The Top Vitamins for Building Muscles.
by Troy Pearsall

Hollywood Hulk Hogan Says, eat your vitamins dude!

Vitamins have an unusual roll in bodybuilding, they are very necessary but they don’t give you that push of excitement, that adrenaline rush that other supplements do. When a neophyte comes to the big guy in the gym for advice he seldom if ever get instruction on how to take vitamins and minerals.  Other than Hulk Hogan no one tells you to take your vitamins anymore but you should, because the reason for taking your vitamins will always out weight the reasons for not taking them.

Before we go any further lets get some things out of the way. Vitamins and minerals will not make you eat more, they will not give you any energy, and they will not make you stronger. What supplementing with vitamins and minerals will do is ensure that your body has the micronutrients that it needs for healthy growth?

Many cells in our bodies, especially muscle cells, rely on biochemical reactions for proper metabolism, growth and maintenance. These reactions need vitamins to ensure that all chemicals are available for proper interactions. If a vitamin or mineral is missing than that bio-function will not take place or will function incorrectly.

So maybe vitamin E won’t make you any stronger, but as an antioxidant, it will stop the forming of free radicals, which hinders muscle recovery and the growth of new muscle cells. All of which in turn will makes you stronger.

More than an animal pak

 What to take and how much is as confusing to most bodybuilders as rocket science. Many bodybuilders think a vitamin and mineral regime is an animal pak twice a day.  However if vitamin and mineral supplementation is  nothing more than an after thought to you then be prepared to see your more vitamin conscious workout partners excel while you hit the proverbial wall of no improvement.

Below I have listed what I think are the seven most important vitamins for bodybuilding, I’ve only spoke about the top few since most of the time you will be able to get what you need of the other through regular diet and vitamin supplementation. But just because I have not given detail information on them does not mean they are any less important.

 #1 Vitamin C Ascorbic Acid

Coming in at number 1 is vitamin C (Ascorbic Acid) for its three tier protection abilities.

• Vitamin C is an antioxidant, which means it fight the formation of free radicals thus enhancing growth and speeding recovery.
• Second vitamin C is instrumental in the forming of collagen, the connective tissue that holds the bones and muscle together.
• Third vitamin  C assists in the formation and release of testosterone which we all know makes muscle.

 I think its important to note that vitamin C is water soluble, ( breaks down very quickly  in water) and since muscle are mostly water a bodybuilder need more vitamin c then most people.

I'm not a doctor and only a doctor can tell you just how much of any nutrient you need but I have had really positive results taking dosages of 1000 to 2000 mg of vitamin C two to three times per day. the most important time being right after exercise and other times of stress.

#2 Vitamin B6

Number two on the list is vitamin B6 (pyridoxine) I know some people are going to say I've lost my mind but remember this list is about building muscles right?

Vitamin B6 is a water-soluble  coenzyme vitamin (enzyme helper) aiding in the synthesis of proteins. A B6 deficiency can lead to a large variety of symptoms including fatigue, irritability, depression, tremor, and convulsions and seizures.

Of all the vitamins listed B6 is the only one directly associated with the intake of protein. The more protein you eat the more Pyridoxine you need.  I heard it was added to most protein powder but when it comes to my muscle development I don't think I want to leave it up to an after thought.
 

 just because you never heard of  utilizing vitamin B6 to build bigger muscles does not mean you should not take advantage of it.

I suggest that you take B6 with your morning vitamins  and again at night as a ZMA supplement just before bed.   Your daily intake should be some where in the 150 to 200 mg daily

See ZMA in putting it all together.

#3 Vitamin E

Number 3 is vitamin E is a powerful antioxidant, meaning it protects the cell's membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon healthy cell membranes.

I suggest about 40mg of vitamin E two times per day with your first morning meal and right after your workout to fight free radicals formed through exercise.

#4 Vitamin B1

Number 4 of Caged Dog best vitamins is B1 (thiamine) is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy; But B1 may also enhance circulation, helps with blood formation. It is also required for the health of the nervous system and is used in the biosynthesis of the neurotransmitter acetylcholine and gamma-amino butyric acid (GABA).

#5 Vitamin D

Many people don’t realize that milk is fortified with vitamin D because of its ability to assist in the absorption of calcium. Vitamin D may increase calcium utilization by up to 80 percent.

Sunlight exposure of the skin seems to be the most important source of vitamin D therefore those people not getting much sunlight, or those people not taking vitamin supplement or lactose intolerant may not be getting the required amount of vitamin D need for healthy absorption of calcium.

#6 vitamin A
In my opinion the forgotten vitamin is Vitamin A. Vitamin A may decrease the production of estrogen in males, and not only aids in testosterone production but be is essential to testosterone production. 

More importantly, when the intake of protein in high (as bodybuilders have) the levels of vitamin A is depleted. Those with a deficiency of vitamin A synthesis protein at a much lower rate then those with acceptable levels of vitamin A. this lower rate of which protein is synthesized  will directly effect the amount of muscle growth possible.

I would suggest that vitamin A be taken with regular vitamin pak but also in the form of high fat foods like liver eaten at least twice a week. Egg yolks eaten at least twice a week, whole milk not that low fat fat-free stuff at least twice per week butter form grass filled cows and cod liver oil take daily. Remember all the protein in the world will not make muscle grow without adequate levels of vitamin A

#7Vitamin B 2 (Riboflavin)
This vitaminB2 also known as Riboflavin is needed during time of high protein intake it works with a group of other vitamins in the metabolism of proteins, carbohydrates and fats.

Vitamin B2 aids in digestion and helps in the function of the nervous system. Vitamin B2 prevent constipation, promotes healthy hair nails and skin and in particularly helpful in fighting off the tendency of glaucoma.

Honorable mention!

Beta-carotene
I know its not a vitamin but as a precursor of vitamin A ( in the form of retinol) this micronutrient is an excellent antioxidant.

I suggest taking it with the other antioxidant Vitamin E and Vitamin C