Top 7 Vitamins for Muscle Gain

Vitamins can play a vital role in supporting your efforts to gain muscle mass. Here are the top 7 vitamins you can include in your diet to promote muscle growth.

7. Vitamin B7

vitamin B7 or Biotin could play an important role in stimulating the conversion of carbohydrates and proteins into a source of energy. This would improve your ability to perform strenuous exercises including lifting weights and thus, stimulate faster muscle growth. [1]

6. Vitamin D

vitamin D has the ability to support the growth of bones and muscles. It would enhance the synthesis of proteins and increase the production of the male sex hormone called testosterone thereby increasing muscle growth. [2]

5. Vitamin C

Vitamin C is revered for its antioxidant potential. It would protect muscle fibers against oxidative damage thereby supporting your efforts to grow stronger muscles. [3]

4. Vitamin B12

Vitamin B12 or cobalamin would help you grow strong muscles by improving protein synthesis. It can also reduce muscle cramps, increase the supply of energy to the brain, and improve brain-muscle coordination. These benefits of cobalamin could affect muscle growth favorably. [4]

3. Vitamin B2

Vitamin B2 or riboflavin can help to increase muscle mass by stimulating the metabolism of proteins. It can increase the supply of energy and amino acids to muscles and help the body form more muscle fibers. [5]

2. Vitamin B3

Vitamin B3 or Niacin can support muscle gain by increasing the supply of proteins and energy to the muscles. It can boost the metabolism of carbohydrates. This will ensure your muscles receive an adequate supply of fuel to help you work out for a longer duration without experiencing fatigue. [6]

1. Vitamin E

The use of vitamin E supplements is recommended for supporting muscle recovery after an intense workout session. It can prevent damage to the muscle fibers and enhance muscle growth. [7]