Vitamin B12, also known as cobalamin, is a complex B vitamin. Vitamin B12 is not a vitamin that the body naturally produces so it must be consumed from foods or supplements. Vitamin B12 is essential to supporting good health because it plays a role in the healthy development of cells and the body's growth. If you are looking to naturally build muscle, you can use vitamin B12 to assist you in your efforts.
Step 1
Take a vitamin B12 supplement daily. According to the National Institutes of Health, teens and adults over age 14 should consume 2.4 mcg each day. You can purchase vitamin B12 at your local health food store or pharmacy. Be sure to check with your physician to confirm that it is safe for you to take vitamin B12 daily. He may also make adjustments to the recommended amount of vitamin B12 you consume. If you are healthy and want to increase your intake of vitamin B12 to help build muscle, your physician can provide you with a healthy recommendation on what your upper limits should be.
Step 2
Consume healthy foods that are rich in vitamin B12. If you want to maximize on your vitamin B12 consumption from foods, eat seafood such as salmon, trout, clams or beef liver if you like it. These foods contain the following amounts of vitamin B12: 3 oz. of cooked salmon has 4.9 mcg, 3 oz. of cooked wild rainbow trout has 5.4 mcg, one serving of fortified breakfast cereal has 6 mcg, 3 oz. of cooked, breaded and fried clams has 34.2 mcg and one slice of braised beef liver has 48 mcg of vitamin B12.
Step 3
Reduce your intake of fat. Consuming excessive amounts of fat will work against your efforts to build muscle. The U.S. Department of Agriculture states that if you consume a 2,000-calorie diet you can consume between 44 and 78 g of fat. This is a basic recommendation so if you are focused on building muscle, you may need to reduce this amount of fat. Work with your physician or dietitian to determine the appropriate amount of fat for your specific health situation.
Step 4
Develop a consistent regimen for strength training. In addition to cardiovascular exercise, which helps you to burn fat, it is also important to consistently perform a variety of strength training exercises that covers the upper and lower body exercises.
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