Muscles approximately make up half of every person's body weight, as described in Medline Plus, a website supported by the National Institutes of Health. Muscles move voluntarily or involuntarily. They react to certain nerve impulses and stimuli, contracting when stimulated and relaxing after every contraction. The muscular system plays an important role in the human body. Aside from allowing movement and motion, they also facilitate in digestion, breathing and blood circulation. Regular exercise keeps the muscle strong and in good shape. There are several supplements that can also do this.
Boron
Medline Plus states that boron is one of the supplements that help increase muscle strength and muscle growth. Boron is a mineral that is naturally found in food and the environment. Fruits such as apples, prunes, pears and grapes contain boron. Vegetables like carrots, leafy greens, nuts and grains are also rich sources of boron. Boron supplements help build strong bones and muscles. Consuming adequate amounts of this mineral can help build muscle mass. Boron works by affecting other essential bone and muscle vitamins and minerals such as vitamin D, calcium, phosphorus and magnesium. Boron helps conserve these minerals which can lead to better absorption and usage. The tolerable upper intake level or maximum dose of boron supplements for adults is 20 mg per day.
Iron
According to the Office of Dietary Supplements, an organization supported by the National Institutes of Health, iron is among the supplements the help improve muscle strength and growth. Iron is an important mineral that helps with blood circulation and transportation of oxygen to the rest of the body. Iron also works with myoglobin, a protein that helps supply oxygen to the different muscles. When iron levels are low, the muscles may tire easily and not have enough stamina for physical activities. Foods rich in iron include organ meats, leafy green vegetables, spinach, beans and cereals.
Creatine
Creatine is one of the possible supplements that help improve muscle strength and muscle growth, as mentioned in Medline Plus. Creatine is a chemical that is normally found in the body. Food sources such as fish and meat products also contain creatine. Synthetic creatine or creatine supplements are created in laboratories. Creatine helps boost athletic performance and increase muscle mass in both young and old adults. Creatine works by providing energy to the muscles in order for them need to work properly. When taken with carbohydrates, this supplement can significantly increase muscle creatine levels to as much as 60 percent. Oral creatine supplement dose for adults range from 9 g to 20 g per day.
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