Which are the 5 most important vitamins for muscle building?
1. vitamin B1
The vitamin, also known as “thiamine”, is an energy and nerve vitamin. It is important for the energy metabolism of muscles and nerves. During physical exertion, the vitamin B1 concentration in the blood decreases.
The consequences can be fatigue and lack of concentration. A severe deficiency can even lead to oedema, muscle weakness and inflammation of the nerves. Foods that contain a lot of vitamin B1 are mainly wholemeal products, tuna, potatoes or pork.
The recommended daily requirement for adults is 1.3 mg for men and 1.0 mg for women. However, especially people who drink a lot of coffee or green tea and eat few whole grain products should pay attention to an increased intake of vitamin B1!
2. vitamin B6
This B vitamin is the “muscle building vitamin” par excellence! It is also called “pyridoxine”. B6 is the key vitamin in protein metabolism, therefore the need increases with protein consumption. It can also prevent arteriosclerosis.
Signs of deficiency are usually rather rare, but the deficiency manifests itself with reduced protein synthesis, muscle atrophy and muscle cramps. The recommended daily requirement for adults for vitamin B6 is 1.5 mg for men and 1.2 mg for women.
In the diet Vitmain B6 is found more often in chicken, potatoes, beans, lentils, avocado or fatty fish.
3. vitamin B12
The special thing about this vitamin is that it is produced exclusively by microorganisms. Vitamin B12 contributes to the formation of the body’s own proteins. Therefore an adequate supply is especially important for athletes!
The recommended daily requirement for adults is 3 µg for men and women. The body cannot produce vitamin B12 itself. Vitamin B12 is found mainly in animal products such as meat, fish, eggs and dairy products.
Especially vegans or people with chronic gastrointestinal diseases or missing intrinsic factor can develop a vitamin B12 deficiency in the long run.
TIP: As you can see, B vitamins are particularly important for optimal muscle building after training. If, like me, you tend to eat little fruit and vegetables in your daily diet, then I recommend that you use this vitamin B complex as a dietary supplement!
4. vitamin E
Vitamin E (tocopherol) is the only fat-soluble vitamin in our Top 5 and is therefore absorbed through dietary fat. Tocopherols are also said to have a pronounced antioxidant effect. Thus the cells of our body up to the DNA are threatened by aggressive oxygen compounds, which are also called free radicals. Vitamin E now plays the role of a “scavenger”.
Vitamin E is also involved in the metabolism of carbohydrates, proteins and nucleic acids and is therefore responsible for the healthy development of our muscles.
The recommended daily requirement for adults for vitamin E is 14 mg for men and 12 mg for women. Foods for a good source of vitamin E are mainly vegetable oils! Eggs, nuts and butter also contain vitamin E in small amounts.
5. vitamin C
Vitamin C is often referred to as ascorbic acid. The best known effect of vitamin C is to strengthen the immune system. A deficiency makes you more susceptible to infections, in extreme cases even scurvy.
Vitamin C after a hard workout not only strengthens the immune system but also helps to regenerate cartilage, tendons, ligaments and bones. More information about this very important vitamin can be found in this article!
Real vitamin C bombs are citrus fruits, but also berries, or vegetables such as paprika or potatoes contain vitamin C.
For effective muscle building it is important to provide the body with all the necessary vitamins. The main suppliers are fruit and vegetables. Your daily diet should always consist of fruit and vegetables!
Are you rather someone who eats little fruit and vegetables? Then I recommend you alternatively to fall back on a multivitamin food supplement. At this point I can recommend the V Multi Special + capsules.
Instead of swallowing vitamin capsules, it is also worth buying a high performance mixer for healthy smoothies. A delicious fruit smoothie consisting of a banana, some milk and red berries provides plenty of vitamins and tastes much better than a vitamin capsule!