8 Essential Vitamins You Must Take If You Work Out Regularly
There are numerous supplements you can take to get results, but nothing compares to these eight essential vitamins, minerals, and nutrients.
According to a recent survey, about 18 percent of Americans work out regularly between one and two hours a day. Most of them have a full-time job and find it hard to get all the nutrients needed by their bodies solely from the food they eat.
So if you’re one of them, but you feel tired after your usual workout, and your exercises feel harder to perform, then you need the right supplements to stay healthy and fit.
These essential vitamins, minerals, and antioxidants will help you get the most out of your workout routines.
Essential Vitamins, Minerals, And Nutrients
Essential Vitamins For Workouts
Here is our list with the essential vitamins every gym goes should take to maintain optimal health:
1. Vitamin A
Kale is a rich source of vitamin A.
Vitamin A is good for your immune system, your bones, and helps your kidneys, lungs, and heart to work properly.
Taking vitamin A will help your body overcome the damages to your joints and bones that are caused by working out. So if you are lifting weights then vitamin A is a must-have supplement for you.
So consider taking vitamin A when working out, especially if your diet does not include dairy foods, darkly colored leafy greens, or brightly colored fruits.
2. Vitamin B
Vitamin B is from Beans.
B vitamins consist of a group of nutrients that are very beneficial to your body. The coenzymes you can find in B vitamins is what your body needs to expand the energy you use when you are working out.
When working out your body loses B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid) vitamins.
When it comes to taking B vitamins, you should include all of them by taking a B vitamin complex. This complex will support your workouts and you can find these essential vitamins in leafy green vegetables, animal proteins, peas, and beans.
3. Vitamin C
Citrus fruits are a rich source of vitamin C.
Vitamin C is essential for the development, growth, and repair of all body tissues. It is also good for your skin, bones, and helps your body to absorb iron.
While working out your body needs iron to transport the oxygen from your lungs to the muscles. Vitamin C will also help your body to adapt to the demands of your workout by supporting healthy growth and repair tissues damaged during your exercise.
Taking vitamin C will help you maintain strong blood vessels which will properly deliver the nutrients to your body while working out.
So make sure to add to your diet leafy greens and many citrus fruits to get this essential vitamin your body desperately need.
4. Vitamin D
Margarine contains Vitamin D.
Everybody knows that vitamin D is what you need for healthy bones. Taking vitamin D is also important because it helps your body absorb other nutrients.
You need to take vitamin D when you work out to help your body easily absorb vitamin A, phosphorus, and calcium.
Vitamin D inefficiency can increase the risk of muscle cramp while working out and can also impair your muscle nerve functionality.
If you are feeling exhausted from your morning workout and not feeling energized, maybe you should start taking vitamin D.
Taking vitamin D can improve your overall fatigue levels according to a study published in Science Daily
You can enjoy your dose of vitamin D from natural sources such as egg yolks, fish liver oil, margarine.
Your body will also produce vitamin D when you are exposed to sunlight. So get out and have fun in the sun!
5. Probiotics
Eat yogurt to get the probiotics your body needs.
When starting an exercises program people usually do it to lose fat and gain muscle. But working out has many more benefits than just shredding a few extra pounds.
When you are working out regularly you can improve your energy levels, heart health, boost your mood and it can even have a good effect on your libido.
But something you didn’t know about working out is that it has a serious effect on your gut bacteria.
Fitness professionals and elite athletes have twice as much macrobiotic diversity than regular people. Healthy gut bacteria will help you with digestion, improve mental health, lower full body inflammation levels, and you will absorb nutrients more easily.
A study shows that after taking probiotics for four weeks runners perform better on a treadmill. So adding probiotics to your diet on a regular basis will improve your athletic capacities.
6. Coenzyme Q10
Coenzyme Q10 supplements.
The Q10 coenzyme (CoQ10) is one of the essential vitamins and nutrients you want to get on a daily basis if you work out regularly. That’s because it’s an antioxidant useful in the process of transforming food into energy.
Now, of course, you might know this coenzyme from skin creams and moisturizers. And that’s for a good reason: CoQ10 protects skin cells from damage and premature aging.
Not only that, but it can also help with heart-related conditions, study finds.
7. BCAAs
This is another essential supplement, especially if you’re training hard every single day. BCAAs are recommended for professional athletes who prepare for an event and don’t have enough time to recover.
Now if you’re a fitness enthusiast and not a professional, you MUST take 2-3 rest days per week. And in this case, you don’t need to take BCAA supplements.
Don’t get me wrong, there’s nothing wrong in taking BCAAs since they can help your body burn more fat naturally. And they don’t make you bulky!
8. Magnesium
Banana is a rich source of magnesium.
This is one of the essential vitamins, minerals, and nutrients your body needs, no matter how hard or light you’re training. Everyone needs magnesium, and most of us are actually deficient in.
You can get magnesium from leafy greens, nuts, seeds, bananas, dark chocolate, lentils, beans, chickpeas, peas, soybeans, avocados, whole grains, and some fish.
But if you’re still in deficit, you can take magnesium supplements on a regular basis. This will improve your energy levels, help you sleep deeper and better, and reduce soreness and muscle fatigue.
As you see, if you work out regularly, you need to take some sort of essential vitamins, minerals, and nutrients. Without a proper supplementation, your body can collapse from strenuous workouts.
So get the supplements your body needs from renowned and trusted stores, such as Mr Vitamins.
With these eight essential vitamins and supplements, you’ll be able to get the most out of your workout routine while staying healthy at the same time.
