The Vitamins You Need to Take If You Work Out a Lot

The Vitamins You Need to Take If You Work Out a Lot

The Vitamins You Need to Take If You Work Out a Lot

Every person who wants to live a healthy life knows very well how difficult it is to plan a good workout regimen, eat clean and do all the other important things that ultimately lead to a shredded figure and high levels of wellness. Therefore, it is obvious that we need all the help we can get. Of course, this also applies to providing our bodies with a much-needed dose of vitamins. When you work out a lot, your body needs more care and a few key supplements to maintain optimal health. If you’ve been feeling tired and sore quite a lot lately, you need to up your nutrition game and add some of the vitamins we are about to see to your diet. Let’s jump right in.

Vitamin A

Vitamin A plays an important role in helping your body maintain skeletal and soft tissue, mucous membranes and skin. Through your capillaries, cardiovascular system delivers oxygen and nutrients to working muscles. Obviously, nutrient demands rise during intense workouts. And that’s where vitamin A comes in to save the day. It improves tissue oxygenation by improving the permeability of your capillaries. This vitamin has beneficial impact on bones. What’s more, it aids bone and joint recovery and helps you overcome the damage dealt to those parts of body. If your diet doesn’t include darkly colored leafy greens and you enjoy intense workouts, it would be good for you to take vitamin A supplements.

Vitamin B

Vitamin B is directly linked to the energy you use during your workouts. B vitamins are co-enzymes that your body uses in proportion to the amount of energy you expend during exercise. These vitamins aid your body in energy production. Moreover, red blood cell formation also depends heavily on B vitamins. Thiamin, niacin, riboflavin and pantothenic acid are among the B vitamins that your body loses during each workout. To support your workout, take a B vitamin complex (A-B complex is recommended) since B vitamins work closely together instead of singling one out.


Even though magnesium is a mineral, that doesn’t mean that you should undermine its importance. Magnesium is necessary for more than three hundred enzymatic processes in the body. Magnesium is also an incredibly important nutrient that most people are actually deficient in. Foods that are high in magnesium include leafy greens, seeds, nuts, and some grains. These are typically grown in soil that’s been depleted of its magnesium and nutrient levels. Crops absorb all the nutrients they can from the soil, which means that the food we’re eating doesn’t contain sufficient amounts of the mineral. Therefore, take magnesium supplements and you’ll notice improved energy, less muscle soreness and fatigue and better sleep too. There are even various supplements which combine magnesium with zinc (essential for a healthy immune function). Those are extremely good for athletes so you should definitely consider looking them up. And don’t worry, just because it’s a combination of two minerals/vitamins, it doesn’t mean that it’s hard to find them. Again, just find a reliable seller and you’ll be fine. There are some high-quality vitamins online, one click away from you.

Vitamin C

Vitamin C is found in citrus fruits and leafy green veggies. Therefore, if your diet lacks these fruits and veggies, you should take vitamin C to workout. Vitamin C supports healthy skin, bones and connective tissues, but is also plays an important role in iron absorbing. Your body needs iron to transport oxygen from your lungs to your muscles while working out. Insufficient iron translates to less oxygen, which ultimately leads to impaired workouts. You’ll feel weak and you’ll make no progress. Last but not least, vitamin C also helps strengthen the blood vessels, which are important for delivering nutrients to muscles during workouts.

Vitamin D

You’ve probably heard about this vitamin thanks to sun tanning. Our bodies produce vitamin D when we’re exposed to sunlight. However, not many people know that vitamin D helps maintain healthy bones and regulates the usage of other nutrients. Vitamin D can be found in fish liver oils, egg yolks and margarine. This vitamin directly impacts the activity of vitamin A. Calcium and phosphorus depend on the availability of vitamin D and this vitamin also maintains healthy calcium absorption. Therefore, you need to take vitamin D to your workout to get the full effects of vitamin A. Fail to take enough vitamin D and you may impair muscle nerve functioning and therefore increase risk of muscle cramps during intense workouts.

