Your muscles need the proper nutrients to perform their best. Though all vitamins play roles in day-to-day bodily functions, certain ones can help improve muscle development and strength, and may help you recover from a hard workout. Consult your doctor before starting fitness and vitamin-supplementation plans to avoid potential complications with existing medical conditions.
Vitamin D
Research commissioned by the University of California and published in November 2007 in the "Journal of Renal Nutrition" linked vitamin D to muscle strength and size. Focusing on dialysis patients, researchers found that adding vitamin D was associated with "greater" muscle strength and size. This is one of several studies the Harvard School of Public Health cites as proof that vitamin D helps improve muscle strength.
Vitamin E
Research published in the "European Journal of Applied Physiology" in July 2002 noted that vitamin E helps with muscle contractions, potentially yielding improved endurance, and speeding the recovery of muscles after exercise. Additionally, notes Bruce Craig, a human-performance researcher at Ball State University, vitamin E may help protect muscles from damage during both aerobic and anaerobic exercise.
Vitamin B
All B vitamins help the human body convert carbohydrates into energy for exercise and general functioning, according to the University of Maryland Medical Center. Vitamin B also assists in metabolizing protein, which comprises the building blocks essential for muscle growth. Vitamin B deficiencies may lead to problems that limit athletic performance, including general fatigue, and shortness of breath.
Vitamin C
Numerous studies have shown that vitamin C's energy-boosting and antioxidant properties have positive effects on exercise and muscle development. Research published in the "International Journal of Sport Nutrition and Exercise Metabolism" in December 2001 concluded that vitamin C supplements may aid recoveyr from exercise-induced muscle fatigue symptoms, such as muscle soreness. A study published in the same medical journal in June 2003 in the same medical journal found that vitamin C may help meet the higher antioxidant needs triggered by exercise-induced stress and damage.
References
- "Journal of Renal Nutrition"; Relationship Between Vitamin D and Muscle Size and Strength; P.L. Gordon, et al.; November 2007
- Harvard School of Public Health: Vitamin D and Health
- "European Journal of Applied Physiology"; Effects of Vitamin E Deficiency on Fatigue and Muscle Contractile Properties; J.S. Coombes, et al.; July 2002
- "International Journal of Sport Nutrition and Exercise Metabolism"; Prolonged Vitamin C Supplementation and Recovery from Demanding Exercise; D. Thompson, et al.; December 2001
- "International Journal of Sport Nutrition and Exercise Metabolism"; Vitamin C: Effects of Exercise and Requirements with Training; J.M. Peake; June 2003
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