Proteins, amino acids, carbs and other important nutrients are very good for the growth of muscle mass. However, it is important to remember that these nutrients are not working at their maximum capacity, if you do not feed your body with enough vitamins and minerals.
When you are on an intensive workout, your body uses all the storage of vitamins and minerals. That is why you need to refill it, so you can quickly recover from your training sessions.
In today’s post, I will talk about the most important vitamins and minerals for bodybuilding and in what whole food products you can find them. Want to know what is the best multivitamin for bodybuilding ? Let’s find out together !
What are The Main Vitamins and Minerals for Bodybuilders and What are The Main Food Sources For Them ?
Here are the main vitamins you should take into consideration and what you have to add to your daily diet to make sure you are getting enough of them.
B Complex Vitamins includes 8 B Vitamins that support the nervous system, help to repair muscle tissue and play an important role in production of energy.
Vitamin B1, also known as Thiamin, takes part in the conversion of glucose into energy. Where you can find it ?Beef, pork, salmon, tuna, trout, white and brown rice, whole cereals, sunflower seeds, English muffins, blue mussels, black beans, acorn squash.
Vitamin B2, or Riboflavin, helps to produce energy and it is also good for the skin. Best sources: cornflakes, spinach, eggs, marmite, chicken, beef, pork, asparagus.
Next is Vitamin B3, also known as Niacin, converts carbs and fat into energy and helps to support the nervous system. From what foods you can take it ? Liver, chicken breast, tuna, anchovies, salmon, peanuts, avocado, brown rice, whole wheat.
Vitamin B5, which is Pantothenic acid, is mostly known to help muscle growth though production of steroid hormones. It also participate in food metabolism. Best sources are: Lentils, corn, chicken, salmon, portobello mushrooms, eggs, cauliflower.
Vitamin B6 is also known as Pyridoxine also helps to produce steroid hormones, participates in metabolism of carbs and proteins and help your brain function properly. Where you can find it ? In beef liver, chicken, turkey, salmon, tuna, potatoes, spinach, green peas, pistachio nuts, bananas, avocados, mangoes.
Vitamin B7, or Biotin metabolizes amino acids and helps to convert fats and glycogen into energy. The best sources are: Cheddar cheese, broccoli, spinach, carrots, cauliflower, almonds, walnuts, bananas.
Vitamin B9 or the Folic acid plays an important role in cell growth and contributes to distribution of oxygen through the body. Where you can find it ? In beef liver, lamb shank, blue mussels, blue crab, Atlantic salmon, non-fat yogurt, lettuce, artichoke, pomegranates, avocado, oranges, strawberries.
Vitamin B12 helps to maintain the health of nerve cells and mental focus. It is also responsible for the use of amino acids and fatty acids for energy production. Best sources: animal liver and kidneys, clams, sardines, eggs, meat, milk, offal.
Vitamin D is known as the sun vitamin and it is important to take it especially during winter, or, if you live in the areas where the weather is less sunny. Vitamin D helps to absorb calcium into the body for strong bones. It also contributes to build skeletal muscle and strengthen the nervous system. Where you can find it ? In herring and sardines, salmon, canned tuna, oysters, shrimp.
Vitamin C is a strong antioxidant, therefore, it helps a lot in reducing the oxidative damage of exhausting weight lifting training sessions. It participates in protein synthesis and contributes to construct collagen levels. This is extremely important to maintain the health state of your joints and connective tissues.
Vitamin C cannot be produced by the body or stored. That is why it is so important to take it from food. You can find it in most fruits and vegetables, like kakadu plums, acerola cherries, chili peppers, guavas, sweet yellow peppers, thyme, blackcurrants, parsley, mustard spinach, kale, kiwis, broccoli.
Vitamin E is also an antioxidant and it helps to reduce the formation of free radicals in the body. It is involved in strengthening the immune system and metabolism. Vitamin E contributes to healthy blood flow and prevent the formation of blood clots in your arteries. The best sources are: trout, spinach, beet greens, butternut squash, Swiss chard, avocado, peanuts, almonds, sunflower seeds.
