Have you been lifting weights but don't see any progress? You should focus not only on the calories you are burning in every session but also on nutrition.
Getting the right nutrients can help you achieve your fitness goals. Every time you lift heavy weights, body muscles break down, and fibers tear. During rest, the body has time to rebuild and strengthen muscles. Consuming the right vitamins can help your body recover fast. You can find different types of vitamins from various foods and supplements. Read on to learn the best vitamins you should take for weight lifting.
Table of Contents
What are the benefits of vitamins for weight lifting?
Your fitness journey should include not only weight lifting but also muscle recovery. You need to give the body the nutrients required for you to see progress after some time. Experts reveal that the secret to a lean and healthy body is proper nutrition. Your muscle-building regimen should include not only proteins and minerals but also vitamins.
Vitamins are important for weight lifters since they can help your body fight inflammation and support your immune system. Taking vitamins before and after intense workouts can help you maintain healthy stress levels. These are essential nutrients that are known to support hypertrophy. They not only help repair muscle but also support an increase in size.
Every specific vitamin plays a particular role in the body. Some are more important than others when it comes to weight lifting. As you increase vitamins in your diet, you should avoid over-supplementing since this can be risky. Talk to a healthcare provider and get help from your gym instructor before adding more vitamins to your diet.
Comparison table
Name |
Importance |
Sources |
Vitamin D |
Supports bone health and enhances nutrient absorption. |
The sun, as well as foods like egg yolk, beef liver, salmon, and cheese. |
Vitamin C |
Promotes collagen production and supports the health of blood vessels. |
Vegetables and fruits. |
Vitamin E |
It helps in muscle recovery and growth and minimizes soreness. It also helps in managing hamstring tightness. |
Almonds, sunflower, broccoli, and spinach. |
Vitamin A |
It can give muscles more structural strength and enhances protein synthesis. |
Fatty fishes and carrots. |
Vitamin B12 |
Boost the creation of red blood cells and promotes muscle growth. |
Eggs, pork, ham, beef, cheese, milk, and yogurt. |
Niacin (B3) |
It helps the body break down carbs to release glucose in the blood. It also promotes muscle growth. |
Green vegetables, yeast, milk, meat, eggs, and beans. |
Vitamin B6 |
Encourages the body to maintain the right levels of nitric oxide, supports the production of red blood cells. |
Bananas, tuna, albacore, salmon, and chickpeas. |
What are the best vitamins for weight lifting?
Vitamin D
Some people call this the sunshine vitamin since the sun is its main source. If you don't stay in an area that receives a lot of sunlight, you may struggle to get vitamin D from the source. You should focus on getting alternative sources of this vitamin since it is important for gym goers who focus on lifting weights.
Taking vitamin D can help your body stay healthy and also give you more strength to lift heavier weights. This is an important nutrient that can help you maintain healthy bones and prevent you from sustaining fractures. Weight lifters need this vitamin since it can enhance muscle function, contraction, and even growth.
It also helps your body synthesize protein and enhances nutrient absorption. If you have constant mood swings, you should take this vitamin to balance your mood and help you enjoy your workouts. This vitamin can also prevent you from depression.
Vitamin D is not only present in the sun since you can still find it in different foods, including fatty fish such as salmon, mackerel, and thick tuna. If you don't like fatty fish, you can still get vitamin D from beef liver, soy milk, cheese, and egg yolk. Apart from diet and the sun, you can also get vitamin D from a supplement. Experts recommend taking vitamin D alongside vitamin K. You can take a blood test to find out your vitamin D levels before you make changes in your diet.
Pros
- It can boost bone health
- Regulates insulin levels in the body
- Can balance moods
- It can prevent you from fractures during weight lifting.
- Ideal for muscle growth
Cons
- It is sometimes hard to find it in regular foods.
- IMMUNE SUPPORT (1): Vitamin D3 is an essential nutrient for immune support. (1) Each serving contains 2000 IU of Vitamin D for immune benefits and may assist the...
