10 Vitamins for Bodybuilders

[FastRidesOnly]

i took vitamins on a empty stomach once, so I think of that sick feeling everytime I look at a pill.. lol
had the 'puke' feeling for hours.

[humangus]

Maybe try some liquid vitamin supplements. They taste great and are better than nothing. Here is an interesting study showing Vitamin D levels and testosterone! I take over 5000 iu of Vitamin D a day.

Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10.
Effect of vitamin D supplementation on testosterone levels in men.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A.
Source

Department of Internal Medicine, Division of Endocrinology and Metabolism, Medical University of Graz, Austria.
Abstract

The male reproductive tract has been identified as a target tissue for vitamin D, and previous data suggest an association of 25-hydroxyvitamin D [25(OH)D] with testosterone levels in men. We therefore aimed to evaluate whether vitamin D supplementation influences testosterone levels in men. Healthy overweight men undergoing a weight reduction program who participated in a randomized controlled trial were analyzed for testosterone levels. The entire study included 200 nondiabetic subjects, of whom 165 participants (54 men) completed the trial. Participants received either 83 μg (3,332 IU) vitamin D daily for 1 year (n = 31) or placebo (n =2 3). Initial 25(OH)D concentrations were in the deficiency range (< 50 nmol/l) and testosterone values were at the lower end of the reference range (9.09-55.28 nmol/l for males aged 20-49 years) in both groups. Mean circulating 25(OH)D concentrations increased significantly by 53.5 nmol/l in the vitamin D group, but remained almost constant in the placebo group. Compared to baseline values, a significant increase in total testosterone levels (from 10.7 ± 3.9 nmol/l to 13.4 ± 4.7 nmol/l; p < 0.001), bioactive testosterone (from 5.21 ± 1.87 nmol/l to 6.25 ± 2.01 nmol/l; p = 0.001), and free testosterone levels (from 0.222 ± 0.080 nmol/l to 0.267 ± 0.087 nmol/l; p = 0.001) were observed in the vitamin D supplemented group. By contrast, there was no significant change in any testosterone measure in the placebo group. Our results suggest that vitamin D supplementation might increase testosterone levels. Further randomized controlled trials are warranted to confirm this hypothesis.

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[jacobcanfield]

I'm going to disagree. I think you can get a lot of the vitamins and nutrients from your diet... however, the quality of food that we have available is very sub par now a days. Organic and/or Farmer's Markets are your best best.

[pvilla]

http://www.fitzness.com/blog/?p=5160
Great ways to get vitamin C!

[James861]

I agree with those that have said it's better coming from diet/sun but still a nice list.

[fivefingersv]

good advice, thanks

[systemous]

great article! thank you

[weppe]

Epic

[onthegrind88]

Does B2 turn anyone else's piss neon yellow? Is it cool to continue taking if it does?

[humangus]

B2 and all B Vitamins are necessary for building muscle. Specifically B2 is a cofactor that is required for muscle building. B vitamins are cheap and you basically keep them topped off with something like a multi-vitamin.

Physiol Res. 2011 Aug 12;60(3):511-9. Epub 2011 Mar 14.
The B2 receptor of bradykinin is not essential for the post-exercise increase in glucose uptake by insulin-stimulated mouse skeletal muscle.
Schweitzer GG, Castorena CM, Hamada T, Funai K, Arias EB, Cartee GD.
Source

University of Michigan, School of Kinesiology, Ann Arbor, MI, USA. gcartee@umich.edu.
Abstract

Bradykinin can enhance skeletal muscle glucose uptake (GU), and exercise increases both bradykinin production and muscle insulin sensitivity, but bradykinin's relationship with post-exercise insulin action is uncertain. Our primary aim was to determine if the B2 receptor of bradykinin (B2R) is essential for the post-exercise increase in GU by insulin-stimulated mouse soleus muscles. Wildtype (WT) and B2R knockout (B2RKO) mice were sedentary or performed 60 minutes of treadmill exercise. Isolated soleus muscles were incubated with [(3)H]-2-deoxyglucose +/-insulin (60 or 100 microU/ml). GU tended to be greater for WT vs. B2RKO soleus with 60 microU/ml insulin (P=0.166) and was significantly greater for muscles with 100 microU/ml insulin (P<0.05). Both genotypes had significant exercise-induced reductions (P<0.05) in glycemia and insulinemia, and the decrements for glucose (~14 %) and insulin (~55 %) were similar between genotypes. GU tended to be greater for exercised vs. sedentary soleus with 60 microU/ml insulin (P=0.063) and was significantly greater for muscles with 100 microU/ml insulin (P<0.05). There were no significant interactions between genotype and exercise for blood glucose, plasma insulin or GU. These results indicate that the B2R is not essential for the exercise-induced decrements in blood glucose or plasma insulin or for the post-exercise increase in GU by insulin-stimulated mouse soleus muscle.

