Eleven Vitamins & Minerals For Muscle Growth by Donna Hayek, RD

VITAMIN D

  • Helps alleviate muscle weakness and cramps
  • Found in salmon, eggs, tofu, fortified cereals

VITAMIN A

  • A deficit will hinder muscle performance and capacity 
  • Found in salmon, sweet potatoes, squash, carrots

IRON

  • Helps the body to make hemoglobin which moves oxygen from the lungs to the rest of the body
  • Found in red meat, leafy green vegetables, beans, shellfish

VITAMIN C

  • Helps to absorb iron. Increase muscle power to maximum resistance
  • Found in oranges, green peppers, melons, berries, broccoli, pineapple, brussels sprouts, potatoes

VITAMIN E

  • An antioxidant that helps decrease free radicals that come from over-exertion with exercise
  • Found in nuts and seeds

VITAMIN B12

  • Helps decrease muscle fatigue and helps hemoglobin with its job of moving oxygen from the lungs to the rest of the body
  • Found in beef, dairy, eggs, fish, onions, nuts, whole grains

BIOTIN (VITAMIN B7)

  • Helps transform nutrients into energy for the muscles to use
  • Found in beef, fish, seeds, nuts, sweet potatoes

MAGNESIUM

  • Plays a role in muscle contraction, heart rate regulation, and energy production
  • Found in pumpkin seeds, almonds, chia seeds

CALCIUM

  • Supports muscle movement, helps blood vessels perform optimally, and regulates blood pressure
  • Found in sardines, chia seeds, white beans, milk, cheese, yogurt, fortified cereals, and fortified orange juice

ZINC

  • Helps with post-exercise skeletal muscle regeneration by repairing muscle fibers
  • Found in dairy, beef, oysters, nuts, green leafy vegetables

POTASSIUM

  • Keeps muscles contracting properly and monitors hydration levels
  • Found in bananas, apricots, prunes, apples, oranges, tomatoes, lentils, soybeans, milk, yogurt, chicken, turkey