The Best Vitamins for Improving Gym Performance

Hey Angels and Alphas,

The vitamins your body needs for proper cell functioning are all essential to overall good health, but some of them are especially important if you’re trying to improve your performance in the gym. In fact, many vitamins and nutrients help your body convert food into energy so that you can lift more weight or run faster, swim farther, or simply feel stronger throughout the day. These six vitamins are especially good choices if you’re looking to improve your gym performance as quickly as possible.


Iron is a mineral that is found in food and is necessary for the body to make hemoglobin, which carries oxygen in the blood. A lack of iron can lead to anemia, which can cause fatigue and weakness. The recommended daily allowance (RDA) of iron for adult men is 8 mg and for adult women it is 18 mg. However, people who exercise regularly may need more iron than the RDA. Good sources of iron include red meat, poultry, fish, beans, and lentils.


Calcium is a mineral that is essential for human health. It helps build strong bones and teeth, and it also helps regulate muscle contractions. Getting enough calcium can help improve your gym performance by helping your muscles work more efficiently. Consuming 1,000 milligrams of calcium per day should be adequate to meet your needs. Calcium supplements are available in many forms, including capsules and tablets as well as powders mixed with water or juice. If you take a supplement be sure to drink plenty of fluids as this will help prevent kidney stones.

Vitamin D

Vitamin D is a nutrient that helps the body absorb calcium. It’s often called the sunshine vitamin because the body can make vitamin D when skin is exposed to sunlight. Vitamin D is important for bone health and it might also play a role in muscle function, heart health, and diabetes prevention. A lack of vitamin D can lead to weak bones, which is why it’s important for people who are at risk for osteoporosis to get enough of this nutrient. Most people can get the vitamin D they need by spending time outdoors or by taking supplements.


As the fourth most abundant mineral in the human body, magnesium is involved in over 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, supports a healthy immune system, and keeps bones strong. Magnesium also regulates blood sugar levels and helps promote normal blood pressure. Getting enough magnesium is especially important for athletes because it helps the muscles relax and prevents cramping.


Zinc is a mineral that’s essential for good health. It’s involved in many different processes in the body, including cell growth, wound healing, and the production of enzymes. Zinc also helps the immune system fight off infection. Most people get enough zinc from their diet, but some groups of people are at risk for zinc deficiency. These include vegetarians, people with certain medical conditions, and people who have had surgery. Taking a zinc supplement can help improve gym performance by increasing strength and stamina.


Vitamin B12 is a water-soluble vitamin that is involved in the metabolism of every cell in the human body. It is essential for the proper function of the nervous system and for the formation of red blood cells. B12 is found naturally in animal products, but can also be taken as a supplement. There are reports that taking b12 improves energy levels and mental clarity. 

One study shows that supplementation with B12 and folic acid (another important vitamin) improved physical performance, including time to exhaustion on an exercise bike. The study’s authors concluded that the benefits may come from improved cellular function due to improved DNA synthesis; it’s worth noting that this may only apply to people who have been deficient in these vitamins for some time – not just those who don’t eat meat!

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