Health & Nutrition Weight Loss

Vitamins, Nutrients, and Superfoods Great for Muscle Growth

vitamins for Muscle Growth

Have you been working out in the gym recently, intending to obtain muscle growth? If so, that is absolutely a great step to stay fit.

An improvement in your overall well being and health doesn’t just happen in the gym. It also works in the kitchen.

The key to a healthy and strong body is nutrition because the body needs enough supplements to function properly, especially if you do some muscle-building exercises. Besides that, not even the most extreme workout plan can help fix any damage caused by bad eating habits or poor diet.

The number of vitamins and nutrients your body needs for muscle growth might be overwhelming. However, it can help you with your fitness journey. You can get them by eating the right food or through supplements, which can become affordable thanks to readily accessible online websites such as

Vitamins and Nutrients That Help Build Muscles


The following are the vitamins and nutrients your body needs for muscle growth:

Vitamin A

Vitamin A is essential in the creation of glycogen and protein synthesis. It also helps us get healthy eyes and strong bones. Most of all, vitamin A helps us fight oxidative stress, which is usually gained when we exercise.

Vitamin C

Vitamin C is a powerful antioxidant. It helps your body protect itself from exercise-induced oxidative stress and helps metabolize carbs. Moreover, this vitamin also helps absorb iron.

Vitamin D

Vitamin D is also known as the sunshine vitamin that helps promote mood balance, nutrient absorption, and insulin production.

Vitamin B3

Vitamin B3 is also called Niacin. This vitamin gives you better pumps and supports muscle growth. Moreover, vitamin B3 helps with glucose metabolism, supports healthy hormone production, and increases good cholesterol.

Vitamin B6

You will want to get enough of vitamin B6. It helps produce healthy levels of nitric oxide, which can support your body’s endurance and performance. Besides that, vitamin B6 also helps in red blood cell production.

Vitamin B9 (Folic Acid or Folate)

Vitamin B9 helps in muscle growth. Here is what you should understand about this vitamin: Folic acid is vitamin B9’s synthetic version. On the other hand, folate is the vitamin B9 that is found in food. However, it can also be found in supplement form.

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Vitamin B12

Vitamin B12 plays an essential role in forming red blood cells. It also helps convert food into energy. Furthermore, vitamin B12 is responsible for proper brain and muscle communication, affecting coordination and muscle growth.


Riboflavin is also known as vitamin B2. It aids the breakdown of carbohydrates, fat, and protein, which are converted into energy. Besides that, this vitamin also supports the antioxidants in the body.

Vitamin E

Vitamin E is known for promoting healthy skin. It is not just good for the skin, but it also helps flush out metabolic waste. Moreover, this vitamin also helps in protecting the body from oxidative stress. 


Biotin is beneficial to our body. It helps turn fats, carbohydrates, and protein into energy- great for people who love to workout. Moreover, it helps your skin and hair look healthy.


Calcium is responsible for having strong bones and teeth. Other than that, it is also essential in energy metabolism and muscle contraction. Research shows that if you don’t have enough calcium, your body may produce a hormone that causes you to store fat. Hence, you need to get enough calcium, especially if you want to gain muscle growth.

Omega 3 Fatty Acids

Your body does not naturally create omega 3 fatty acids that is why it’s best to include it in your diet. People who eat omega 3 fatty acids tend to have a healthy heart and improved blood flow. Moreover, this fatty acid also helps suppress hunger, which can help lose weight.

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Selenium is a trace mineral that helps boost the immune system. It also helps prevent heart disease and fights cancer. Most of all, selenium can help hinder free radical damage due to weight training.


Copper is the third most ample trace mineral in the body. It is responsible for protecting the skeletal, nervous, and cardiovascular systems. Moreover, it strengthens the tendons, which can be beneficial in lifting weights.


Iron is key for maintaining your high energy levels. It also forms part of the hemoglobin, which is responsible for transporting oxygen from the lungs into the muscles. Moreover, iron helps boost the immune system.


Magnesium is found in our body fluids, muscles, and soft tissues. It plays an essential role in muscle contraction and helps improve your energy levels. Furthermore, magnesium also reduces muscle cramps and fatigue.


