These five vitamins to help build muscle strength and keep you toned

Did you know certain vitamins can increase muscle tone? It’s true, there are some vitamins that aid in the muscle-building process of protein metabolism (breaking protein down into amino acids and combining those amino acids into new proteins).


An array of B vitamins are essential to muscle strength and tone:

• B1 is important for protein metabolism and the formation of hemoglobin, which carries oxygen to muscle cells. Find it in cereal, bread, meat, rice, and nuts.
• B2 is involved in energy metabolism, glucose metabolism, and the oxidation of fatty acids, with some effects on protein metabolism. Find it in cheese, eggs, milk and peas.
• B3 is essential for energy production. Find it in milk, eggs, fish, legumes, and potatoes.
• B6 is important for protein metabolism, growth and carbohydrate utilization. Find it in soybeans, butter, brown rice, and fish.
• B12 is important for the maintenance of nerve tissue and is essential for the metabolism of fats and carbohydrates, energy metabolism, and cell regeneration. Find it in milk, poultry, eggs, meat, and liver.
• B7 is important for amino acid metabolism, and amino acids are the building blocks of protein. Find it in mushrooms, egg yolk, beef liver, and brewer’s yeast.

Vitamin C is important for our muscles, and we need it to function properly. Vitamin C is required for collagen and elastin synthesis, and it is also an important supplement to take daily because it’s responsible for the health of the blood vessels, which support the muscles’ needs for oxygen and nutrients. Good sources of vitamin C include broccoli, tomatoes, strawberries, and grapefruit.

Vitamin D plays an important, essential for overall muscle and immune system function. Studies have shown that proper vitamin D levels (4,000 to 6,000 IU daily) in the body are associated with muscle strength and performance. Vitamin D is also required for the uptake and utilization of calcium and phosphorous—and both of these minerals are required for muscular contraction and function as well as bone growth and strength.

Vitamin E is a very important antioxidant that helps cell membrane recovery from oxidative stress. Cell membrane reliability is essential for cellular function and growth. To add vitamin E into your diet, try almonds, spinach, carrots, and avocados. It’s also found in olive oil, corn oil, canola oil and sunflower oil.

Fish Oil or the omega-3 fats in fish oil may decrease muscle protein breakdown. This may be through improvements in insulin sensitivity, and insulin resistance is associated with muscle breakdown.