Vitamin Intake Calculator for Muscle Gain
Here’s a comprehensive table summarizing key vitamins that can support weight gain, along with their functions, food sources, and recommended daily intake:
| Vitamin | Function for Weight Gain | Best Food Sources | Recommended Daily Intake (Adults) |
|---|---|---|---|
| Vitamin A | Supports cell growth, tissue repair, and immune function. Promotes muscle mass increase. | Carrots, sweet potatoes, spinach, kale, liver, fish oil | 700-900 mcg RAE (Retinol Activity Equivalent) |
| Vitamin D | Helps calcium absorption, crucial for bone strength and muscle function. May improve appetite. | Sunlight, fortified milk, fatty fish (salmon, tuna), egg yolk | 600-800 IU |
| Vitamin E | Antioxidant that protects cells from damage and supports skin and muscle health. | Almonds, sunflower seeds, spinach, avocado, olive oil | 15 mg |
| Vitamin C | Aids in protein metabolism, supports tissue repair and immune health, and boosts iron absorption. | Citrus fruits, strawberries, bell peppers, broccoli, tomatoes | 75-90 mg |
| Vitamin B1 (Thiamine) | Supports energy metabolism, essential for converting carbohydrates into energy for weight gain. | Whole grains, pork, beans, nuts, seeds | 1.1-1.2 mg |
| Vitamin B2 (Riboflavin) | Helps in energy production, supports muscle growth and repair. | Dairy products, eggs, leafy greens, almonds | 1.1-1.3 mg |
| Vitamin B3 (Niacin) | Boosts energy production from carbohydrates and fats, aiding in weight gain. | Chicken, turkey, peanuts, mushrooms, brown rice | 14-16 mg |
| Vitamin B5 (Pantothenic Acid) | Involved in energy metabolism and synthesis of fat, protein, and carbohydrates. | Avocados, eggs, chicken, mushrooms, whole grains | 5 mg |
| Vitamin B6 | Helps protein metabolism, crucial for muscle growth and repair, promoting healthy weight gain. | Bananas, chickpeas, poultry, fish, potatoes | 1.3-2 mg |
| Vitamin B7 (Biotin) | Supports fat and protein metabolism, promoting healthy hair, skin, and muscle tissue. | Eggs, nuts, seeds, sweet potatoes, spinach | 30 mcg |
| Vitamin B9 (Folate) | Supports DNA synthesis and cell repair, necessary for muscle growth and tissue repair. | Leafy greens, legumes, citrus fruits, fortified cereals | 400 mcg |
| Vitamin B12 | Vital for energy metabolism and red blood cell production, supports healthy appetite and muscle mass. | Meat, fish, dairy products, fortified cereals | 2.4 mcg |
| Vitamin K | Aids in blood clotting and bone health, indirectly supporting weight gain by promoting muscle and bone development. | Leafy greens, broccoli, brussels sprouts, fermented foods | 90-120 mcg |
Notes:
- Balanced Diet: While these vitamins support weight gain, it’s important to also consume sufficient macronutrients (proteins, fats, and carbohydrates) to gain muscle mass or healthy weight.
- Consultation: Always consider consulting a healthcare provider or dietitian before adding supplements to your diet.