amine=nitrogen-containing compound. Not all vitamins contain nitrogen. However, this was only realized after the name was given.)
Vitamin A (Retinol)
Involved in cell building and prevents mucosal infections. Will not directly contribute much to muscle growth but will help prevent you from being unable to do anything for a month due to an injury.
Vitamin B1 (Thiamine)
- Vitamin B promotes muscle recovery and reduces fatigue.
- Involved in protein synthesis (tissue building) and carbohydrate synthesis (energy burning).
- Prevents fatigue and (feeling of) weakness.
Vitamin B2 (Riboflavin)
- Helps in protein synthesis and carbohydrate synthesis.
- Prevents fatigue and (feeling of) weakness.
Vitamin B6 (Pyridoxine)
- Promotes cell building.
Vitamin B12
- Promotes cell building along with B6.
Vitamin C (Ascorbic Acid)
- Production of red blood cells, tissue building, hormone production, immune system.
Minerals for Muscle Growth
Calcium
- Contributes to bone and teeth formation.
- Prevents cramps and muscle pain.
Chromium
- Regulates blood sugar levels.
- Involved in carbohydrate synthesis.
Phosphorus
- Promotes growth.
- Energy supply.
- Contributes to glucose uptake.
Iodine
- Works in the thyroid gland to maintain energy levels.
- Promotes carbohydrate absorption. Anti-inflammatory.
Iron
- Necessary for oxygen and carbon dioxide transport and energy production.
- Part of the antioxidant system.
Potassium
- Regulates blood sugar levels.
- Regulates heart rhythm.
- Necessary for fluid balance.
- Cell transport of nutrients and waste products.
Magnesium
- Strengthens bones and teeth, contributes to heart muscles and nervous system.
- Necessary for energy production.
- Involved in hormone production.
- Relaxes muscles.
- Involved in hormone production.
Manganese
- Formation of healthy bones and cartilage.
- Contributes to carbohydrate synthesis.
- Part of insulin production.
- Reduces cell damage.
- Involved in hormone production.
- Involved in insulin production.
Sodium / Salt
- Salt controls your body’s fluid level!
- Regulates muscle contraction.
Vanadium
- Involved in glucose and fat metabolism.
- Ensures potassium and sodium balance.
Zinc
- Zinc promotes steady energy.
- Involved in carbohydrate metabolism.
- Important for growth and healing.
- Involved in the production of various hormones, including insulin.
- Involved in carbohydrate metabolism.
- Energy supply.
