Magnesium
- Reduces muscle cramps and soreness
- Supports protein synthesis and nerve function
- Promotes better sleep — crucial for muscle recovery
Vitamin D
- Boosts testosterone and hormone regulation
- Improves muscle strength and immune support
- Helps reduce inflammation after training
Vitamin C
- Vital for collagen production (tendons, ligaments)
- Antioxidant that fights free radicals from exercise stress
- Helps reduce oxidative muscle damage
Zinc
- Enhances muscle repair and growth
- Supports immune defence and testosterone levels
- Aids cellular recovery after intense workouts
Omega-3 Fatty Acids (Fish Oil)
- Decreases muscle soreness (DOMS)
- Reduces joint inflammation and improves flexibility
- Supports fat metabolism and brain health
B-Vitamins (B6, B12, B9, etc.)
- Convert carbs/protein into usable energy
- Reduce fatigue during and after workouts
- Boost endurance and support red blood cell production
tips
Many people overlook these and focus only on protein. Proper recovery equals faster gains, fewer injuries, and better long-term performance. Most of the vitamins can be gotten from fruits, vegetables, and plant-based foods — but Vitamin D and concentrated Omega-3s are harder to obtain from plant foods alone.
