💊 Essential Supplements for Bodybuilders (Vitamins & Health Focus)

✅ 1. Whey Protein

• Purpose: Promotes muscle repair and protein synthesis
  
  

• Use: Post-workout or between meals
  
  

✅ 2. Creatine Monohydrate

• Purpose: Increases strength, power, and lean muscle mass
  
  

• Dose: 3–5g daily, long-term
  
  

✅ 3. Omega-3 Fatty Acids (Fish Oil)

• Benefits: Reduces inflammation, supports joints and heart
  
  

• Tip: Aim for 1,000–3,000 mg of EPA/DHA daily
  
  

🧪 Vitamins & Minerals for Bodybuilders

Supplement

Role in Bodybuilding

Notes

Vitamin D3

Bone strength, hormone support (e.g. testosterone)

1000–4000 IU/day, with a meal

Magnesium

Muscle relaxation, sleep, energy production

Magnesium glycinate or citrate form

Zinc

Testosterone support, immune health

Especially important during heavy training

B-Complex

Energy metabolism, nerve health

B12, B6, and folate are key

Vitamin C

Antioxidant, supports recovery and immune system

500–1000 mg/day

Calcium

Bone strength, muscle contraction

Especially if dairy intake is low

Iron (if deficient)

Oxygen transport and energy

Only supplement if you're deficient

Electrolytes

Hydration, muscle function

Sodium, potassium, magnesium, calcium

🌿 Optional (But Useful):

• Ashwagandha – Stress reduction, recovery
  
  

• L-Citrulline – Improves blood flow and pumps
  
  

• Glutamine – May aid recovery (minor benefit if diet is complete)
  
  

• Probiotics – Gut health, nutrient absorption