Top Vitamins for Gym Performance
You can't out-supplement a vitamin deficiency. These six micronutrients are non-negotiable for serious lifters.
Vitamin D3
Critical for hormone production, bone health and immune function. 2000–5000 IU daily, especially in winter.
Magnesium
Involved in 300+ enzymatic reactions. Improves sleep, muscle function and recovery. Glycinate form preferred.
Zinc
Supports testosterone, immune function and recovery. 15–30mg per day, ideally with food.
B-Complex
Energy metabolism. Heavy training depletes B vitamins fast — supplementation is wise.
Vitamin C
Antioxidant support and collagen synthesis. 500–1000mg per day.
Iron
Especially critical for women athletes. Get tested before supplementing — too much is harmful.
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