Most important vitamins and minerals for bodybuilding

While going for bodybuilding might seem an easy task, it is anything but easy. There are a lot of people taking on bodybuilding and while some of them are doing it just for the sake of it, there are others who are determined to gain results. Now these results may be of two types. They either want to just lose weight or gain muscular mass. When losing weight there is not much you should know. Basically, enough effort and low calorie intake diets should do the trick pretty easily. However, when it comes to building muscle mass, things are more difficult than not. This is why a lot of those planning to do it have a hard time achieving their goals and end up giving up. It is hard to struggle and make sacrifices without seeing any results in return. Most of people give up after one month of intense training and the reason for that is pretty simple: they fail at meeting relevant enough results. But why do they fail at getting appropriate results? The answer is simpler than you might think. The reason is that people focus on lifting weights rather than what they eat and this is something that rookies do all the time. It is why they fail so badly in meeting their goals. But veterans know how to approach the situation. They know that lifting weights is far less important than the diet, because what and how you eat is what helps your body building muscle mass. There is a reason for all the supplements out there and every one of them will provide you with the essential additives your body needs. But even more important than supplements is your regular diet. Actually, you diet makes up for up to 70% of the results, so you can see how much it weighs in the process. This means that the essential vitamins, minerals, proteins, carbohydrates and antioxidants are all that your body needs in order to optimize the outcome. If you are at the beginning of the road, the first thing you need to do is to get informed on the appropriate diet that you need to hold on to and how you should optimize the benefits for an outstanding outcome. So here we go:

Most important minerals


Calcium must be the most well-known minerals and it is an essential nutrient for your health. The calcium’s main purpose is to assist in the development of your bone structure which is a key aspect in having a rock solid base to work on. When possessing weak bones, your physical efforts will be substantially limited and you will not be able to exert that much effort. When doing bodybuilding, your goal is to build muscle mass, strengthen your bones and add an extra lifting power to your tendons and ligaments. This is why calcium is an essential mineral that you are not allowed to miss. Aside from this, calcium plays a major role in muscle pumping during the training sessions, so it goes without saying that it is purely indispensable.


This is a majorly undervalued mineral. Iron’s most important feature is that it provides your blood stream with the much needed oxygen and this will result in two major effects. First of all, it will increase your resilience to physical effort, due to the fact that your muscles will get an extra boost of energy during the training sessions. Second, the surplus of oxygen that you will be getting will help your fibers to achieve better contractions so, aside from resilience you will also receive a lot more power. Iron is also the mineral responsible for supporting the healthy development of your immune system, while preventing anemia and other similar affections.


This should be called the heart mineral. Since its influence aims mainly towards your heart, magnesium is recommended as the wonder nutrient that everybody should get enough off. But this is not all. Magnesium is responsible for your nervous system’s well being while in the same time providing your muscle mass with the proper energy levels it needs in order to function according to the physical demands.


Zinc is particularly important, because it provides your organism with regenerative properties and this is a key aspect in helping your body recuperate after intense physical work. It is especially important for bodybuilders, since they experience tissue damages after almost every training session. This is how your body recuperates after muscle soreness. When experiencing these episodes you should be aware of the fact that your muscle tissue is going through cell damage. During intense workout your muscle fibers will tear at cell level and you will feel muscle soreness for few days in a row, from 2 to 7 or more. Zinc will help your body recuperate a lot faster and this means that you will be able to get back to work sooner than before.

Most important vitamins

Vitamin A or retinol

While this vitamin A is mainly responsible for improving your vision you should know that there are plenty of other benefits that you will be getting when consuming it. Among these we need to mention its crucial role in protein synthesis and protein, as you may know, it goes hand in hand with muscle growth. Retinol is also known to increase the production of glycogen and this is what your body needs when involved in high intensity physical activities.

Vitamin B12 or cobalamin

Cobalamin is especially responsible for a faster metabolizing rate of carbohydrates in your organism and providing a more adequate maintenance for your central nervous system. Without a flawless nervous system, your physical endeavors will be set to fail, since your muscle work only due to the electrical signals coming from the brain. Your spinal cord transmitting these signals is the one that plays the most important role in the continuous growth of your physical abilities and this where B12 is most good at.

Vitamin D

Remember Calcium? If so, then this is the catalyst without which calcium becomes extremely hard to grasp at. Vitamin D is the essential calcium synthesizer and you cannot have satisfying calcium levels without getting enough Vitamin D. Lacking Vitamin D in your body will result in an unsatisfying calcium presence, thus leading to weak muscle performances as your contractions will be a lot duller to say the least.

Vitamin C

Vitamin C is the most well known antioxidant and its main role is to enhance your muscle fiber recovery and to assist in muscle growth processes. Since this vitamin is a key ingredient in the formation of collagen, the rest of its effects are pretty much self-explanatory: collagen, as the main constituent of connective tissue, will support the formation of bone cells, helping you lifting more weight and decreasing the risk of injuries. Vitamin C is also related to iron absorption, since high levels of vitamin C will improve iron assimilation by a great deal. And, as a last mention, vitamin C is the main culprit in the formation and release of steroid hormones.

You see, there is no need for intricate and expensive supplements in order to reach your goals. All you need is determination, will to work and a healthy diet and you are good to go. Focus, inform yourself and never lose track of your progress. It will motivate you along the way. Stay strong and stay positive!

Leave a Reply