Vitamin A supports immune system and the healthy state of your eyes, bones and teethes. You can take it from cheese, milk, beef liver, chicken liver, carrots, sweet potatoes, kale, spinach.
Vitamin K helps to keep your bones, teeth and cartilage healthy. The best sources are dark leafy vegetables such as broccoli, spinach, kale; vegetables such as Brussels sprouts, broccoli, cauliflower and cabbage; fish, liver, meat, eggs, and cereals.
Calcium is required for strong bones and teeth, but it is also essential for muscle contraction and metabolism of energy. Best sources are: cheese, almonds, sesame seeds, sardines, yogurt, beans and lentils.
Biotin plays an important role in converting carbohydrates, fats and proteins into energy. You can find it in peanut butter, oats, egg yolks, hazelnuts, almonds.
Selenium is an essential mineral that helps boost the immune system, fight cancer and prevent heart disease. It can also maintain your mood, so you stay motivated and never miss your training ! The best sources are tuna, sunflower seeds, Brazil nuts, cottage cheese, eggs, brown rice, mushrooms.
Iron is responsible of oxygen transportation to the muscles. It is also essential for maintaining high energy levels, and it helps keep your immune system strong.
Magnesium plays an essential role in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle soreness. The best sources are:
green leafy vegetables, garlic, nuts and seeds, seafood, raspberries, bananas, avocado.
Zinc enables your body to produce muscle-building testosterone. It also help you to recover from exercise, boosts fertility and increases the number of infection-fighting cells. Where you can find it ? Red meat, eggs, pulses, pumpkin seeds, cheese.
Best Multivitamin Supplements For Bodybuilding
As you can see, there are nearly 20 vitamins and minerals that we have to take in order to sustain the healthy state of our bodies. Sometimes, taking all of them from food only may be difficult for many reasons.
For example, if you are trying to burn fats, you will be tempted to eat less calories, which can lead to vitamins and minerals deficiency in your body.
That is why it is good to take into consideration the possibility of vitamins and minerals supplementation through multivitamin supplements. These can fill in the gap when our diet is lacking the main vitamins and minerals.
Furthermore, a high quality sport multivitamin includes other substances known to improve health and performance, that are difficult or basically impossible to get in adequate amounts through diet alone.
At the same time, it is important to remember, that supplements should not replace our daily food intake and we still have to eat as healthy and balanced as possible.
1. Animal Pak Multivitamin
Amazon Customers’ Rating: 4,6 out of 5
Animal is an American sports nutrition brand that you can trust. They have been in the market of high quality supplements for over 30 years now. Animal comply with GMP and is inspected by the FDA.
In the Animal Pak you will find not only vitamins and minerals, but also amino acids, antioxidants, digestive enzymes, and a stacked performance complex that include uni-liver, carnitine, milk thistle and more. Thus, you get multiple nutrients in one single supplement.
Animal Pak Multivitamin was designed in three different flavors: plain, orange and cherry berry, so that anyone can find something for themselves. It is also available in two pack sizes of 30 and 44 counts.
Thus, each pack of this Animal Pak Multivitamin brings you 15/22 servings, as the recommended daily intake is 2 capsules per day.
Animal Pak is also available in the powder form, if you don’t like to swallow pills. You can add the powder to your preferred protein shakes or smoothies. If you choose upon the powder form, you will get more servings for the same price as tablets pack.
Having stand through the times, Animal Pak offers a 100% money back guarantee. If for any reason you are not satisfied with Animal Pak Multivitamin, you can easily return the product for a full refund.
There are hundreds of customers that are satisfied with Animal PAk Multivitamin. Take a closer look at what they are saying, by clicking the link below:
2. New Optimum Nutrition Opti-Men Multivitamins
If you are on the market for a high quality multivitamin supplement, you may want to consider Optimum Nutrition’s Opti-Men Multivitamin. The reason why I am saying this is because Optimum Nutrition is another trustworthy sports nutrition brand. They have been in the market for decades now, delivering high quality products for active athletes.
Opti-Men by Optimum Nutrition is a complete nutrient system, that provides you with more than 75 active ingredients, specifically designed to sustain the nutrient needs of active individuals.