Med Sci Sports Exerc. 2008 Nov;40(11):1923-31.
The role of physical activity level and B-vitamin status on blood homocysteine levels.
Joubert LM, Manore MM.
Source

Department of Nutrition and Exercise Sciences, Oregon State University, Corvallis, OR 97331, USA. lanae.joubert@gmail.com
Abstract

Exercise increases methionine metabolism, which also increases its amino acid metabolic intermediate, homocysteine (Hcy). High Hcy levels increase cardiovascular disease (CVD) risk, whereas B-vitamins (folate, vitamins B6, and B12) can reduce Hcy. Research exploring the relationship between exercise and Hcy is equivocal.
PURPOSE:

To determine whether plasma Hcy values, independent of plasma B-vitamin concentrations, are higher in active (HighPA; > 420 min x wk(-1)) than less active (LowPA; < or = 420 min x wk(-1)) males (M = 38) and females (F = 38).
METHODS:

Subjects were healthy, young (26 +/- 5 yr), used no B-vitamin supplements in last 30 d, and reported being physically active for the last 5 yr. Physical activity (PA) groups were based on moderate- to high-intensity PA (min x wk(-1)) using 7-d PA records. Dietary intakes of B-vitamins were assessed using 7-d weighed food records. The differences of Hcy between PA and gender were examined using ANCOVA, with plasma B-vitamins as covariates.
RESULTS:

Mean PA was 220 min x wk(-1) for LowPA (n = 36; VO2max = 42.8 +/- 8.8 mL x kg(-1) x min(-1)) and 652 min x wk(-1) for HighPA (n = 40; VO2max = 54.2 +/- 9.7 mL x kg(-1) x min(-1)). Hcy (micromol x L(-1)) was not different between PA levels (LowPA = 7.5 +/- 1.6; HighPA = 7.7 +/- 1.6, P = 0.36) or sex (M = 7.8 +/- 1.7; F = 7.4 +/- 1.1; P = 0.13). Plasma folate was the only significant covariate (P<0.001). However, secondary analysis revealed that Hcy levels were significantly higher in the most active and fit (ExHighPA; range = 758-1085 min x wk(-1); n = 11; > 90% VO2max) compared with the sedentary ones (ExLowPA; range = 9-130 min x wk(-1); n = 9; < 70% VO2max; 8.6 +/- 1.8 vs 6.7 +/- 1.5 micromol x L(-1); P = 0.007, respectively).
CONCLUSION:

Hcy, independent of plasma B-vitamin levels, was not different between PA levels in nonsupplementing young adults, unless PA was high (> 758 min x wk(-1)).


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if you can?

[EnergyBeast4]

Dosing vitamin C with a pre workout supp for an extra no boost = win

[glr5048]

Are there any multi-vitamins or pre-workout supplements that have all of these vitamins?

[Jacy1121]

Thanks for posting! I agree that people are not aware of the importance of vitamins and minerals. I found a website that allows you to order blood tests to check mineral and vitamin deficiency. I found a great test that includes most of the important vitamins you mentioned. It's called the Vitamin Panel - includes: Vitamin K1, E, B6, B1, C, A, D 25 hydroxy, B12 and folic acid.

Directlabs.com

[humangus]

These panels can be helpful for sure, but I think most people just need to take a good multivitamin AND mineral supplement. I'd then add in some extra potassium and magnesium to the mix.

Magnes Res. 2011 Oct 10. [Epub ahead of print]
Magnesium intake is associated with strength performance in elite basketball, handball and volleyball players.
Aguiar Santos D, Nunes Matias C, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha L, Laires MJ.
Source

Exercise and Health Laboratory, Faculty of Human Kinetics, Technical University of Lisbon, Estrada da Costa, 1495-688 Cruz-Quebrada, Portugal, CIPER - Interdisciplinary Center for the Study of Human Performance, Faculty of Human Kinetics, Technical University of Lisbon, Estrada da Costa, 1495-688 Cruz-Quebrada, Portugal.
Abstract

Magnesium plays significant roles in promoting strength. Surveys of athletes reveal that intake of magnesium is often below recommended levels. We aimed to understand the impact of magnesium intake on strength in elite male basketball, handball, and volleyball players. Energy and nutrient intake were assessed from seven-day diet record. Strength tests included maximal isometric trunk flexion, extension, and rotation, handgrip, squat and countermovement Abalakov jump, and maximal isokinetic knee extension and flexion peak torques. Linear regression models were performed with significance at p&#60;0.1. Mean magnesium intake was significantly lower than the recommended daily allowance. Regression analysis indicated that magnesium was directly associated with maximal isometric trunk flexion, rotation, and handgrip, with jumping performance tests, and with all isokinetic strength variables, independent of total energy intake. The observed associations between magnesium intake and muscle strength performance may result from the important role of magnesium in energetic metabolism, transmembrane transport and muscle contraction and relaxation.

