Published Jan 22, 2021

What are the best nutrients & vitamins for muscle repair so you can get back in the gym and keep seeing gains? Discover exactly that in this article.

Getting fit and staying fit takes dedication and effort, but the reward for those vigorous workouts in the gym is a real sense of satisfaction, physical gains plus that unmistakable endorphin high. But once those wear off, sore muscles often follow. 

Aches and pains can be an unwelcome surprise the morning after a workout. These twinges are medically termed ‘delayed onset muscle soreness’ or DOMS. They  are actually caused by micro-tears in the muscle tissue, which in turn trigger inflammation – it sounds alarming but it’s quite possible to recover quickly and get back to your workouts if you know to help your body repair itself.

Nutrition plays an important role in recovery from DOMS, reducing the inflammation and providing energy to fuel the restoration of healthy muscle function. A few carefully selected supplements will soon have you back in the gym!

Here are the best nutrients and vitamins for muscle repair. They’ll help not only with banishing muscle pain but also help you build a strong body and healthy joints over time


Vitamin A

Vitamin A deserves more attention than it gets. Although popularly associated with eye health, it also plays an important role in the metabolization of protein, a vital fuel for muscle recovery. This vitamin also builds muscle strength by stimulating bone growth.



This is a powerful ‘antioxidant’ – a substance which helps maintain cell health by absorbing excess oxygen molecules, or ‘free radicals’. CoQ10 helps to reduce inflammation and is widely used by athletes to reduce muscle strain and fatigue. The heart is perhaps the hardest-working muscle in the body and CoQ10 has also been linked to better cardiovascular health.


Omega 3 fatty acids

These vital nutrients promote bone growth and muscle repair, as well as reducing inflammation.


B vitamins

No, that’s not a typo: there in fact several varieties of vitamin B, and all play an important role in helping cells to release energy and metabolize protein, as well as amino acids: these important organic compounds which boost the repair of muscle micro-tears.


Vitamin C

Vitamin C is another potent antioxidant, one that aids the production of metabolic hormones and aids in the formation of the vital connective tissue collagen. Healthy collagen allows stronger, more injury-resistant muscles.

Alongside the right vitamins and minerals, remember to:

  • Get plenty of sleep: shut-eye is vital to our health and without it our bodies  cannot repair themselves properly.
  • Avoid the temptation to do too much too soon: moderate your workouts and build them up slowly over time – an over-vigorous approach may do more harm than good.



Written by Bev Walton

Food Writer and Nutritionist, dietician

A chef of over 35 years with experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for both magazines, websites and ghostwriting for ebooks, Kindle and fully published books. I have a degree in nutrition and dietetics and work with restaurants and organisations within the healthcare profession. I am also able to take high quality photographs of recipes created. No writing task is too great, and whilst I specialise in the above, I am able to write about any topic you throw at me. Member of the Guild of food writers.