Vitamins are organic compounds required by the human body to support normal functions such as the development, repair and overall health of skeletal muscles. Whether you are an athlete, bodybuilder, senior citizen or someone looking to maintain a healthy body weight, vitamins can help your muscles grow stronger. The best way to consume adequate amounts of these vitamins is a balanced nutrition plan consisting of whole foods such as fresh fruits and vegetables.
Vitamin A
Vitamin A is a fat-soluble vitamin found naturally in foods such as eggs and dairy products, along with dark or yellow vegetables and carrots. Vitamin A plays an essential role in protein synthesis, allowing amino acids to form new muscle tissue. Following a workout, your body repairs damaged skeletal muscle tissue, and vitamin A supports healthy regeneration. Daily intake recommendations include 700 micrograms for adult females and 900 micrograms for adult males.
Vitamin B Complex
The vitamin B complex -- B1, B2, B3, B6 and B12 -- are a collection of water-soluble vitamins essential for various body functions, including protein metabolism, energy production and vasodilation. All of these functions are crucial for making your muscles stronger through growth and coordination. B vitamins are found in eggs, fish, meat and vegetables such as legumes, carrots, spinach and peas. Daily intake recommendations vary among the individual B vitamins. For example, adult males need 1.3 to 1.7 milligrams of B6 and 2.4 micrograms of B12 per day.
Vitamin E
Vitamin E is a fat-soluble vitamin known for its antioxidant properties, which neutralizes free radicals. By eliminating free radicals, metabolic waste products such as lactic acid are removed from the muscles, which allows them to recover quickly following workouts and become stronger. Vitamin E can be found naturally in foods such as asparagus, broccoli, sweet potatoes, tomato products and avocados. The daily intake recommendations for vitamin E is 15 milligrams per day for adult males and females.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a role in maintaining bone and muscle health. Vitamin D helps the body absorb calcium and phosphorus, along with reducing your risk for muscle weakness and allowing strong muscle contractions. Vitamin D is found in milk, potatoes and fish such as salmon and tuna. Daily intake recommendations for vitamin D is 15 micrograms for adult males and females.
References
- Build Strong Muscles: Muscle Building Vitamins
- MayoClinic.com; Vitamin A (retinol); December 2010
- Mayo Clinic Women's HealthSource; Vitamins and Minerals from A to Zinc; Mayo Clinic Staff; July 2009
- MayoClinic.com; Dietary Supplements: Nutrition in a Pill?; Mayo Clinic Staff; June 2010
- Institute of Medicine: Dietary Reference Intakes
