Vitamins

All Vitamins, details and

contribution to body and health

Vitamin A

Vitamin A regulates protein synthesis and helps it repair muscle after a workout which directly leads to muscle mass growth, maintains healthy testosterone levels and supports bone development.

Suggested daily intake

Male

Female

700 mcg (0.7 mg)

900 mcg (0.9 mg)

Suggested daily intake

Vitamin C

Vitamin C takes part in the recovery of micro tears caused by good workout which directly affects muscle growth.

Male

Female

Suggested 75 mg

For muscle growth 200-1000 mg

Suggested 90 mg

For muscle growth 200-1000 mg

Vitamin D

While vitamin d is not directly involved in muscle recovery and growth it affects other nutrients such as protein and influences on how the body uses calories for different activities. With that said vitamin d is important to maximize the influence of protein in our body.

Suggested daily intake

Male

Female

Suggested 15-20 mcg

For muscle growth 25-100 mcg

Suggested 15-20 mcg

For muscle growth 25-125 mcg

Vitamin E

Vitamin E is not directly helping to grow muscles, but its function is to protect muscles from getting damaged during workout which can prevent muscle injuries. by protecting muscles during workouts it allows faster recoveries, supporting consistency and reducing muscle soreness.

Suggested daily intake

Female

Male

15 mg

Vitamin K

Vitamin K is connected to improving strength, reducing muscle loss related to aging and skeletal muscle mass (40%-50% of body weight). It helps maintaining muscle quality and plays a key role in bone and muscle interaction.

Suggested daily intake

Male

Female

90 mcg

120 mcg

Vitamin B1

Affects muscle by supporting the transmission of carbohydrates into energy, carbs is the source of energy that the body needs to burn during activities which means vitamin B1 improves performance.

Suggested daily intake

Male

Female

1-2 mg

Vitamin B2

This vitamin is involved in several functions such as muscle repair and growth after workout, it reduces muscle pain and takes away soreness in general.
It also has its fair share when it comes to carbohydrates usage for activities and in addition maintains younger look for the body, it is involved in skin health and slows aging process.

Suggested daily intake

Male

Female

1.1 mg

1.3 mg

Vitamin B3

Required for muscle strength, helps to grow muscle mass and makes the pump more effective as well. It is involved in fat loss and slows down muscle mass or strength loss due to age.

Suggested daily intake

Male

Female

Suggested 14 mg

For muscle growth 1.5 mg per 1kg of body weight (yes its far bigger number)

Suggested 16 mg

For muscle growth 1.5 mg per 1kg of body weight (yes its far bigger number)

Vitamin B5

Main function of this vitamin is energy production from carbs, fats and protein. As a result workout performance improves and so will muscle growth, not consuming enough of this vitamin might lead to muscle cramps which is better to avoid.

Suggested daily intake

Male

Female

5 mg

Vitamin B6

There is one main function of the vitamin and its healing the muscle after workouts, which makes them bigger and stronger than before. In addition it can potentially improve performance and protect muscles from injuries.

Suggested daily intake

Male

Female

1.3 mg

Vitamin B7

Very important for muscle health, it helps the energy production, essential for muscle healing after workout and might reduce pain if there is any. It is one of the nutrients that help more in transforming food into fuel in our body and it plays its role for a better physical feeling.

Suggested daily intake

Male

Female

30 mcg

Vitamin B9

This vitamin helps in muscle development and improves blood flow if the right amount is consumed, on the other hand, not taking in as much as needed can lead to muscle weakness and dropping in strength.

Suggested daily intake

Male

Female

400 mcg

Vitamin B12

Suggested daily intake

Helps muscle nerve functioning and energy production, it is desired not to be in deficit of B12 since it can lead to cramps, muscle weakness and even reduce oxygen delivery to the muscles. Other benefit however could be the support to metabolize protein and fat which help muscle growth.

Male

Female

2.4 mcg