Vitamins Minerals Chart
Build A Healthy Strong Body

Scroll down the page, and find information about each vitamin and mineral.

The vitamins minerals chart will give you a little insight on what each vitamin and mineral can offer.

Learn the facts about vitamins and how they can benefit your health, and also help you along with your natural bodybuilding and fitness progress.

Vitamins minerals chart...

Basic vitamins and minerals that are found in good quality vitamin supplements include the following...


Vitamin A
Summary: found in vegetables and in dairy products. Vitamin A, is a fat soluble vitamin, found in some vegetables, fish, milk, and eggs. Vitamin A is important for your vision and to the health of the cells in the skin and organs. A deficiency of this vitamin leads to the roughening of the skin and night blindness.

Vitamin A is good for normal tooth and bone development and also contributes to better reproductive capabilities. Vitamin A helps to energize cells in the immune system and acts as an antioxidant. Perfect for weight lifters. Recommended dosage: 5000 IU (international units) Do not exceed 25,000 IU on any given day.


Vitamin C
Summary: Found in fruits and vegetables. This is a water-soluble vitamin found in fruits and in leafy vegetables.

Bodybuilders and weight trainers benefit a great deal from Vitamin C. This Vitamin is essential for keeping your testosterone levels high. Higher testosterone will help keep your body healthy and energetic enough for the performance that weight training demands.

Vitamin C is a very powerful antioxidant and is highly recommended after vigorous weight training sessions. Recommended dosage: 1000 to 2000 mg Daily.


Vitamin D
Summary: Important for bones: Vitamin D is a fat-soluble vitamin that is found in fish liver oils and eggs. It is essential for the formation of bones and teeth. This Vitamin also stimulates the thyroid and helps in the prevention of blood clots.

Vitamin D is classified as being a steroidal hormone, which can be beneficial for weight lifters for its anabolic effect. Vitamin D is mainly derived from sunlight exposure.

A Deficiency in vitamin D is severe for bodybuilders since the lack of it results in bone softening, cramps, and a loss of minerals.

Vitamin D works very well with calcium. We highly recommend taking Vitamin D and Calcium together. Recommended dosage: 400 IU daily.


Vitamin E
Summary: Found in vegetable oils, royal jelly, bee pollen, and in eggs. Vitamin E is a fat-soluble found in seed oils, essential for reproduction. Vitamin E is a very powerful antioxidant and a powerful free radical remover.

Bodybuilders and weight lifters should especially consider this vitamin for its immune system protection.

Vitamin E taken with selenium, greatly enhances the potency of each other. Recommended dosage: 100-1,500 IU.


Vitamin K
Summary: A fat-soluble vitamin essential for the prevention of blood clotting. Vitamin K is commonly found in most fruits and green leafy vegetables. If you're eating fruits and vegetables, you'll most likely be getting enough vitamin K. Recommended dosage: 180 mcg.


Thiamine (B1)
Summary: Vitamin B plays a role in carbohydrate metabolism. Food Sources: grains, meat, and yeasts.

Thiamine helps with circulation, blood formation, the metabolism of carbohydrates, and plays a part in the digestion of food.

Thiamine helps with depression, and is great for the brain by improving memory and learning potential. Recommended dosage: 25 mg.


Riboflavin (B2)
Summary: Riboflavin is useful for the metabolism of amino acids, fatty acids, and carbohydrates. It also assists in the adrenal gland health, which is where several hormones are secreted from, that impact our development and growth.

Riboflavin may be used for red blood cell formation, antibody production, cell respiration, and growth. Recommended dosage: 25 mg.


Niacin (B3)
Summary: This is a complex vitamin found in meat and in dairy products. Niacin is required for good cell respiration. It helps in the metabolism of carbohydrates, fats, and proteins. It also helps with proper circulation, and the functioning of the nervous system.


Vitamin B6
Summary: Found in cereals, yeast, liver, and fish. Vitamin B6 is used for the metabolism of proteins, fats and carbohydrates.

It's great for controlling and balancing your mood as well as your behavior. Vitamin B6 may help balance your sodium and potassium levels. It also fights the formation of toxic chemicals in the body. Recommended dosage: 50 mg.


Folic Acid
Summary: This is an important B complex vitamin, found in green vegetables and liver.

Helps build healthy cells: Folic acid is important for the formation of red and white blood cells. Recommended dosage: 400 mcg.


Vitamin B12
Summary: Found in dairy products and fish. B12 is a water-soluble vitamin obtained from fish and other animal products.

Important for blood formation. Vitamin B12 promotes normal growth and development. Deficiencies in B12 are known to cause memory loss, and poor concentration.

