Do you eat vitamin B6 B12 to increase muscle mass

During muscle building, it is recommended to supplement with moderate amounts of vitamin B6 and vitamin B12, which play important roles in protein metabolism and red blood cell production. Vitamin B6 and vitamin B12 mainly support muscle growth by promoting amino acid metabolism, maintaining nervous system function, and assisting in energy conversion. Vitamin B6 is involved in protein metabolism, helping to break down and utilize protein in food, providing raw materials for muscle synthesis. It can also promote hemoglobin synthesis and improve oxygen delivery efficiency during exercise. Vitamin B12 is crucial for red blood cell production, and adequate oxygen supply can delay exercise fatigue and improve training performance. The synergistic effect of the two can optimize protein utilization and reduce muscle damage after training. People who are long-term vegetarians or have poor gastrointestinal absorption function may experience vitamin B12 deficiency and need to pay special attention to supplementation. Excessive intake of vitamin B6 may lead to peripheral neuropathy, while excessive intake of vitamin B12 is rare but still requires attention. In natural foods, poultry, fish, and eggs are rich in these two vitamins, while dairy products and animal liver are also good sources.

During muscle building, it is recommended to obtain vitamin B6 and vitamin B12 through a balanced diet, and if necessary, use multivitamin supplements under the guidance of a doctor. At the same time, it is necessary to ensure sufficient intake of high-quality protein and cooperate with regular resistance training. Avoid relying solely on vitamin supplements and neglecting overall nutrition. Timely supplementation of carbohydrates and proteins after training is more conducive to muscle repair and growth. If you have special health conditions or take medication, you should consult a professional physician before supplementing.