The 10 Essential Nutrients for Muscle Growth

10 Essential Nutrients for Muscle Growth

Incorporate these 10 Essential Nutrients for Muscle Growth into your diet.

10 Essential Nutrients for Building Muscle
Recommended Daily Dosage: 1 - 1.5g
Daily Upper Limit: 3g
Muscle Benefits
Sources of Omega-3s
Other Benefits
Potential Side Effects

Omega-3 Fatty Acids are essential nutrients to humans. Unlike nonessential nutrients, humans cannot naturally produce Omega-3s. Because of this, many people are deficient in the nutrient due to an imbalanced diet.

Omega-3 Fatty Acids pose numerous health benefits and can certainly be beneficial for those looking to build muscle.

For the average healthy individual, taking an Omega-3 supplement such as Fish Oil poses minimal to no health risk.

Learn more about Fish Oil here.

Recommended Daily Dosage: 2-5g
Daily Upper Limit: 6.4g (low risk)
Muscle Benefits

Sources of Beta-Alanine

Other Benefits
Potential Side Effects

Beta-Alanine is a non essential amino acid produced naturally in the liver.

A surplus of Beta-Alanine increases the production of muscle carnosine, which enhances athletic performance.

For the average healthy adult, Beta-Alanine supplementation is considered safe.

If side effects such as paresthesia occur, taking a smaller dose (800 mg) is recommended.

Recommended Daily Dosage: 3-6g
Daily Upper Limit: 30g
Muscle Benefits
Sources of Glutamine
Other Benefits
Potential Side Effects

The two forms of Glutamine: L-Glutamine and D-Glutamine.

Glutamine is an amino acid that helps the body function properly. It is a nonessential nutrient, produced primarily by skeletal muscles.

For healthy individuals, there are no health concerns. That being said, there is minimal information on the effects of long-term Glutamine supplementation.

Recommended Daily Dosage: 1-10 mg
Daily Upper Limit: 100 mg
Muscle Benefits

Sources of Vitamin B6

Other Benefits
Potential Side Effects (High Dosage)

B6 is a vitamin that helps regulate amino acids within the body.

Without sufficient Vitamin B6 levels, the body cannot absorb protein effectively.

For the average healthy person, taking 100 mg of B6 or less is considered safe.

Recommended Daily Dosage: 400-420 mg (Men) & 310-320 mg (Women)
Daily Upper Limit: 350mg (Supplements Alone)
Muscle Benefits
Sources of Magnesium
Other Benefits
Potential Side Effects (High Dosage)

Magnesium is a mineral that helps keep that body functioning properly.

Magnesium is found in many foods and is available as a supplement. The highest recommended amount of magnesium via supplements is 350 mg daily.

Magnesium is considered safe and beneficial for humans, given it is taken in the right amount.

Recommended Daily Dosage: 600 IU (International Units)
Daily Upper Limit: 4000 IU
Muscle Benefits

Sources of Vitamin D

Other Benefits
Potential Side Effects (High Dosage)

Vitamin D is an essential nutrient that provides a multitude of benefits.

The vitamin can be produced by a chemical in the skin when in contact with direct sunlight. This can cause seasonal Vitamin D deficiency for those with an unbalanced diet and a lack of sun exposure.

Taking a Vitamin D supplement can ensure proper Vitamin D levels throughout the winter months.

Vitamin D has no adverse health effects for healthy adults when taken in the proper amount.

Recommended Daily Dosage: 1-2g
Daily Upper Limit: 3g
Muscle Benefits

Sources of L-Carnitine

Other Benefits
Potential Side Effects (High Dosage)

L-Carnitine is a conditionally essential nutrient. Meaning that it can be produced naturally by the body although, is not the always able to.

This is why, for weightlifters and athletes in particular, getting in an adequate amount of L-Carnitine via diet or supplements is crucial to success.

L-Carnitine plays a role in energy production and metabolism, in addition to posing tremendous athletic benefits.

It is considered safe when taken in doses of up to 3g daily, but should not cause any significant side effects taken properly by a healthy individual.

Recommended Daily Dosage: 5g
Daily Upper Limit: 25g
Muscle Benefits

Sources of Creatine

Other Benefits

Creatine is a nonessential nutrient found in humans and some animals.

Creatine boosts ATP production within the cells.

95% of creatine is located within the skeletal muscles with the other 5% found in the brain.

Creatine is the most well-researched supplement there is with thousands of studies being done on it over the past few decades. These studies show consistent data of tremendous benefit for athletes and weightlifters whilst posing minimal to no health risk.

Learn more about creatine here.

Recommended Daily Dosage: 1-1.2g Per Pound of Body Weight (ex. 180lb: 180-216g Protein)
Daily Upper Limit: 3g Per Pound of Body Weight
Muscle Benefits

Sources of Protein

Other Benefits
Potential Side Effects (High Dosage)

Protein is an essential nutrient that is the building block for muscles.

So, it is not a surprise that the amount of protein consumed on a daily basis has an impact on gains. How much protein is the right amount for you, depends on an individual goals.

Those who are serious about putting on muscle mass may want to consider investing in protein powder, because it is an easy and effective way to ensure sufficient protein intake.

Consuming an appropriate amount of protein is considered safe. Although, without enough fiber, water, and other essential nutrients, excess amounts of protein can come with unwanted side effects.

To avoid these side effects, such as constipation and nausea, drink plenty of water and get in enough fiber.

1. Water

Recommended Daily Dosage: 3.7 L (Men) & 2.7 L (Women)
Daily Upper Limit: 20-28 L
Muscle Benefits
Other Benefits

No surprise that water is a crucial nutrient to building muscle.

Avoid being dehydrated throughout the entire day to ensure maximum muscle growth.

Without water, nutrients such as Protein, Creatine, L-Carnitine, etc., cannot be delivered to the muscles.

Takeaway On The 10 Essential Nutrients For Muscle Growth

Nutrition is arguably more important in growing muscle than the work you put in the gym. 

So, if your main goal is to build muscle, you should be putting the same amount of energy towards getting the nutrients you need in the kitchen, as you are lifting weights in the gym

The nutrients listed above will certainly help you build muscle and achieve your goals if taken properly.

Each person has different needs and recommendations. Before starting a new supplement, it is advised to consult with a doctor beforehand.

10 Essential Nutrients For Muscle Growth Supplements On Amazon

Protein Powder
Vitamin D
Vitamin B6
Fish Oil

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