By Fitness Expert Julie Germaine, Photo by @art.beauty.fitness

Every vitamin that your body uses to complete important functions is important, however there are a few that are particularly crucial when you are focused on improving your muscular strength or physical endurance.

Did you know that there are many vitamins and nutrients that assist the body’s process of converting food into energy? If your goal is be able to lift heavier objects, have more stamina to keep up with your grandkids, or simply to have more strength for everyday tasks, then assuring you top up on these six vitamins will help.

1. Calcium – The ideal consumption of calcium is 1000 milligrams per day, to ensure strong bones and teeth, and regulate muscle contractions. Pills are available, as well as powders that can be easily mixed into water or juice.
2. Iron – A lack of iron can lead to anemia, which presents as fatigue and weakness. Include red meat, fish, poultry, beans, and lentils to maintain a healthy intake.
3. Zinc – This mineral has a hand in numerous processed in the body, including cell regeneration, injury recovery, and enzyme production. Zinc is also a supporter of the immune system, aiding the body in fighting off illness. If you are a vegetarian, have recently had surgery, or those with certain medical conditions may be at risk for zinc deficiency.
4. Magnesium – This abundant mineral helps regulate blood sugar levels, promotes healthy blood pressure, helps the body maintain normal muscle and nerve function, and is involved with immune system and bone strength. It is often added to breakfast cereals and can be found in leafy veggies, legumes, nuts, and whole grains.
5. B12 – This water-soluble vitamin has been proven to provide higher mental clarity and soaring energy levels. You can find B12 naturally in animal products, and supplements are available.
6. Vitamin D – The sunshine vitamin is important to help the body absorb calcium, which promotes bone health, heart and muscle function, and prevention of diabetes. As the winter nears, you may want to consider supplementing vitamin D, particularly if you are at risk for developing osteoporosis.

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Coach Julie Germaine Coram is a Manitoban fit mom, 2x International Pro Fitness Champion, Miss Fitness Manitoba, Certified Nutrition Coach & Renowned Fitness Expert. She has helped thousands of men and women improve their health since 2005.