The Best Workout Vitamins

The body must have vitamins to carry out the myriad chemical reactions and functions associated with muscle performance. Vitamins act as co-factors for producing energy, burning fat and digesting and assimilating nutrients. For this reason, it is very important to select a vitamin supplement that offers optimal levels of vitamins A, B, C, D and E.

Vitamin E

Vitamin E allows for proper immune function, and individuals who work out may need more of it than the average person for optimal health. Vitamin E contributes to cell signaling and regulates gene expression, important factors in muscle growth. With the recommended daily allowance for adult males at 22.4 IU, the upper tolerable limit tops out at 1,500 IU. Natural sources of vitamin E include wheat germ oil, almonds, sunflower seeds, peanut butter, broccoli, spinach, mango and kiwis.

Vitmain C

Ascorbic acid or vitamin C strengthens our blood vessels, tendons, ligaments and bones. The rigors of intense training test each of these tissues, which require vitamin C to function properly. Trainees need much more than the recommended 90 mg. Natural sources of vitamin C include citrus fruits, broccoli, brussels sprouts, potatoes and liver. Vitamin C must be obtained from our diets because we do not make it in our bodies like many other mammals do.

Vitamin A

Vitamin A exists as retinols and beta-carotene, a vitamin A precursor found in yellow and green vegetables, egg yolks, animal liver, sweet potatoes, carrots, spinach, apricots and winter squash. The body requires vitamin A for strengthening tissues and membranes, both crucial to muscle performance and recovery. The USDA recommends a daily allowance of 3,000 IU of vitamin A, with the tolerable upper limit set at 10,000 IU for retinols. Beta-carotene can be taken by training individuals in higher daily amounts between 10,000 and 25,000 IU.

Vitamin B

The vitamin B family includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6) and cobalamin (B12). The body requires this water-soluble group of vitamins for metabolizing proteins, fats and especially carbohydrates, which give the body energy to fuel your workouts. For this reason those who work out must regularly eat foods high in vitamin B to keep the body operating at peak performance. Natural sources of vitamin B include potatoes, bananas, beans, turkey, tuna and brewer's yeast.

Vitamin D

The body makes vitamin D, or the "sunshine vitamin," when the skin is exposed to the sun. Bones need vitamin D to maintain proper density and avoid injury from regular workouts. Make sure to take cholecalciferol or D3, the natural form that our bodies make from the sun. Sources of vitamin D include fish oils, beef liver, cheese, egg yolks and fortified milk. The age-dependent recommended daily allowance ranges from 200 and 600 IU, but the tolerable upper limit for vitamin D tops out at 2,000 IU for healthy adult men. Under a doctor's supervision, you can take 5,000 IU of natural D but never more as toxicity may occur in excess of this dosage.