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Nutrition & Fitness Tips

How Vitamins and Minerals Support Daily Wellness, Fitness, and Health

How Vitamins and Minerals Support Fitness and Health

You take nutrition seriously. You plan out your meals and make sure your home is always stocked with healthy, whole foods. It’s not easy to avoid fast food and other nutritional junk. But doing so - and supporting your health with the best muscle building supplements and daily wellness supplements - is important.

So is taking a daily multivitamin. While some people contest the value of multivitamins, research shows that they are safe and effective. The truth is that - no matter how hard you try - there may still be gaps in your nutrition. 

Want to get the most from every workout? Want to build lean muscle, tone up, and lose weight? You need to use a daily multivitamin for men or a daily multivitamin for women to support those goals. Exercise alone is not enough.

But there’s a big disconnect here. You know that vitamins and minerals are important for your fitness and health. But it’s hard to see their effects.

What do you see when you look at a daily multivitamin ingredients list? A long list of vitamins and minerals. 

What do they all do? How do they contribute to your fitness and health?

Understanding the answers will help you stay focused on your personal fitness goals. 

Below are some of the most important vitamins and minerals for athletes, weight lifters, and fitness enthusiasts. You’ll also find reliable information on their benefits. And how your body uses them to support your health. 

Vitamin A

Supports good vision, healthy skin, and bone growth. 

Vitamin C

Supports immune health. May reduce the risk of certain cancers. Can protect against cataracts. Plays an essential role in producing serotonin and norepinephrine, two important neurotransmitters that affect mental health. Vitamin C is also a powerful antioxidant. 

Vitamin D-3

Strengthens and helps form teeth and bones by regulating levels of phosphorus and calcium in the blood. The body can synthesize vitamin D by being exposed to sunlight. But if you do not spend enough time in the sun or live in a climate with limited sunlight, supplementing your diet with this vitamin is critical. 

Vitamin E

An antioxidant that protects some lipids and vitamin A from damage from unstable free radicals. 

Thiamin / Vitamin B-1

Contributes to healthy muscles, hair, and skin, Supports a healthy brain. Helps turn your food into usable energy. 

Riboflavin / Vitamin B-2

Contributes to healthy muscles, hair, and skin, Supports a healthy brain. Helps turn your food into usable energy.

Niacin / Vitamin B-3

Essential for the healthy functioning of the brain, blood cells, and nervous system. Supports healthy skin. Plays a critical role in converting food into energy. 

Vitamin B-6

Reduces levels of homocysteine (an amino acid) in your blood, a risk factor for heart disease. Supports healthy sleep, appetite, and mood by helping to synthesize serotonin. Promotes immune health and cognitive abilities. 

Folic Acid

Essential for forming new cells. Prevents brain and spinal birth defects during the early stages of pregnancy. May reduce the risk of colon cancer and heart disease. 

Vitamin B-12

Reduces levels of homocysteine (an amino acid) in your blood, a risk factor for heart disease. Helps break down certain amino acids and fatty acids for use by the body. Contributes to the production of red blood cells. 


Important for strong bones and healthy hair. Breaks down certain fatty acids. Participates in glucose synthesis and in converting food into energy.

Pantothenic Acid / Vitamin B-5

Plays a role in converting food into energy. Involved in producing fats, steroid hormones, hemoglobin, and neurotransmitters. Deficiency leads to neurological symptoms including a burning sensation in the feet. 


Builds strong bones and teeth and prevents fractures. Supports proper muscle contraction and relaxation. Promotes healthy blood pressure. 


Builds strong bones and teeth. Phosphorous is part of DNA and RNA. It also helps move nutrients into and out of cells. Participates in turning food into energy. 


Works along with calcium to support proper muscle contraction and relaxation, to build strong teeth and bones, and to regulate blood pressure. 


The immune system needs zinc for healthy functioning. It also contributes to wound healing and proper taste and smell. Forms enzymes, proteins, and new cells. 


Regulates the hormone activity of the thyroid and neutralizes free radicals as an antioxidant. Researchers are looking into the possibility of using selenium to reduce the risk of cancer. 


Supports the formation of new red blood cells. Involved in iron metabolism.


Supports the metabolism of carbs, cholesterol, and amino acids. Forms bones. Should not be taken in excessive dosages.


Helps derive energy from glucose in the body. Maintains healthy blood glucose levels.


Essential for muscle contraction, regulating heartbeat, and managing nerve impulses. May help lower blood pressure. 

Don’t Skimp on the Vitamins and Minerals

Getting the recommended amounts of vitamins and minerals daily is essential to staying healthy and fit. Many contribute to muscle health, bone growth, and other essential functions for anyone who wants to keep in shape.

Not so sure about your diet? Take a daily multivitamin. It will support daily wellness and help you stay healthy. Plus, you will prevent preventing some serious, yet avoidable, healthy problems.



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