- SUPPORTS STRONG BONES (1): In addition to immune support, getting a sufficient amount of Vitamin D is critical to building and maintaining strong bones in adults....
- YEAR-ROUND SUPPORT: Vitamin D3 supplements contain the same form of Vitamin D that is naturally formed in the body through exposure to sunshine. Nature’s Bounty...
- NON-GMO FORMULA: Nature’s Bounty Vitamin D3 Softgels are non-GMO, gluten- and sugar-free, and contain no artificial colors or sweeteners
Vitamin C
If you want the upper body to appear more defined, you should not only focus on lifting weights but also look for different vitamin C sources. This is cheap to find since most vegetables and fruits contain vitamin C. The vitamin is good for your blood vessels. Apart from that, it can help your muscles get sufficient oxygen. Taking vitamin C can also promote the production of collagen in the body. This material is crucial, especially for gym-goers, since it can help you build muscles and bones.
You can get vitamin C from fruits such as oranges, lemons, and strawberries. When you have an active lifestyle, your body only needs at least 75mg of vitamin C every day. This vitamin can also prevent you from infections and diseases. Vitamin C can make your body develop stronger natural defenses against free radicals. It, therefore, helps you spend more time lifting weights at the gym than in the hospital.
Taking the correct amount of vitamin C can also help your body recover faster after workouts since it supports tissue repair and growth. If you lack enough energy to lift weights, you should increase your vitamin C intake since it can transform this.
Pros
- Available in most fruits and vegetables
- Can increase your energy levels
- Promotes tissue repair and growth
- Helps your body fight infections
Cons
- Can sometimes cause digestive problems
- Recommended to wash before consuming
- Grown in the United States, Chile, or Mexico
- Delicious on their own as a healthy snack or as part of a recipe
- Sourced with high quality standards
Vitamin E
If you have not been taking almonds, you should start doing so, especially when you lift weights. This is not only a good source of healthy fats and proteins but also vitamin E. The vitamin is important for people who engage in vigorous exercises since it assists in cell membrane recovery. Taking vitamin E can help your muscles recover faster so that you can notice an increase in their size within a shorter duration.
Vitamin E is an antioxidant that is responsible for supporting immune function. It can widen blood vessels in the body and thus prevent the formation of blood clots. This, in turn, leads to improved circulation. If you have a problem with hamstring tightness, you should take vitamin E since it can relieve this and lessens muscle soreness.
Apart from almonds, you can also get vitamin E from broccoli, spinach, sunflower, seeds, and nuts. You should not take too much of this vitamin since it can lead to different problems such as weakness, stomach pain, or even nausea. Since you don't want such issues to prevent you from your next training sessions, you should only take 15 mg of vitamin E every day.
Pros
- It can manage hamstring tightness
- Leads to faster muscle recovery and promotes rapid growth
- Can prevent blood clots and improve circulation
- Available in different sources
Cons
- Taking too much vitamin E can lead to adverse effects.
- Fresh Broccoli
- california grown
- try in salad
- try it steamed
Vitamin A
Most people tend to focus on other vitamins and forget the importance of vitamin A. This not only helps in eye health, but it can also help you achieve your different fitness goals. The vitamin can help in muscle recovery and growth. It also supports the synthesis of protein in the body. During the process of muscle repair, vitamin A can help in the breakdown of protein.
Taking vitamin A can also help your muscles gain more structural strength since it promotes the development of bones and helps young cells mature faster. The vitamin also affects a powerful hormone that helps in muscle building, known as testosterone. If you want to increase your vitamin A intake, you can find this nutrient in carrots and fatty fishes.
Pros
- It can help your body develop strong bones.
- Promotes glycogen production
- Great for eye health
Cons
- Taking this vitamin in high quantities can lead to skin irritation or diarrhea.
- Wild Alaskan Sockeye Dinner Fillets - 6oz Fillets
- Rich Red color, Firm Texure and Rich Flavor
- Natural Source of Omega-3 Fatty Acids.
