Vitamins are essential to human body for centuries. Beside helping us to boost our immune system, maintain youth or cure common diseases like cold, vitamins can also promote muscles to be strong. This article will give readers knowledge about vitamins that bring about stronger and healthier muscles.

Vitamin D

Vitamin D ranks first in making muscles stronger. It plays a really important role in immune and muscle function including the strength and performance. In addition, vitamin D is vital to the absorption of calcium and phosphorous which are required for bone growth, muscular contraction, and energy metabolism.

The recommended intake of vitamin D is 4000 to 6000 IU per day. People can take vitamin D from natural sources and also from the supplement. The biggest natural source of vitamin D is sunlight while the smaller source is food such as milk, egg yolk or cereal.

Omega 3

Muscle weakness is caused by insulin resistance while Omega 3 can fix this problem. Along with omega 3 is fish oil which can enhance the muscles strength. People can take omega 3 and fish oil from food such as fish and also from the supplement.

Vitamin C

Blood vessels bring oxygen and nutrients to muscles, helping them to function properly and vitamin C can make blood vessels healthier. Thus, it contributes greatly to the muscles strength. People get vitamin C from tomatoes, strawberry, oranges, grapefruit….

Vitamin E

Cell function depends greatly on cell membrane’s health. Cell membrane gets healthy thanks to the antioxidant properties of vitamin E. Human can take vitamin E from carrots, almonds, avocados, olive oil, sunflower oil…

B vitamins

Vitamins in group B are essential for stronger muscles.

B1: Hemoglobin brings oxygen to cells including muscle cells. B1 plays important role in the formation of hemoglobin. Thus, it promotes strong muscles. B1 presents in nuts, cereal, bread, rice…

B2: Metabolism of energy, protein, glucose needs vitamin B2. It can be found in cheese, eggs, milk…

B3: Energy production process needs vitamin B3. People can take B3 from fish, potatoes, eggs, milk…

B6: Human body needs vitamin B6 to utilize carbohydrate, to growth and to metabolize protein. Soybean, butter, fish and brown rice contain vitamin B6.

B7: Vitamin B7 is also known as biotin which is vital for metabolizing amino acids in protein. Great source of vitamin B7 are mushrooms, egg yolk, beef liver….

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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