How2Day: Vitamins for Bodybuilders

Vitamins can be obtained through supplements or diet. vitamins image by Wojciech Gajda from Fotolia.com
Vitamins are essential nutrients required by your body to maintain proper function. When you put your body under great strain, such as bodybuilding, it requires higher amounts of certain vitamins. According to Nick Evans, author of "Bodybuilding Anatomy," vitamin intake is an often overlooked but essential element of bodybuilding. Certain vitamins will support your body and muscles when bodybuilding better than others.

Vitamin A aids in the synthesis of protein. According to the American Council on Exercise, protein synthesis is one of the main processes in muscle growth. In addition, vitamin A helps your body produce glycogen. Glycogen helps your body store energy to aid in high-intensity exercise. The USDA states that liver, carrots, broccoli, sweet potatoes and spinach contain high amounts of vitamin A.

Vitamin C is an antioxidant that protects your muscles from damage and speeds their recovery time. Additionally, vitamin C allows your body to absorb iron more efficiently, which helps oxygenate your muscles. Apart from supplements, the USDA recommends consuming rosehips, red pepper, broccoli, strawberries and oranges for their high vitamin C content.

Vitamin D plays an essential role in calcium absorption, which aids in muscle contraction and bone strength. Vitamin D also helps your body absorb phosphorous and helps your muscles retain energy and withstand quick, powerful movements. The USDA states that natural sources of vitamin D include fatty fish, eggs, beef and fish liver, mushrooms and enriched dairy products.

Vitamin B1, also known as thiamine, aids your body in muscle growth by increasing protein levels in your blood. According to the American Council on Exercise, vitamin B1 also aids in the production of hemoglobin, which helps transport oxygen to your muscles. Natural sources of vitamin B1 are meat, rice, whole grain pasta and liver, says the USDA.

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