What Vitamins Make Your Bum Bigger?
Having a rounded, lifted booty is a common fitness goal for many women. While exercise remains the best way to build your glutes, certain vitamins and supplements may also help enlarge and shape your backside when combined with training.
This article explores the key vitamins and nutrients that can contribute to improving your butt size and volume when taken alongside a butt-boosting workout routine.
Vitamin C
Vitamin C is essential for collagen production in the body. Collagen provides structure to skin and connective tissues. Getting enough vitamin C can help improve skin elasticity and firmness around the butt area.
As an antioxidant, vitamin C also reduces inflammation and damage from exercises targeting the glutes. This may help optimize workout recovery.
Aim for at least 75-100 mg of vitamin C daily through food sources like citrus fruits, peppers, broccoli and strawberries for a bigger, firmer bum.
Vitamin E
Vitamin E is another antioxidant that helps fight inflammation and protect cells against exercise-induced damage. It also increases blood flow to the skin and muscles.
Increased blood flow provides more nutrients to the glutes, facilitating muscle growth and cell repair. Vitamin E aids in collagen production as well to improve skin elasticity.
Consume 15 mg of vitamin E daily through plant oils, nuts, seeds and leafy greens to enhance the effects of your butt workout sessions.
Vitamin D
Known as the “sunshine” vitamin, vitamin D plays a key role in muscle growth and strength. It activates protein synthesis and helps regulate genes involved in muscle metabolism.
Higher vitamin D levels in the body are associated with increased muscle mass. Low levels are linked to muscle weakness and atrophy.
Get your vitamin D levels tested. If deficient, supplement with around 2000-4000 IU of vitamin D3 per day to support glute muscle building.
Vitamin B Complex
The B group of vitamins like B6, B12, niacin, thiamine and riboflavin help optimize energy production in the body.
They provide the raw material for ATP synthesis and cellular energy. Better energy translates into better workout performance and stamina.
Aim for the recommended daily amount of each B vitamin through yeast, eggs, meat, fish and dairy. You can also take a good quality B complex supplement.
Iron
Iron carries oxygen to the muscles and aids energy production. Low iron can lead to fatigue, decreased endurance and poor workout recovery.
Ensure optimal iron intake through foods like red meat, spinach, lentils and fortified grains. Take an iron supplement if lab tests confirm deficiency.
Pairing iron-rich foods with vitamin C sources will enhance iron absorption for bigger and stronger glutes.
Calcium
Calcium is crucial for optimal muscular contractions during your butt and leg workouts. It also plays a role in energy metabolism.
Low calcium levels may cause cramps and fatigue. Try to get around 1000 mg of calcium daily through dairy, soy, greens and calcium-fortified foods.
Take calcium supplements under medical guidance if required to support your booty boosting exercise regimen.
Magnesium
Magnesium relaxes muscles and helps prevent cramps, spasms and pains during strenuous glute exercises.
It also aids energy production and protein synthesis in muscle tissues. Aim for 300-400 mg of magnesium per day to maximize the benefits of your butt workouts.
Consume magnesium-rich nuts, seeds, leafy greens and beans. Supplement with magnesium if deficient.
Zinc
Zinc plays an important role in muscle growth and repair. It activates enzymes that help build bigger glute muscles when strength training.
Low zinc levels are associated with reduced testosterone. Get at least 15 mg of zinc per day from oysters, meat, nuts and seeds for optimal glute gains.
Additionally, zinc improves wound healing for faster recovery from intense workouts.
Omega-3s
Omega-3 fatty acids like EPA and DHA found in fish oils have anti-inflammatory effects. They help relieve soreness and optimize recovery.
Omega-3s may also enhance muscle protein synthesis. Aim for 2-3 grams daily through fatty fish or fish oil supplements for bigger, rounder glutes.
Potassium
Potassium helps maintain optimal fluid balance and reduces cramping during demanding butt workouts.
It also regulates muscle contractions for greater control and activation during exercises targeting the glutes and legs.
Eat potassium-rich foods like bananas, potatoes, leafy greens and dairy. Use low-sodium mineral salts to get 350 mg to 500 mg of potassium a day.
Creatine
Creatine directly boosts strength and power output during intense exercises. This allows you to lift heavier and achieve greater overload on the glutes.
It may increase lean muscle mass in the body through its effects on cell volumization and protein synthesis.
Take 2-5 grams of creatine monohydrate powder daily. Combine it with consistent butt workouts to maximize size and roundness.
Best Butt Workouts To Pair With These Vitamins
To get the most out of these butt-boosting vitamins, pair them with targeted exercises that train the glute muscles from multiple angles.
Aim for 2-4 glute workout sessions per week, allowing rest days in between for optimal recovery. Perform 3-4 sets of 8-15 reps of each move.
Glute Bridges
Lie on your back, knees bent, feet flat on the floor. Push through heels to lift hips up into a straight line. Squeeze glutes at the top. Lower back down with control.
Hip Thrusts
Sit leaned against a bench, barbell across hips. Drive through heels to thrust hips up, squeezing glutes hard. Lower back down just short of sitting.
Donkey Kickbacks
Kneel on all fours. Lift one leg back and up, engaging the glute. Kick leg back while keeping it straight. Return to start position. Repeat on both sides.
Bulgarian Split Squats
Place one foot on bench behind you. Descend until front thigh is parallel to floor. Push back up through front heel, squeezing glutes.
Side-Lying Clamshells
Lie on your side, knees bent. Keeping feet together, lift top knee up while rotating hip externally. Return to start position.
The Bottom Line
A balanced diet rich in vitamin C, E, D, B-complex, calcium, iron, zinc, magnesium and omega-3s lays the nutritional foundation for building your booty.
Pair these essential vitamins and minerals with targeted glute exercises 2-4 times per week to maximize growth, shape and lift for a fuller, rounder bum.
Be consistent and patient for the best results. Consult a fitness professional to help design the optimal training and nutrition program tailored to your needs.
FAQs
What vitamins help grow your butt?
Key vitamins for butt growth include vitamin C, E, D, B-complex vitamins, calcium, iron, zinc, magnesium, potassium and omega-3 fatty acids. These vitamins maximize training benefits for bigger glutes.
What can I eat to get a bigger bum?
Eat foods high in protein like chicken, fish, eggs, Greek yogurt and protein powder to build glute muscles. Get healthy fats from nuts, seeds, avocado and olive oil. Consume complex carbs like oats, quinoa, sweet potatoes for energy.
How can I get a bigger butt naturally?
Do glute-focused exercises like squats, lunges, bridges, kickbacks 2-4 times per week. Progressively overload by increasing weight or reps. Follow a nutritious diet high in muscle-building protein and vitamins. Get enough sleep for recovery.
Do butt enlargement pills work?
There is limited evidence that enlargement pills deliver significant results. While some ingredients may provide mild benefits, consistently performing targeted exercises and strength training provides far better butt growth and lift.
What makes your bum get bigger?
Strength training targeting the glutes causes muscle hypertrophy and increased mass in this area resulting in a bigger butt. A balanced diet containing protein, healthy fats and complex carbs nourishes the muscles. Puberty and hormones also play a role in bum growth.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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