Cobalamin is also known as vitamin B12. There are many functions to this vitamin especially bodybuilders that need the carbohydrate metabolism from this vitamin to maintain the nervous system tissue. This is the spinal cord and nerves that help the brain and muscles to speak to each other though signals. Muscles are stimulated through contraction, coordination and muscle growth and it is a very important step. Vitamin B12 is an animal based vitamin coming from only animals and therefore vegetarians who are athletes and need their intake of B12 should consult a doctor or physician to help them get the supplement they need.

Biotin is a vitamin that has key functions in amino acid metabolism and producing energy from different sources. It may be troublesome trying to maintain an adequate supply because a chemical called Avidin can cause blockage of biotin. This chemical is found mainly in raw egg whites, which is a common diet for many athletes. For some it may incur growth deficiencies or even worse, salmonella, which is a disease caught from eating raw eggs.

Riboflavin is also known as vitamin B2. It accounts for the energy production of glucose metabolism, fatty acid oxidation and making the hydrogen ions move through the Krebs cycle. It has connections with protein metabolism and has been related to limiting body mass thus aiding muscle growth. Riboflavin has been linked to females in a study which showed they needed higher than the recommended daily allowance of it to help return the blood levels to normal after exercise.

Vitamin A helps sight and vision and also helps with the synthesis of protein. It also helps produce Glycogen, which helps one store energy especially important for release during high intensity performance. Many diets lack the RDA of vitamin A. likewise strenuous activity and a low fat diet can disrupt the level of vitamin A in the body. It is therefore necessary to regulate the amount of intake of this vitamin.

Vitamin E is an antioxidant with positive results as it protects the membranes of cells. Health cell membranes deal with recuperation of the muscles and growth. Antioxidants are important for reducing the number of free radicals in the body, which are byproducts of respiration of cells. If there are too many free radicals, this can cause cellular changes and even destruction.

Niacin is also known as vitamin B3 and has more than 50 metabolic processes related to the production of energy. Athletes have been found to have a high level of niacin in their bloodstream. The body has the ability also to create niacin from tryptophan, which is an amino acid found in meats such as turkey. A form of niacin called nicotine acid creates a more vascular look for someone but should not be taken in large doses as it can hinder the ability to lose fat.

Vitamin D absorbs calcium and phosphorus. Calcium is crucial for muscle contractions and for strong and healthy bones. Phosphorus also provides help in terms of quick contractions and helps synthesize adenosine triphosphate which is the high energy molecule found in contraction of muscles. It can be found in vitamin D fortified foods and non-fat milk.

Thiamine is known as vitamin B1. It provides protein metabolism and growth. It can help provide the production of oxygen by forming hemoglobin. Thiamine is particularly popular with athletes.

Vitamin B6 is also known as Pyridoxine and help with protein metabolism, utilizing carbohydrates and muscle growth. It is directly related to protein intake and helps with muscle growth greatly.

Vitamin C is also an antioxidant protecting muscles and helps with the metabolism of amino acids and collagen that helps your bones and muscles stick together. It also helps with the absorption of iron and is a very water-soluble vitamin making it easy to intake.