B12 also supports and increases energy levels, which is exactly what you'll want to keep your workouts intense. Recommended dosage: 200 mcg.


Summary: This is a complex vitamin found in oatmeal, vegetables, peanuts, egg yolks, rice, nuts, spinach, potatoes and beef.

Deficiency can lead to dermatitis, loss of appetite, hair loss, and anemia.

Biotin is necessary for the production and the metabolism of fats and amino acids in the body.

Biotin can help with weight loss, and can also help boost energy levels. Recommended dosage: 300 mcg.


Pantothenic acid (B5)
Summary: Pantothenic acid is a B complex vitamin that is present in many foods and is essential for growth.

Pantothenic acid is involved in the production of red blood cells and the production of the adrenal hormone.

This vitamin works well with other B vitamins by producing the body's ATP levels, which is the main energy production.

Vitamin B5 also helps by maintaining healthy cholesterol levels in the body. Recommended dosage: 125 mg.


Summary: Found in Dairy, beans, nuts, fruits, seafood and some vegetables.

Calcium is best known for its ability to promote strong healthy bones. Calcium is also important for fat metabolizing capabilities. People who workout should make sure to supplement with calcium, because too little calcium can interfere with good muscular contractions during workouts.

Calcium works very well with Vitamin D. We highly recommend taking these two together. Recommended dosage: 1000-1200 mg.


Summary: Found in vegetables, sea food, milk, and eggs. Iodine is used in the production of hormones by the thyroid gland. It regulates the conversion of fat to energy. It stabilizes our body weight and also helps control our cholesterol levels. Recommended dosage: 150 mcg.


Summary: Magnesium helps with the formation of bones and teeth. It is also necessary for assisting with the absorption of calcium and potassium.

Calcium helps stimulate the muscle, while magnesium helps relax the muscle.

Magnesium is used for heart health and assists in controlling blood pressure.

It helps prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.

Magnesium assists in the process of helping to produce vitamin D, and a shortage of vitamin D can cause absorption problems with calcium. Recommended dosage: 500 mg.


Summary: Most of the zinc found in the body is found in the muscle and in the bones.

Zinc dependent enzymes in the body are involved in the metabolism of proteins, and carbohydrates.

Zinc helps manage insulin and blood glucose.

-Plays a role in the maintenance of the body's immune system.
-Is involved in wound healing.
-Has anti-inflammatory properties.
-Is needed for cell activation.

Bodybuilders, and other athletes can benefit from magnesium and zinc together because they play a significant role in promoting strength and cardiovascular health.


Summary: Selenium is an essential trace mineral and is required for the function of important antioxidant enzymes.

Selenium has one of the major antioxidant defense systems in the body. It stops the production of free radicals. It also reduces and lowers the production of inflammatory problems.

Selenium is great for eliminating toxic metals that can build up in the body over-time. Recommended dosage: 70 mcg.


Summary: Copper has an essential role in the chemistry of all living organisms.

Copper supplementation is great for the following:
Red and white blood cell health
Iron transportation
Bone strength
Cholesterol metabolism
Glucose metabolism
Brain health
Immune function
Protection against oxidation stress
Copper is necessary for the absorption of iron. Recommended dosage: 2 mg.


Summary: Manganese helps the body to better utilize vitamin C, biotin and choline.

It is used to help eradicate free radicals and is helpful for the prevention of diabetes.

Manganese is needed for normal nerve function and is also needed in stimulating the growth of the connective tissue. Recommended dosage: 2-4 mg.


Summary: Found in Corn, wheat, apples, sweet potatoes.. Chromium is very beneficial for the bodybuilder looking to gain muscle mass and keep their fat levels low.

Chromium is essential to the body's production of insulin. Insulin is sort of like the mother hormone that stabilizes the body's blood sugar levels. It allows better blood circulation, promotes fat loss, and will help you gain energy. Recommended dosage: at least 200 mg.


Summary: Molybdenum is an essential trace element in humans and is required for enzyme activity. Recommended dosage: 75 mcg.


Summary: Prevents high blood pressure.
Great while taking diuretics.
Restores normal function of nerve cells, and muscle cells.
Good for normal muscle contractions.
Will help maintain water balance.
Maintains regular functions of the heart and brain.
Great for those who are under excessive stress for long periods.
Good for severe burns or injuries.
Beneficial in preventing kidney stone formation.
Can be used as an allergy remedy.
Maintains acid balance in the body.
Promotes regular heartbeat.
Good for all athletes, especially weight lifters.
Recommended dosage: 2000 mg.

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