Recommended Vitamins and Nutrients for Burning Fat and Building Muscles

Staying fit and healthy doesn’t start and stop with working out. Your body also needs some vital vitamins and nutrients to help you achieve your body goals. Hence, it is essential to balance both physical activity and proper diet in your routine.

Nutrients and Vitamins Your Body Needs When Working Out

Nutrients and vitamins play hundreds of significant roles in your body. They help you heal wounds, boost your immune system, and strengthen your bones. Furthermore, they also repair cellular damage and convert food into energy.

These can be found in the foods you eat or through supplements. Plus, it doesn’t even have to be expensive at all. There are coupons for discount vitamins or coupons for healthy products you can check out to save you some cash.

Here are the nutrients and vitamins you need:


Biotin helps convert fats, proteins, and carbohydrates into energy. It also helps you get healthy-looking skin and hair. Moreover, it prevents your hair from turning grey for a short while.

Good Sources of Biotin:

  • Almonds
  • Egg yolks
  • Hazelnuts
  • Oats
  • Peanut Butter


Calcium is the key to having strong bones and teeth. However, it also helps in energy metabolism and muscle contraction.  It is recommended to take around 1,000 mg of calcium per day for most adults.

More than 40% of the US population don’t get enough calcium from their food intake. According to research, the lack of enough calcium may release cortisol (a hormone that can cause you to store fat). Moreover, in particular, women are prone to losing bone density earlier if they don’t get enough of this mineral.

Good Sources of Calcium:

  • Almonds
  • Broccoli
  • Beans
  • Cheese
  • Fortified Cereals
  • Kale
  • Milk
  • Sardines
  • Sesame Seeds
  • Yogurt


Copper is known for protecting the cardiovascular, skeletal, and nervous systems. Moreover, it is also the key to having strong tendons, which is needed in weight lifting.

Good Sources of Copper:

  • Crab
  • Peanuts
  • Sardines in Tomato Sauce
  • Sunflower Seeds


Iron forms part of the hemoglobin (a pigment that helps transport oxygen from the lungs to muscles). It is vital for maintaining high energy levels and better brain function. Moreover, it also helps you have a robust immune system.

Those who love to eat red meats tend to get enough iron. However, having to go through puberty, menstruation, or pregnancy may increase the iron your body needs. This is because iron is vital when it comes to rapid growth and development. 

Good Sources of Iron:

  • Bran Cereals
  • Dried Apricots
  • Sardines
  • Venison


Magnesium is found in body fluids, soft tissues, and muscles. It plays an essential role in muscle contraction. It also helps you boost your energy levels, reduce muscle cramps, and reduce fatigue.

Good Sources of Magnesium:

  • Bran
  • Garlic
  • Green Leafy Vegetables
  • Nuts
  • Seeds

Omega 3

Omega 3 fatty acids should form part of your diet. This is because the body can’t naturally produce them. Omega 3 fatty acids can help suppress hunger, which helps you lose some weight. Also, people who take these are shown to have healthier hearts and improved blood flow.

Good Sources with Omega 3:

  • Brazil Nuts
  • Flaxseed Oil
  • Mackerel
  • Salmon
  • Walnuts


Riboflavin is also known as Vitamin B2. It helps the breakdown of carbohydrates, fat, and protein in your body and converts it into energy. Moreover, riboflavin supports the antioxidants in your body.

Good Sources of Riboflavin:

  • Eggs
  • Chicken
  • Cornflakes
  • Marmite
  • Spinach


Selenium is known for boosting the immune system. It also helps prevent heart disease and fight cancer. Moreover, selenium can also help you prevent depression, maintain a good mood, and prevent damage from weight workouts.

Good sources of Selenium:

  • Brazil Nuts
  • Fresh Tuna
  • Sunflower Seeds
  • Wholemeal Bread

Vitamin C

Vitamin C metabolizes carbs for fuel. It can also help protect your body from exercise-induced oxidative stress. Moreover, vitamin C absorbs iron and helps protect you from energy-sapping infections.

Good Sources of Vitamin C:

  • Blackcurrants
  • Broccoli
  • Citrus Fruits
  • Green Peppers

Vitamin D

Vitamin D helps your body absorb phosphorus and calcium. Phosphorus plays a significant role in the synthesis of ATP (a usable form of energy in your body). On the other hand, calcium is excellent for muscle contractions.

Good sources of Vitamin D:

  • Eggs
  • Oily Fish
  • Olive Oil
  • Sunflower Seeds
  • Yogurt

Vitamin B12

Vitamin B12 helps in converting food into energy and forming red blood cells. It also plays a significant role in brain and muscle communication. This will affect muscle coordination and growth.

Good Sources of Vitamin B12:

  • Eggs
  • Marmite
  • Milk
  • Meat
  • Offal


Zinc aids in producing muscle-building testosterone. It also helps you recover from exercise, increases your infection-fighting T-cells, and boosts fertility.

Good Sources of Zinc:

  • Eggs
  • Cheese
  • Pulses
  • Pumpkin Seeds
  • Red Meat


Staying fit and healthy requires you to get enough of the nutrients and vitamins your body needs as well as working out. Moreover, the best way to get these nutrients and vitamins is through your food intake. However, if by any chance you can’t achieve enough of these through what you are eating, you may resort to supplements.

Feature image : pixabay

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