- Individually Packaged Flash Frozen, Bones Removed
Vitamin B12
Growing lean muscle mass does not happen overnight. You have to be keen on what you eat and the weights you lift. Including vitamin B12 in your diet can bring you closer to the desired results. This can help the body produce more red blood cells, which deliver more oxygen to muscles.
Therefore, taking this vitamin can help you realize muscle growth as long as you are consistent with the weightlifting program. It enhances the communication of the muscles and brain. Vitamin B12 is present in most foods, including dairy, poultry, and fish. You can also find this vitamin in a supplement. If you are a vegetarian, this is your best option since there is always a risk of deficiency. This vitamin also supports the nervous system. You should take only 2.4 micrograms of this vitamin every day.
Pros
- It promotes nerve tissue health
- Supports the formation of red blood cells
- Supports brain function
Cons
- The vitamin can sometimes interact with certain medications.
- Energy metabolism support supplement: contains one 150 count bottle of Nature Made Vitamin B12 1000 mcg Softgels for a 150 day supply(1)
- These Nature Made Vitamin B12 softgels help break down food into energy that your body can use all day long
- B-12 vitamin helps support brain cell function and mood health (2)
- Vitamin B12 is important for proper red blood cell formation and helps reduce fatigue for those low in B12 vitamins
Niacin
This is also among the most effective vitamins for weightlifting that you should not miss in your diet. Also referred to as vitamin B3, this is a water-soluble nutrient that is crucial for gym-goers. It helps the body break down the carbs that you consume to release glucose or energy into the bloodstream. Your body muscles require glucose for you to engage in intense activities, including weightlifting.
Apart from that, taking vitamin B3 can also help the body release a grown hormone that stimulates cell and muscle growth. If you engage in weight lifting competitions, you should ensure that you are consuming enough vitamin B3 since it can boost your performance. You can get this vitamin from consuming foods such as yeast, meat, milk, eggs, beans, chicken breast, and mushrooms.
Besides regular foods, niacin is also present in some a supplement. Taking vitamin B3 supplements can help you increase vascularity. Your body will start developing visible veins as you continue lifting weights. This vitamin can also increase your energy levels and regulate cholesterol levels in the body.
Pros
- It can boost your energy levels
- Make veins more visible on the skin.
- Improves your performance at the gym
- Supports muscle and cell growth
Cons
- Taking very high amounts of this vitamin can lead to skin irritation and hormonal changes.
- Potent 500mg of Niacin (Vitamin B3) Per Capsule
- Warning: Will Likely Cause "Niacin Flush." For Non-Flush, try Niacinamide. Consuming On An Empty Stomach May Increase Flush Reaction
- 240 Capsules of immediate release Niacin Per Bottle
- Non-GMO, Gluten Free, 3rd Party Tested
Vitamin B6
Weightlifting requires a lot of endurance since it a challenging workout. What you eat can affect your ability to withstand heavy weights. You should consider adding vitamin B6 to your diet since it can enhance endurance and help you boost your performance during such sessions. This vitamin is also known to promote the production of red blood cells.
It can help your body maintain the right levels of nitric oxide. Apart from that, the vitamin has a direct impact on protein metabolism. You should also consume this vitamin since it helps the body absorb other vitamins such as B12. Consuming vitamin B6 can also enhance the circulation of blood in the body. You can get vitamin B6 from foods such as chickpeas, salmon, tuna, and bananas. Apart from foods, certain supplements also contain vitamin B6.
Pros
- It helps in protein metabolism
- Helps in the transportation of amino acids
- This vitamin can help you lose weight.
- Allows the body to maintain the right levels of nitric oxide
Cons
- Consuming too much of it can lead to nerve damage.
- FOR ENERGY 100-count Vitamin B-6 100mg Tablets; Nature’s Bounty Vitamin B-6 tablets play an important role in energy metabolism in the body(1); They help the body...