Zinc can help your body with producing muscle-building testosterone. It also helps boost fertility and increase the quantity of infection-fighting T-cells in your body. Moreover, zinc also promotes muscle recovery from exercise.

Muscle Building Superfoods

What foods help you build muscle fast?

Superfoods for Muscle Strength

Below are the superfoods you should consider, especially if you want to burn fat and build muscles:


Eggs are a great source of muscle-building protein. They are also rich in riboflavin, vitamin B12, and folic acid. These vitamins and nutrients are great when it comes to providing energy for a prolonged workout.

Greek Yogurt

Greek yogurt is a healthy food you need to include in your diet. It is rich in protein, specifically casein, which your body loves to build muscles. Greek yogurt also contains calcium and is linked to less weight gain.

Sweet Potatoes

Sweet potatoes contain carbohydrates, antioxidants, and minerals. It can help you boost your energy during a long workout. Moreover, sweet potatoes are also low in the glycemic index. This means they can help prevent an increase in your blood sugar.

Chia Seeds

Chia seeds might look tiny, but they are very healthy. This type of seed is loaded with omega 3 fatty acids responsible for fast muscle recovery after a tiring workout. Moreover, chia seeds hold their weight ten times more when they are in the water, ideal for hydration.

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Just like chia seeds, quinoa is also tiny seeds. However, don’t let its appearance fool you. Quinoa contains the nine essential amino acids, which make it a complete protein.

Quinoa maximizes muscle protein synthesis after a workout. It also contains a complex carbohydrate that is responsible for having long-lasting energy during a workout.

Garbanzo Beans

Garbanzo beans are popularly known as chickpeas. It provides a combination of protein and carbohydrates, that’s why they are great for pre-workout fuel and post-workout muscle growth.


Mangoes are a delicious tropical fruit. Not only that, they are also packed with over 20 antioxidants, vitamins, and minerals. Moreover, mangoes can help protect your body from oxidative stress, especially during your exercises.

Tart Cherries

Tart cherries contain anti-inflammatory properties. This means you will get less inflammation and less muscle pain after a workout. Moreover, tart cherries also promote better sleep, great for workout recovery.


Salmon is a wonderful source of protein. It also contains omega 3 fatty acids. Eating salmon helps in having energy during a workout and promotes muscle recovery post-workout.


This plant grows in the Andes. It is a tiny herb loaded with a bunch of nutrients. Moreover, maca is rich in phytonutrients, amino acids, and various vitamins and minerals.

Research shows that maca helps increase glucose in the bloodstream, producing energy for regular exercise. It also acts as an adaptogen, a substance that helps the body adapt to stress. This means it is great for increasing your energy and reducing stress.


Beets have dietary nitrates that are naturally converted into nitric oxide once ingested into the body. Nitric oxide is responsible for supporting blood flow. It also promotes the release of adrenaline that helps you improve your performance on lifting weights.


Moringa leaf powder can help fuel your body with protein. It can also provide you with calcium. This is essential in promoting strong muscle contractions.

Matcha Green Tea

Matcha green tea is made out of ground green tea leaves. It is the fat-burning version of coffee. Moreover, matcha gives you energy and will also help your metabolism burn 25% more body fat.

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Matcha is a popular ground tencha leaves from the camellia sinensis plant grounded into powder as green tea. Matcha tea is increasing popularity thanks to many health benefits. People have discovered new ways on how to make a matcha tea.

Coconut Water

Coconut water is not just a tasteful refreshment. It is also a brilliant source of electrolytes, which is responsible for replenishing your body as you sweat. Besides that, coconut water also promotes liver protection, which is essential for muscle growth and metabolic health.


Cordyceps originated in Chinese medicine. It is a type of mushroom, which is available in powder form. Moreover, it helps reduce oxidative stress, which means you can endure your workout even longer.


Peanuts are a good source of protein. Not only that, they are also rich in antioxidants. However, it would help if you kept in mind to go easy on the salt.

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While you are exercising to improve your health, there are basic requirements for exercise – supplements. Suitability of a pre-workout supplement is dependent on the type of exercise. Some supplements are designed for increasing power while others are for endurance.


Whether we are in or out of the gym, our body needs enough vitamins and nutrients to function properly. That is why both the habit of eating right and proper exercise are key to achieving a healthy and fit body.

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