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Maintaining a healthy muscle mass is near the top of that list of many beneficial things you can do for your health and wellness. Muscle growth has been tied to many benefits related to overall health and longevity and helps reduce the risk of some terminal illnesses.

Contrary to popular belief, muscle growth involves more than simply hitting the gym and lifting weights. It’s a comprehensive process that involves a balanced diet, proper rest, and the right nutrients. Vitamins support muscle growth, from protein synthesis to energy production. Let’s delve into the fascinating science of muscle growth and the vitamins that fuel the process.

Understanding Muscle Growth

Hypertrophy occurs when muscle fibers become damaged or injured, leading to the growth of muscles. The body replaces damaged fibers by linking muscle fibers to create new myofibrils. This cellular process repairs damaged fibers.

Over time, the result of these actions may increase the volume and thickness of these repaired myofibrils. Genetics, hormone levels, and physical activity influence this complex process.

An often overlooked facet of this process directly relates to the foods and nutrients we take in. Optimizing nutrition to include specific essential vitamins and nutrients can play a significant role in muscle growth over a prolonged period. Let us look at some crucial vitamins that may help you increase muscle growth. 

man showing of his tripceps

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Critical Vitamins for Muscle Growth

Vitamins are like helpers for our bodies, aiding in various processes to keep us healthy. Some vitamins may help support muscle growth. Remember, eating a balanced diet with diverse foods is the most direct way to provide your body with these essential vitamins!

Vitamin A

This vitamin plays a role in the growth and repair of body tissues and muscles. Vitamin A is available in carrots, sweet potatoes, and leafy greens. The recommended intake daily for men is 900 micrograms, and for women, it’s 700 micrograms. 

Vitamin B Complex 

Eight vitamins comprise the vitamin B family, which helps our bodies turn food into fuel and remain energized. B vitamins increase sustained energy and performance, helping us get the most out of workouts and strength-building exercises. Foods rich in b vitamins include whole grains, beans, peas, lentils, meat, eggs, and dairy products. The amount needed varies depending on the specific vitamin B type.


Vitamin C 

This vitamin is a capable antioxidant that helps protect muscle cells from damage. It also supports collagen production, which is vital for muscle tissue repair. Foods rich in Vitamin C include broccoli, bell pepper, strawberries, and citrus fruits. A daily intake of 75 milligrams is advised for women, whereas, for men, it is 90 milligrams.

Vitamin D

This vitamin helps the body absorb calcium, a mineral essential for muscle development and growth. In addition to natural sunlight, vitamin D is present in foods like dairy, fish, and egg yolks.

Vitamin E

Vitamin E, another antioxidant, helps defend your cells, including muscle cells, against damage. Replenish your body with nuts, seeds, and leafy green vegetables to primary healthy levels of this vitamin.

Vitamin K 

This vitamin helps with protein synthesis, a process crucial for muscle growth. Foods rich in vitamin K are spinach and kale.

The Role of Minerals in Muscle Growth

Minerals like calcium (for muscle contraction), magnesium (for protein formation), zinc (for protein synthesis), iron (for oxygen transportation), and selenium (for protection against oxidative damage) are critical for physical performance and muscle development.

Selecting foods with these nutrients will be crucial when building a nutrition plan for growing muscles.

oats with greek yoghurt and blackberries, raspberries

Top Foods for Muscle Growth

Proper nutrition requires wise food choices. Prioritize proteins like chicken, turkey, fish, whole grains, and almonds to support optimum muscle growth. Avoid processed foods and opt for ingredients that are whole and all-natural. 

Supplements for Muscle Growth

Sometimes, a balanced diet isn’t enough to meet nutritional needs. While a balanced diet is essential, supplements can provide additional nutrients to support muscle growth and fill any gaps that might be left over.

These include multivitamins, protein powders, branched-chain amino acids (BCAAs), creatine, and pre-and post-workout supplements. It’s crucial to source these supplements from reputable sources.

muscular man holding bottle with sport supplement

Exercise and Training for Muscle Growth

A well-rounded exercise regimen should include resistance training. Resistance training aids in increasing muscle strength and helps promote muscle growth by stressing and damaging the muscle fibers, which are then repaired and grown during rest periods.

Cardiovascular exercise is equally essential because it increases the efficiency of your circulatory system while delivering these crucial nutrients to your muscles. If you include stretching and flexibility exercises in your routine, you’ll be able to perform better overall and avoid injury.

Last but not least are rest and recovery. Remember that your muscles grow during rest periods, so your body needs time to recover from strenuous workouts.


Precautions and Potential Risks

Understanding the vitamins and minerals required for muscle growth and following a regular exercise routine are both advantageous, but it’s also critical to maintain a balanced approach. Particularly with fat-soluble vitamins like A, D, E, and K that can build up in the body, over-supplementation can result in toxicity and adverse side effects.

Before beginning any supplements, discussing them with your healthcare provider is essential because some vitamins and minerals can interact with certain medications. Also, while vitamins and minerals can support muscle growth, they cannot substitute for a healthy diet, regular exercise, or enough sleep.


The path to muscle growth entails more than physical effort and requires the proper ratio of science-backed nutrients, exercise, and rest.

While these nutrients are necessary for optimal muscle growth, it’s crucial to approach supplementation cautiously, seek advice from a healthcare provider, and always aim for a balanced diet and holistic exercise regimen.

In-Home IV Treatments With Drip Hydration

Our mobile IV infusions are a convenient way to restore key vitamins and replenish your body quickly. Our vitamin IV treatments take less than an hour and are administered by one of our registered nurses.

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Hangover IV - Frequently Asked Questions

What is included in our hangover IV?

Our Hangover IV treatment contains a blend of IV fluids, electrolytes, vitamins and medication to restore the vitamins in your body and help your body battle with the unwanted hangover symptoms. Among the main ingredients are B-Complex vitamins, Vitamin B12, Toradol and Anti-Nausea medication. 

Why is hangover IV much more effective than hangover drinks?

Hangover IV is more effective than hangover drinks because the IV solution is introduced directly into your blood without having to go through the digestive system which is already overloaded. This means you will feel the effects much faster and feel much better very quickly. 

How long does it take for our Hangover IV to start working?

It usually takes between 30-60 minutes for you to feel the benefits of our Hangover IV drip.

What are the levels of hangover severity?

IV therapy in general is FDA approved. Our nurses are overseen by our Medical Director, Abe Malkin, and every nurse is registered and certified per state standards.

Read more: Hangover IV FAQ