- FOR YOUR HEART B Vitamins are commonly taken to support the health of the cardiovascular and nervous system; Nature’s Bounty B-6 is part of the family of B-Complex...
- FOR HEALTHY AMINO ACID LEVELS Taken daily; Nature’s Bounty Vitamin B-6 Tablets support healthy levels of homocysteine already within normal range.(1)
- VEGETARIAN FORMULA Our Vitamin B-6 tablets are suitable for vegetarians; non-GMO; gluten and sugar free; and contains no artificial flavors.
How to choose the best vitamins for weight lifting
Now that you understand the importance of vitamins for intense workouts, you should determine which source you prefer. You can either get most of the vitamins we have highlighted above from foods or supplements. Eating various foods is one of the best ways for you to meet your vitamin needs.
Since foods contain a combination of different nutrients, they can help get every essential nutrient you need at a cheaper cost. If you want to get specific vitamins from supplements, you should consider the following.
-
Ease of absorption
If you want to supplement, you should only go for vitamins that the body will not struggle to absorb. The nutrients should be in an absorbable form so that they don't only pass through without being absorbed properly. You may struggle to find such vitamins over the counter since they are not always available.
-
Ingredients
Do you prefer taking vitamin supplements to food, you have to pay attention to the ingredients available to not miss out on some important compounds needed for weight lifting. Since you cannot buy every vitamin supplement available in the market, you should focus on one that has all the ingredients that your body needs, including most of the vitamins we have discussed above. The best vitamin supplements contain vitamins B, vitamin A, E, and even minerals.
-
Sugar content
Though the market is full of gummy vitamins with a better taste than regular supplements, there are not the best for weight lifters. They contain too much sugar that can prevent you from achieving your weight loss goals. Some of the components available in gummy vitamins that you should be on the lookout for include glucose syrup and cane sugar. Staying away from such vitamins is important when you are trying to lose excess calories in your body through weight lifting. You should also avoid synthetics when looking for the right vitamins for weight lifting.
-
Daily value
When choosing vitamins to add to your diet, you should also pay attention to the daily value. Every vitamin is assigned a particular value that shows the minimum amount you should take. For instance, the daily value of vitamin A is 5000 UI, while that of vitamin C is 60 mg. Paying attention to the daily value when choosing a vitamin supplement can prevent you from over-consuming. Observing proper dosage can prevent you from negative side effects.
-
Form
If you choose to get vitamins from supplements, you should focus on the form. Choosing vitamins that come in tablet form may not be the best for every weight lifter. This is because not everyone has sufficient hydrochloric acid in their stomachs to digest vitamin tablets. Therefore, you should go for vitamins that come in the form of vegetable capsules since they can easily be broken down. Vitamins that come in the form of capsules also have a longer shelf life and minimize the risk of bacteria growth.
Conclusion
Whether you want to get lean muscle or lose excess fat, you should ensure that you consume different vitamins. Do not spend all your extra time in the gym and overlook the kitchen. Vitamins are crucial for weight lifting since they can help your muscles recover faster and support growth. We have discussed the crucial vitamins your body needs, their importance as well as sources. If you choose to get some of them through supplements, you should be keen on the factors we have highlighted above. Paying attention to all this can help you enjoy weight lifting since you are bound to see significant results.
Last update on 2024-12-10 / Affiliate links / Images from Amazon Product Advertising API
Martin Torres
According to Martin Torres, keeping fit is not just about getting on the treadmill or your spin bike early in the morning or late in the evening. There are meal plans to be engaged, for example a reduction in sugary foods, carbs and junk will go a long way in helping with weight loss. The above not withstanding getting the right fitness equipments also accounts for the relevant body goals. There are equipments that will work on your upper torso, others on your lower torso and some will work your full body. So, depending with your body goals, you will have to get the right equipment, the reason we are providing you with informative excerpts on fitness equipments, to help you make an informed choice when it comes to your fitness goals.