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[humangus]

[QUOTE=humangus;813854711]These panels can be helpful for sure, but I think most people just need to take a good multivitamin AND mineral supplement. I'd then add in some extra potassium and magnesium to the mix.

Magnes Res. 2011 Oct 10. [Epub ahead of print]
Magnesium intake is associated with strength performance in elite basketball, handball and volleyball players.
Aguiar Santos D, Nunes Matias C, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha L, Laires MJ.
Source

Exercise and Health Laboratory, Faculty of Human Kinetics, Technical University of Lisbon, Estrada da Costa, 1495-688 Cruz-Quebrada, Portugal, CIPER - Interdisciplinary Center for the Study of Human Performance, Faculty of Human Kinetics, Technical University of Lisbon, Estrada da Costa, 1495-688 Cruz-Quebrada, Portugal.
Abstract

Magnesium plays significant roles in promoting strength. Surveys of athletes reveal that intake of magnesium is often below recommended levels. We aimed to understand the impact of magnesium intake on strength in elite male basketball, handball, and volleyball players. Energy and nutrient intake were assessed from seven-day diet record. Strength tests included maximal isometric trunk flexion, extension, and rotation, handgrip, squat and countermovement Abalakov jump, and maximal isokinetic knee extension and flexion peak torques. Linear regression models were performed with significance at p<0.1. Mean magnesium intake was significantly lower than the recommended daily allowance. Regression analysis indicated that magnesium was directly associated with maximal isometric trunk flexion, rotation, and handgrip, with jumping performance tests, and with all isokinetic strength variables, independent of total energy intake. The observed associations between magnesium intake and muscle strength performance may result from the important role of magnesium in energetic metabolism, transmembrane transport and muscle contraction and relaxation.

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[123jimmy]

awesome tip!

[humangus]

Vitamin D is good for older people could it be true for us younger people as well?

J Am Geriatr Soc. 2011 Dec;59(12):2291-300. doi: 10.1111/j.1532-5415.2011.03733.x.
Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis.
Muir SW, Montero-Odasso M.
Source

Division of Geriatric Medicine, Department of Medicine, Parkwood Hospital, University of Western Ontario, London, Ontario, Canada.
Abstract
OBJECTIVES:

To systematically review and quantitatively synthesize the effect of vitamin D supplementation on muscle strength, gait, and balance in older adults.
DESIGN:

Systematic review and meta-analysis.
SETTING:

MEDLINE, EMBASE, Cochrane Library, bibliographies of selected articles, and previous systematic reviews were searched between January 1980 and November 2010 for eligible articles.
PARTICIPANTS:

Older adults (≥60) participating in randomized controlled trials of the effect of supplemental vitamin D without an exercise intervention on muscle strength, gait, and balance.
MEASUREMENTS:

Data were independently extracted, and study quality was evaluated. Meta-analysis using a fixed-effects model was performed and the I(2) statistic was used to assess heterogeneity.
RESULTS:

Of 714 potentially relevant articles, 13 met the inclusion criteria. In the pooled analysis, vitamin D supplementation yielded a standardized mean difference of -0.20 (95% confidence interval (CI) = -0.39 to -0.01, P = .04, I(2) = 0%) for reduced postural sway, -0.19 (95% CI = -0.35 to -0.02, P = .03, I(2) = 0%) for decreased time to complete the Timed Up and Go Test, and 0.05 (95% CI = -0.11 to 0.20, P = .04, I(2) = 0%) for lower extremity strength gain. Regarding dosing frequency regimen, only one study demonstrated a beneficial effect on balance with a single large dose. All studies with daily doses of 800 IU or more demonstrated beneficial effects on balance and muscle strength.
CONCLUSION:

Supplemental vitamin D with daily doses of 800 to 1,000 IU consistently demonstrated beneficial effects on strength and balance. An effect on gait was not demonstrated, although further evaluation is recommended.

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[Absdadon]

Great post useful information

[ham1989]

Good to know thanks.

[guyshetaker]

Great post bro

[ChristReppin]

Great post man...I am currently taking animal pak and I can't seem to find iron it it. Is Iron something aspiring bodybuilders need to take? Anyways, have a great day man.

[Gavin77]

Good Article

[Eldehealf]

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[Ronners]

I am taking Riboflavin every day, great post

[southjman]

Pretty legit!

[southjman]

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[TheCaptainPower]

I actually don't take any supplements or vitamins....... Not sure they do anything.....

[2 HUGE]

I actually don't take any supplements or multi vitamins anymore. I've made the best gains eating natural foods and solid meals. however the principal stays the same. regardless of where your vitamin sources are coming from you need your vitamins.

I dont even follow the supplement industry anymore. I think it's way overblown and those 'supplements' have now become chemicals...