Vitamin Intake Calculator for Lean Muscle
Recommended Daily Vitamin Intake:
Vitamin A:
Vitamin C:
Vitamin D:
Vitamin E:
Vitamin B12:
Here is a table that outlines key vitamins for lean muscle development, their roles in muscle growth, and common food sources:
| Vitamin | Role in Muscle Growth | Recommended Daily Intake | Sources |
|---|---|---|---|
| Vitamin D | Supports calcium absorption, bone health, and muscle function. | 600-800 IU | Fatty fish, fortified dairy products, sunlight |
| Vitamin C | Essential for collagen production, connective tissue health, and antioxidant protection. | 75-90 mg | Citrus fruits, berries, bell peppers, spinach |
| Vitamin B12 | Assists in red blood cell production and protein synthesis. | 2.4 mcg | Meat, eggs, dairy products, fortified cereals |
| Vitamin B6 | Plays a role in protein metabolism and muscle repair. | 1.3-1.7 mg | Poultry, fish, bananas, potatoes, chickpeas |
| Vitamin E | Powerful antioxidant that protects muscle cells from oxidative stress. | 15 mg | Nuts, seeds, spinach, broccoli |
| Vitamin A | Supports protein synthesis, tissue repair, and immune function. | 700-900 mcg | Sweet potatoes, carrots, spinach, liver |
| Folate (B9) | Involved in DNA synthesis and repair, crucial for muscle growth. | 400 mcg | Leafy greens, legumes, asparagus, fortified grains |
| Vitamin K | Important for blood clotting and bone health, indirectly affecting muscle health. | 90-120 mcg | Leafy greens, broccoli, Brussels sprouts, fermented foods |
| Biotin (B7) | Supports amino acid metabolism and energy production. | 30 mcg | Eggs, almonds, sweet potatoes, spinach |
| Riboflavin (B2) | Helps with energy production and red blood cell formation. | 1.1-1.3 mg | Milk, yogurt, mushrooms, spinach |
| Thiamine (B1) | Necessary for carbohydrate metabolism, energy production. | 1.1-1.2 mg | Whole grains, pork, seeds, nuts |
| Niacin (B3) | Supports energy metabolism and helps reduce muscle fatigue. | 14-16 mg | Chicken, turkey, fish, peanuts |
| Pantothenic Acid (B5) | Essential for the synthesis of coenzyme A, which is important for fatty acid metabolism and muscle repair. | 5 mg | Avocados, mushrooms, eggs, chicken |
Additional Nutritional Considerations:
- Magnesium is not a vitamin but is crucial for muscle relaxation, recovery, and overall muscle function.
- Calcium plays a critical role in muscle contraction and bone strength.
Maintaining a balanced diet rich in these vitamins, along with adequate protein intake and resistance training, will help support lean muscle growth.