Top Vitamins & Minerals For Muscle Strength 


M.Sc. Nutrition & Dietetics

Navneet Kaur


Black Section Separator

Besides macronutrients, some micronutrients help stimulate muscle growth, lose fat, and gain strength. Let's review them and understand their action. 

Black Section Separator

Vitamin B1 is critically essential for energy metabolism. It is also involved in the flow of electrolytes into and out of muscle and nerve cells. 

1. Vitamin B1 

Black Section Separator

Vitamin B2 helps us derive energy from the carbohydrates we eat. In addition, vitamin B2 also acts as an antioxidant and minimizes oxidative stress that may occur during high-intensity workouts. 

2. Vitamin B2 

Black Section Separator

Vitamin B6 is important for physical performance as it helps maintain optimal creatine concentration in the body. Low vitamin B6 levels may reduce creatine levels, thereby significantly affecting energy levels. 

3. Vitamin B6 

Black Section Separator

We need vitamin B12 for the production of red blood cells. Vitamin B12 deficiency may reduce oxygen-carrying capacity, & cause muscle cramps, weakness, and tingling sensation in the hands and feet. 

4. Vitamin B12 

Black Section Separator

Magnesium plays a critical role in muscle contraction. It binds naturally with calcium and helps the muscle relax. Adequate magnesium levels are also essential for maintaining sleep quality. 

5. Magnesium 

Black Section Separator

Iron is necessary for oxidative metabolism in skeletal muscle, both for efficient oxygen storage and for the optimal activity of mitochondrial enzymes. Low iron levels are linked with anaemia and reduced aerobic capacity. 

6. Iron 

Black Section Separator

Vitamin D is vital for skeletal and bone health. Optimal vitamin D levels support post-workout muscle recovery and regeneration.  

7. Vitamin D 

Black Section Separator

Besides immunity, zinc assists in the production of new cells and supports enzyme function. 

8. Zinc