Best Vitamins & Supplements for Building Muscle (Basics) πŸ’Š

Those in the know reccommend supplements like fibre, vitamin B12 or coblamin, and fish oil to help people to get fit and to lose weight.

DIFFERENT TYPES OF SUPPLEMENTS AND VITAMINS

VITAMIN B12

Vitamin B₁₂, one of eight B vitamins, is a water-soluble vitamin that assists with the metabolism of cells in the human body, helps to create red blood cells, and helps to use calories. Foods that contan vitamin B are beef, chicken and fish.

FIBRE

Fibre, or roughage, is a section of food derived from plants and cannot be completely broken down by human digestive enzymes, and is used to keep weight under control.

OMEGA-3 OILS

Fish oil vitamins are made up of omega-3 fatty acids. The oil contains eicosapentaenoic acid and docosahexaenoic acid which lower triglycerides levels. (Triglycerides are the main components of body fat in humans.) Fish oil aids in keeping the heart and blood systems healthy, boosts the metabolism of cholesterol and dietary fats, and keeps our immune systems intact. Another important aspect of fish oil is that it maintains flexibility of the body and joint mobility.
One should not only rely on pills to keep fit. Nutritious meals go hand in hand with these supplements. Why are nutrients so important? Our bodies cannot function as it should without the necessary nutrients like proteins, vitamins and minerals. The body is comparable to a car. Cars cannot operate without fuel, oil and water.

PROTEIN

Proteins are crucial because they help repair and rebuild damaged body tissue, is an energy source, and builds muscles. How much protein is needed for normal daily activities? 0.8g/body kg. An active person will need more than that amount. Where can protein be found? Yoghurt, eggs, milk, beans and some seafood.

VITAMINS

Vitamins are necessary if we want to have a healthy body, as they provide antioxidants, aids in blood formation, and produces energy. Our bodies have 14 types of vitamins: fat soluble vitamins like A, D, E, and K, which are stored by the body, and water-soluble vitamins like biotin choline, folate, vitamin C and niacin. These can be excreted by the human body if they are in excess.

MINERALS

Minerals like iodine calcium, magnesium, phosphorous, zinc, potassium, sodium, and iron are necessary mineral. These can be taken in by eating vegetables and meat and drinking enough water. it is important to replenish them all the time as they are flushed from our bodies. Minerals are found in whole wheat bread, milk, chicken, green vegetables, etc.


The important thing to remember is not to overdo the intake of nutrients and supplements as an overdose of some of these can be toxic. Other supplements that can be used to keep your body healthy while training are Vitamin D, -a detoxifier that can also be taken in while skin is exposed to the sun-, cod liver oil, potassium to lower blood pressure, vitamin C to aid in brain function, magnesium for improved sleep, Vitamin K2 to strengthen our bone structure, iron that helps burn fat, vitamin A to boost eyesight.

BEST SUPPLEMENTS FOR BUILDING MUSCLE

Building muscle is a whole different kettle of fish. Here are some supplements that can be bought to assist with this process:

CREATINE

Creatine, produced naturally in small quantities by our bodies, can also be taken as a dietary supplement. This will increase muscle creatine content to by almost 40%., which means more muscle strength. It also increases the muscles’ water content but decreases breakdown of muscle protein.

PROTEIN

Using protein supplements is essential for gaining muscle. The most used supplements are soy protein,
Weight Gainers, high-calorie supplements are designed to make the body get more protein and
Beta-alanine, an amino acid may increase exercise performance as it reduces fatigue helps to increase muscle mass if a rigid exercise program is followed.

BCAA'S

Branched-chain amino acids, which are extremely important for building muscles, contain three individual amino acids: valine, isoleucine and leucine, which can also be found in fish, meat, eggs, dairy and poultry.

OTHER

Conjugated linoleic acid, testosterone boosters like ashwagandha, tribulus terrestris, D-aspartic acid, DHEA and fenugreek are used by muscle builders, but to date there isn’t a clear definitive result to confirm that they do indeed aid in building muscle.


It is important to learn that supplements on their own are not enough to build muscle. It needs to be taken in conjunction with a weight exercise routine topped up with sufficient calories and protein.

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