10 Essential Nutrients for Muscle Growth
Incorporate these 10 Essential Nutrients for Muscle Growth into your diet.
Recommended Daily Dosage: 1 - 1.5g
Daily Upper Limit: 3g
Muscle Benefits
- Reduces Muscle Soreness
- Aids Muscle Strength
- Promotes the Gain of Lean Muscle Mass
Sources of Omega-3s
- Salmon
- Tuna
- Shrimp
- Herring
- Mackerel
- Fish Oil Supplements
Other Benefits
- Heart Health
- Brain Health
- Eye Health
- Skin Health
- Hair Health
Potential Side Effects
- Negative Reaction With Other Medications
- Fishy Breath/Burps
- Indigestion
- Nausea
- Increased Risk of Bleeding/Nose Bleeds
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
- Elevates Muscle Carnosine Levels Up To 80%
- Increases Exercise Capacity
- Decreases Muscle Fatigue
- Can Enhance Pump
Sources of Beta-Alanine
- Red Meat
- Poultry
- Fish
- Beta-Alanine Supplements
Other Benefits
- Boosts Immune System
- Can Increase Focus
- Potential Anti-Aging Effect
Potential Side Effects
- Can Cause Paresthesia (Tingling)
- May Conflict With Other Medications
- Could Conflict With Underlying Health Conditions
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
- Building Block of Protein
- Decreases Muscle Soreness
- Can Improve Post-Injury Recovery
Sources of Glutamine
- Eggs
- Beef
- White Rice
- Corn
- Tofu
- Glutamine Supplements
Other Benefits
- Boosts Immune System
- Improves Intestinal Health
- Can Help Treat Sickle Cell Disease
Potential Side Effects
- Relatively Unknown Long-Term Dosage Effects
- Glutamine Allergies
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
- Helps Build Muscles
- Allows Body to Effectively Absorb Protein
- Helps Keep Muscles
- May Boost Testosterone
Sources of Vitamin B6
- Turkey
- Chickpeas
- Potatoes (With Skin)
- Bananas
- Salmon
- Tuna
- Vitamin B6 Supplements
Other Benefits
- Improves Mood
- Can Lower Cancer Risk
- Boosts Immune System
- Reduces Inflammation
Potential Side Effects (High Dosage)
- Can Cause Tingling + Numbness (Over 100 mg daily)
- Nerve Damage (Over 1000 mg daily)
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
- Helps Prevent Tight/Sore Muscles
- Allows For Proper Muscle Function
- Prevents Muscle Cramps
Sources of Magnesium
- Dark Chocolate
- Nuts
- Beans
- Brown Rice
- Spinach
- Potatoes (With Skin)
- Salmon
- Meat
- Magnesium Supplements
Other Benefits
- Heart Health
- Bone Health
- Nerve Function
- Helps Prevent Against Some Diseases
- Improves Sleep
Potential Side Effects (High Dosage)
- Nausea
- Low Mood
- Low Blood Pressure
- Weakness
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
- Increases Protein Synthesis
- Enhances Muscular Performance
- Increases Muscular Endurance
- Improves Strength
- Aids Muscle Recovery
Sources of Vitamin D
- Produced By Skin When In Contact With Direct Sunlight
- Egg Yolk
- Swordfish
- Salmon
- Tuna
- Fortified Orange Juice
- Fortified Cereals
- Beef Liver
- Vitamin D Supplements
Other Benefits
- Reduces Inflammation
- Helps Body Absorb Calcium & Phosphorus (Bone Health)
- Can Help Prevent Against Diseases
- Helps Prevent Against Cognitive Decline
- Improves Circadian Rhythm
Potential Side Effects (High Dosage)
- Nausea
- Poor Appetite
- Constipation
- Kidney Issues
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
- Decreased Muscle Soreness
- Enhances Exercise Performance
- Increased Blood Flow/Pumps
- Improved Post-Workout Recovery
- Increased Oxygen Supply To Muscles
Sources of L-Carnitine
- Meat
- Poultry
- Dairy
- Some Vegetables & Fruits (Small Amounts)
- L-Carnitine Supplements
Other Benefits
- Improved Brain Function
- Positive Effect On Fat Loss
- Linked To Improving Heart Health
- Allows Body To Turn Fat Into Energy
- Boosts Metabolism
Potential Side Effects (High Dosage)
- Nausea
- Diarrhea
- Abdominal Pain
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
- Increased ATP Production
- Enhances Exercise Performance
- Increased Explosiveness
- Improved Post-Workout Recovery
- Increased Anaerobic Stamina
- Greater Muscle Cell Water Volume
Sources of Creatine
- Creatine Supplements
- Beef (Small Amounts)
- Salmon (Small Amounts)
- Pork (Small Amounts)
- Poultry (Small Amounts)
Other Benefits
- Improved Memory/Brain Function
- Neuroprotective To Alzheimer's and Parkinson's Disease
- May Help Prevent Against Concussions
Precautions
- Limited Knowledge Of Long-Term Effects
- Not Much Literature Specific to Adolescents
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
- The Primary Building Block Of Muscle
- Allows for Maintenance of Muscle Mass
- Builds Muscle Mass
- Increased Strength (With Strength Training)
- Prevents Sore/Weakened Muscles
Sources of Protein
- Meat
- Poultry
- Dairy
- Fish
- Eggs
- Beans
- Nuts
- Plant-Based Protein Sources
- Protein Powder
Other Benefits
- Can Reduce Appetite
- Bone Health
- Boosts Metabolism
- May Lower Blood Pressure
- Aids Injury Recovery
- Boost Immune System
Potential Side Effects (High Dosage)
- Nausea
- Constipation
- Abdominal Pain
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
- Transports Nutrients To Muscles
- Allows For Muscles To Function
- Enables Muscle Growth
- Allows Proper Post-Workout Recovery
- Aids Injury Recovery
- Several Other Benefits For Muscles
Other Benefits
- Makes Up 60% Of The Human Body
- Allows For Nearly All Bodily Functions To Occur
- Helps Immune System
- Positive Effect On Weight Loss
- Many More 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
Creatine
L-Carnitine
Vitamin D
Magnesium
Vitamin B6
Beta-Alanine
Fish Oil
References
Bodybuilding.com – https://www.bodybuilding.com/content/your-expert-guide-to-l-carnitine
Bodysmart.com – https://www.bodysmart.com.au/health-tips/tight-and-sore-maybe-you-are-deficient-in-magnesium/
Center for Internal Med – https://www.centerforinternalmed.com/blog/benefits-of-combining-supplements-l-carnitine-methyl-b-1
Harvard EDU – https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
Healthline – https://www.healthline.com/nutrition/beta-alanine-101
National Institutes of Health: Office of Dietary Supplements – https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Oregon State EDU – https://lpi.oregonstate.edu/mic/dietary-factors/L-carnitine
PubMED – https://pubmed.ncbi.nlm.nih.gov/20199122
Shape.com – https://www.shape.com/healthy-eating/best-vitamins-supplements-for-muscle-growth