All of this may have sounded complicated but do know that many vitamin supplements contain more than just one vitamin. We have mentioned four vitamins and one mineral and it may sound like a lot but it actually isn’t. In the end, your body is well worth going that extra step. This is your fitness we are talking about.

Author Bio:

Luke is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.

About the author

Praveen Rajarao

Praveen Rajarao is an Entrepreneur and in his spare time blogs on his website – and His topics range from blogging to technology to affiliate programs and making money online and how-to guides. Daily Morning Coffee is also accepting Guest Posts from Professional Bloggers at this time, take a look at “Write For DMC” page for more details on the same.


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  • Very informative article. Yes, there is a need of proper diet that contains the required amount of vitamins if you work a lot. Thank you for sharing such an important information.

  • Everyone know that Vitamins are important for our body but How vitamins are important for our body. You wrote a very well. Thanks for sharing such a nice and informative blog

  • All the Vitamins have their own advantages to our body, and we should figure it out, so we can use them properly. Thanks for your sharing. Really informative post.

  • Would you recommend Centrum for body builders, I took them for almost half a year and it showed great results.

  • Everybody realize that Vitamins are critical for our body yet How vitamins are vital for our body. You composed an exceptionally well. A debt of gratitude is in order for sharing such a pleasant and useful blog.

  • HI Praveen Rajarao ,

    good refreshing content,
    All the four Vitamin A,B,C and D have their different kind of benefits.
    But doctor say Vitamin c is most required.
    each category has further sub categories.
    I am having Vitamin c complex tablets for years.

  • Hey, thank you so much for providing the information.
    a very useful article as it will definitely help me in getting better and right amount of vitamins.
    keep it up.

  • The things we put into our bodies, in addition to our fitness routines, are absolutely crucial and beneficial to living a full life. Things like diet restrictions and lack of sunlight have a negative impact on our bodies, leaving us depleted in certain areas.
    Fish oil, Vitamin D and calcium, Probiotics in the quest to lead a healthy, active lifestyle, there are always areas we can stand to improve.

  • I prefer fresh fruit and vegetable to vitamin pills. But if I must, for example, my body is lacking too many vitamins, I will need to take the pills. Still very appreciate your sharing! Thank you!

  • Hi, these tips will really helps me alot specially for me.
    I am a very active person, playing football, working during the day and going to the gym at night. Thanks!

  • Thanks for sharing a great article. We can only take benefits of vitamins if we take proper diet. Proper diet is one which contains all minerals, vitamins, and probiotics. Probiotics are healthy for us and people need to take it for good health. But it can be only helpful if you take its right strain. Without knowing which strain you need, is not going to help you. So, always consult with your doctor before taking any probiotics.

  • Thanks for sharing great information about vitamins A, B, C. Vitamins are very necessary for our health. We will get vitamins in our daily routine from various sources of food and many others like Vitamin D from Sunlight. Fresh vegetables also contain a large number of vitamins. Do visit our kitchen garden blog to know more about the benefits of vegetables

  • Nice article, now a days vitamin deficiency is a common problem for a temporary cure eat leafy vegetables, fruits, and other option is daily take vitamin pills. thanks for sharing

  • Hi, very Informative blog!! Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.You need sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium. By eating a healthy balanced diet you should be able to get all of the nutrients you need for healthy bones. A good diet is just one of the building blocks for healthy bones, including physical activity as well as reducing certain risk factors.

  • I have been working out consistently for the past 4 years and I have never taken any dietary supplement. Thanks for mentioning that Vitamin A helps heal joints and bones. I will be sure to find a health store to start taking some vitamins to see the impact it will have on my health.

  • Great inputs…. Work out is so important to maintain our immunity and a cup of coffee can really give great support for our work out.
    Thanks for giving so much information.

  • Greetings,
    I read your article and found it informative and very helpful. I want to add more value in it. Vitamins and minerals are critical to assisting your frame expand and characteristic because it should. While maximum humans get all of what’s endorsed through consuming healthy, others want a touch more nutrient boost. That’s wherein dietary supplements come in — presenting you with the guide your frame desires to live healthy.

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