One single tablet of Opti-Men Multivitamin by Optimum Nutrition provides 22 vitamins and essential minerals, including Vitamin D, amino-blend consisting of Arginine, Glutamine and BCAAs, 4 digestive enzymes and botanical extracts and antioxidants. With Opti-Men Multivitamin is much more easier to achieve your fitness goals.
Each bottle of Opti-Men Multivitamin gives you 90 tablets. The recommended daily intake is 3 tablets, so one bottle will last for you a whole month.
At the moment of writing this review, this product has been just released, so there is no customers’ rating yet for it. If you want to take a closer look at Opti-Men Multivitamin by Optimum Nutrition, click the link below:
3. Legion Triumph Daily Multivitamin Supplement by Legion Athletics
Amazon Customers’ Rating: 4,5 out of 5
If you are looking for a scientifically researched, high quality multivitamin supplement, then Triumph Legion Athletics may be what you are searching for.
Legion Athletics is an American company that specializes in sport nutrition products. It was founded by Mike Matthews who is best selling health and fitness author.
He created Legion Athletics in order to bring an added value products to the world of nutrition supplements. The main point is that their products contain clinically effective ingredients and dosages.
Legion Triumph Multivitamin contains 21 vitamins and minerals and 14 powerful phytonutrients. It is a great product that can help you to boost your immune system, fight against anxiety and depression. As a result, you will get less stress and more energy for your high intensive weight lifting workouts.
Legion Athletics is so sure that you are going to love Triumph Multivitamin, that offers 100% satisfaction guarantee. If for any reason, you find yourself unsatisfied with this multivitamin supplement, you can get your money back.
Hopefully, it will no be your case as there are many customers out there that are completely happy with Legion Triumph multivitamin. Take a closer look at what they are saying, by clicking the link below:
4. MuscleTech Platinum Multivitamin
MuscleTech is another sports nutrition brand that is well known among bodybuilders and athletes. They have been in the market for over 20 years, providing high quality clinically studied products.
MuscleTech Platinum Multivitamin contains 18 vitamins and minerals and provides an additional amino support. An herbal matrix is also included into this multivitamin supplement, with ingredients such as green tea powder, green coffee bean extract, saw palmetto, ginseng, echinacea and turmeric.
Each pack will give you 90 tablets that, with the recommended daily intake of 3 tablets per day, will last for you 30 days.
MuscleTech provides a customers’ satisfaction guarantee. If you think that this product doesn’t work for you, return it for a full refund within 30 days of purchase or exchange with another product.
If you want to learn more about MuscleTech Platinum Multivitamin, click the link below:
5. MET-Rx Active Man
Amazon Customers’ Rating: 4,4 out of 5
MET-Rx is a sports nutrition company that has dedicated over 20 years of research to develop the best workout products. If you are looking for an enhanced formula that will provide you with more strength and energy, MET-Rx may be exactly what you are looking for.
The reason why I am saying this is that MET-Rx is more than just a multivitamin. Besides 23 important vitamins and minerals, this product also contains special sport blend, consisting of all essential and non-essential amino acids.
Moreover, creatine amplifier blend has been added to this product, so that you can benefit from increased level of energy and endurance during your weight lifting workout. MET-Rx also includes:
- Herbal blend, consisting of ginkgo biloba, cayenne pepper, greean tea and spirulina
- Antioxidant blend that includes citrus bioflavonoid complex, grape seed extract, coenzyme Q-10 and lutein
- Bioactive blend (saw palmetto extract, pumpkin seed)
Each pack of MET-Rx Active Men multivitamin contains 90 tablets that with the recommended daily intake of 2 tablets will bring you 45 servings.
If you want to see what customers that are using this multivitamin are saying about this product, click the link below:
6. Evlution Nutrition VitaMode
Amazon Customers’ Rating: 4,6 out of 5
If you are looking for vegetarian multivitamin complex, you have to consider VitaMode by Evlution Nutrition as it may perfectly fit your needs.
VitaMode is high performance multivitamin, that contain 20 minerals and vitamins and a complex of phytonutrients, like greean tea powder, fuit blend (grape extract, kiwi powder, orange powder, apple powder and other fruits), vegetable blend (cauliflower powder, broccoli powder, brussels sprouts powder and other vegetables).
