Download 1. Vitamin D

5 vitamins that help build
muscle strength and tone
body
SHARE THIS ARTICLE
05/21/2014
By Dr. John Cuomo, executive director of research and development,
USANA Health Sciences
Related Articles
Are antioxidants the good guys or the bad guys?
Boost your immunity with these flu-fighting foods
Pair these superfoods for some major health benefits
Muscle is mainly made up of protein. Therefore, protein metabolism
(breaking protein down into amino acids and combining those amino
acids into new proteins) is critical for muscle building. Collagen is also
made of protein and is the connective tissue in muscle that anchors
muscles to bone. In addition, muscle function is dependent on energy
production. The energy used by all cells is called ATP. Glucose
(carbohydrate) is a key fuel for ATP production. We use glucose as
the main fuel to produce energy in all cells, including muscle cells. Are
you getting all of your vitamins? Here are five vitamins you need to
build up muscle strength:
1. Vitamin D
Vitamin D plays a very important role in immune and muscle function.
There are numerous studies showing that vitamin D is essential for
overall immune system function. Studies have shown that proper
vitamin D levels in the body are associated with muscle strength and
performance.
USANA research shows that to have an optimal range of vitamin D in
the body, most people need to take 4000 to 6000 IU supplemental
vitamin D every day. USANA’s Vitamin D supplement has 2000 IU of
vitamin D per tablet. Keep in mind that 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. Phosphorous is also required for
ATP production and energy metabolism.
2. Omega-3 fats
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. There is
also a new study in the American Journal of Clinical Nutrition showing
that fish oil helps enhance the effect of strength training in elderly
women. Fish oil is most commonly obtained through supplements and
food, such as a variety of fish.
3. Vitamin C
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.
4. Vitamin E
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. Many different oils are also
good sources of vitamin E, such as olive oil, corn oil, canola oil, and
sunflower oil.
5. B vitamins
An array of B vitamins are essential to muscle strength and tone:

B1 (thiamin) is important for protein metabolism and the formation of hemoglobin.
Hemoglobin carries oxygen to cells, including muscle cells, and without oxygen energy,
production is compromised. B1 nutrients can be found in cereal, bread, meat, rice, and
nuts.

B2 (riboflavin) is involved in energy metabolism, glucose metabolism, the oxidation of
fatty acids, with some effects on protein metabolism. B2 nutrients can be found in
cheese, eggs, milk, and peas. B3 (niacin) is essential for energy production.

B3 nutrients can be found in milk, eggs, fish, legumes, and potatoes.

B6 (pyridoxine) is important for protein metabolism, growth, and carbohydrate utilization.
B6 nutrients can be found in soybeans, butter, brown rice, and fish.

B12 (cyanocobalamin) is important for the maintenance of nerve tissue and is essential
for the metabolism of fats and carbohydrates, energy metabolism, and cell regeneration.
B12 nutrients can be found in milk, poultry, eggs, meat, and liver.

B7 (biotin) is important for amino acid metabolism, and amino acids are the building
blocks of protein. Good sources of B7 include mushrooms, egg yolk, beef liver, and
brewer’s yeast.
SHARE THIS ARTICLE