Do you make it a habit to work out every day? Then you are probably aware of how difficult it is to push yourself to work out sometimes. You need something to fuel you with lots of nutrients and support your daily workouts.

Aside from filling your body with nutritious foods, you also need to get enough sleep and stay hydrated so you won’t run out of energy. It is also advisable to take the following vitamins and supplements if you work out every day, so you won’t end up harming your body instead of benefiting it:

Vitamin A

You need Vitamin A to strengthen your bones and immune system and to ensure that your heart, lungs, and kidneys continue to function properly. Supplying your body with this vitamin is also the key to overcoming the potential damage that your bones and joints may incur from working out.

If you are into weightlifting, then it is all the more important to take in more Vitamin A. Supplement with it, especially if you know you can’t eat brightly-colored fruits, dark leafy greens, and dairy foods every day.

Vitamin B

It is also advisable to increase your intake of various sources of B vitamins. The coenzymes present in them can help expand your body’s energy as you work out. Note that your workout sessions may cause your body to lose B vitamins, including thiamine, niacin, riboflavin, and pantothenic acid.

You can restore them by supplementing them with a Vitamin B complex. You can also support your daily workouts by increasing your intake of leafy greens, beans, peas, and animal proteins – all of which are also rich in B vitamins.

Vitamin C

This is another of the most essential vitamins you should take if you don’t want to harm your body with your daily workouts. Aside from improving your immunity, Vitamin C can also up your antioxidant levels. You can use it in repairing damaged tissues, specifically those affected by your workouts.

To supply your body with Vitamin C, you can take it in supplement form. Increase your consumption of foods rich in this vitamin, too, including citrus fruits, leafy greens, and tomatoes.

Omega-3 Fatty Acids

Omega-3 is also a great supplement to take when exercising. The reason is it can have an impact on your skeletal muscle’s nutritional response as well as your daily exercise. It can also minimize the soreness of your muscles after exercise.

Omega-3 fatty acid is also what you need in boosting muscle growth and speeding up recovery. It can support and improve the health of your skin, cardiovascular system, brain, eyes, and joints, too. To get your daily recommended dosage of Omega-3, take a fish oil supplement every day. You should also start eating more eggs, avocados, fish, and walnuts.

Vitamin D

It is also crucial to get a good supply of Vitamin D as it promotes healthy bones. If you work out regularly, then Vitamin D is also essential as it makes it possible for your body to absorb other nutrients like calcium, phosphorus, and Vitamin A with ease.

You also need to avoid being deficient in Vitamin D as it only makes you prone to dealing with muscle cramps during your workouts. Vitamin D deficiency may also lead to impaired functions of your nerve muscles. Get your daily requirement of Vitamin D from the sunlight, and natural food sources, including margarin, egg yolks, and fish liver oil.

Coenzyme Q10

You have to take this supplement every day if you are constantly working out. The reason is that this antioxidant can help transform food into energy. It also keeps your skin cells protected from possible damage and the early signs of aging. Moreover, this supplement is a big help in preventing heart-related health conditions.


Magnesium is also a necessity for your body regardless of your workout’s level of intensity. It elevates your energy, which you can use when exercising. It can also lessen muscle fatigue and soreness and improve the quality of your sleep.

You can supply your body with magnesium by eating more leafy greens, seeds, dark chocolate, whole grains, peas, chickpeas, lentils, some fish, and avocado. If you still find yourself being deficient in magnesium, make it a point to take a supplement based on magnesium every day.


By taking these vitamins and supplements, you will have a higher chance of getting the best results from your workouts. You can also prevent your body from collapsing no matter how strenuous and intense your workouts are.