VitaMode also contains important enzymes, like papain, bromelain, lipase, to ensure a good digestion. VitaMode is a gluten free multivitamin supplement.
Each bottle of Evlution Nutrition VitaMode multivitamin contains 120 capsules that will give you 60 servings.
If you want to learn more about VitaMode by Evlution Nutrition, click the link below:
7. Orange Triad by Controlled Labs
Amazon Customers’ Rating: 3,9 out of 5
It is well known that, as we age, our joints and cartilages need additional support. If you are approaching your 40s, Orange Triad by Controlled Labs can help you maintain not only a good state of your immune and digestive systems, but will take care also of your joints health.
Orange Triad combines 26 most proven and effective vitamins, minerals and nutrients. The joint complex is represented by glucosamine and chondroitin sulfate. Digestive system is supported by echinacea purpurea, ginger extract, pomegranate, bilberry, grape seed extract, raspberry seeds.
The recommended daily intake of Orange Triad Multivitamin is 6 tablets per day. Each bottle brings you 270 tablets that will last for you 45 days.
There are many customers that are already using Orange Triad multivitamin. If you want to see what they are saying about this product, click the link below:
8. Sport Formula Multivitamin
Amazon Customers’ Rating: 4,5 out of 5
Sport Formula is more a food supplement, rather than regular multivitamin. It is coming in the powder form, which is believed to be better dissolved and absorbed if to compare with the tablet form.
What is so special about Sport Formula Multivitamin is that it is cold processed raw fruits and vegetable powder. It contain 25 vitamins and minerals, 20 essential and non essential amino acids, as well as digestive enzymes.
Each pack of Sport Formula is 150 grams of pure multivitamin powder, that doesn’t contain soya, gluten, GMO and any kind of pesticides and other chemicals. Each pack is provided with the measuring scoop and brings you nearly 30 servings.
Sport Formula is perfect to use in your protein shakes or your favorite smoothies.
If you want to take a closer look at this food supplement and see what other customers are saying about this product, simply click the link below:
9. NOW Adam Men’s Multiple Vitamin
Amazon Customers’ Rating: 4,2 out of 5
NOW is a family owned company that operates in the market since 1968. They have their own quality technicians that take care of including the highest quality ingredients into their products. This is another trustworthy brand that you can rely on.
NOW Adam Multivitamin contain 23 vitamins and minerals, as well as beta-carotene, saw palmetto, ginseng, aloe vera and grape seed extracts.
The suggested use is 1 tablet per day. Each pack contains 120 tablets, so it will last for you a long time of up to 4 months !
If you want to see what hundreds of customers are saying about this product, simply click the link below:
10. Vita Jym by JYM Supplement Science
Amazon Customers’ Rating: 4,4 out of 5
JYM Supplement Science is a revolutionary company that was founded back in 2013 by renowned sports nutrition and supplement expert PhD Jim Stoppani. The JYM brand is based on such reliable things like science, the highest quality ingredients and full transparency.
Vita Jym multivitamin supplement includes over 25 vitamins and minerals, designed specifically for athletes and gym-goers.
Zinc, magnesium and calcium were intentionally left out of Vita Jym as they interfere with the uptake of other key micronutrients and amino acids in the body. Vita JYM also includes BioPerine to enhance absorption of all ingredients.
Each bottle of Vita Jym contains 60 tablets and with the suggested daily intake of 2 tablets, it will last 30 days for you.
If all I have said about Vita Jym is not enough for you, click the link below to learn from other customers experience with this amazing product:
Many people believe supplements are not delivering any value and it is just a waste of money. It may be true in the case of cheap supplements that use a lot of junk instead of containing high quality ingredients.
Stay away from them and do your own research before deciding to buy any supplement that you are going to take. Also, I always advice you to consult your physician to ensure your health state allows you to take supplements and that it doesn’t come in contradiction with other supplements or medication you are taking.
I hope I have been of help with what I have included in today’s article and now you know what is the best multivitamin for bodybuilders.