8 Great Vitamins And Minerals That Support Muscle Health And Growth
If you are interested in building muscle strength and health, you probably already pay close attention to your training regimen, supplements, and pack your diet with foods that promote a strong body.
In an ideal world, we should be able to get all the nutrients from food. However, since processed foods can make up 70 percent of our diet, this is not necessarily easy. Additionally, athletes have special nutritional dietary requirements and need the proper fuel.
While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.
8 Vitamins And Minerals That Support Muscle Health And Growth
- Vitamin D. Its often called the sunshine vitamin and is produced when the skin is exposed to UV rays from the sun. This means that most people will be deficient in vitamin D unless they’re lucky enough to have their skin exposed to the sun all year round. Studies have shown that proper vitamin D levels in the body are associated with muscle strength and performance.
- Vitamin C. The human body needs vitamin C to fight infection and diseases. This essential nutrient strengthens your natural defenses and fights free radicals. Furthermore, it supports tissue growth and repair, leading to faster recovery from exercise. If you struggle with persistent colds or poor energy levels then try supplementing with 500mg vitamin C per day. Be careful not to overdo it though as too much can cause digestive issues!
- Vitamin A. This is often a forgotten vitamin. For athletes and bodybuilders, vitamin A is useful because it supports protein synthesis, which is essential for muscle growth. If its role in muscle growth and repair is not enough, vitamin A also has a direct effect on testosterone, the body’s most powerful muscle-building hormone.
- Calcium. Calcium is required to build and maintain strong bones. As well as bone density, calcium is also vital in the process of muscle contraction of all muscles, including the heart.
- Magnesium. Magnesium plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps.
- Potassium. Just like calcium and magnesium, potassium is a key electrolyte in muscle contraction. But it’s also essential for carrying other nutrients to your muscles. Potassium brings water, along with other nutrients, into muscle cells.
- Vitamin B12. Vitamin B12 helps your body produce red blood cells, which are responsible for delivering oxygen to the muscles. It also ensures that the brain and muscles communicate efficiently, which affects muscle growth and coordination.
- Fish Oil/Omega 3. These may decrease muscle protein breakdown through improvements in insulin sensitivity, and insulin resistance is associated with muscle breakdown. Joint lubrication and cardiovascular health are also major benefits to be derived from Omega-3 supplementation.
No matter your fitness goals, make sure you’re getting enough nutrients in your diet. Eat whole natural foods that promote muscle growth and repair.
Exercise and nutrition are equally important. Vitamin deficiencies can ruin your gains and stall your progress. Long-term, they may increase your risk of injury and chronic diseases. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.
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