Fitness diet secret: High-purity fish oil combined with vitamins can effectively help build muscle.

Nutritionist teaches you how to combine foods

A sedentary lifestyle with frequent snacking, coupled with a lack of exercise and excessive gaming or sleeping, will only lead to fat accumulation and a failure to build muscle, resulting in an unremarkable appearance! Whether for children or adults, weight gain is 80% exercise and 20% diet. Exercise effectiveness depends on genetics; some people are born with poor muscle tone and endurance, making not every type of exercise suitable for them. Children, in particular, rely heavily on diet for muscle regeneration. A healthy diet for weight gain involves more than just meat; it requires a variety of nutrients.

1. Vitamin C

Vitamin C is commonly used to promote healthy muscle growth, strengthen connective tissue and skin, aid in wound and bone healing, and enhance resistance to infection. It is typically obtained from citrus fruits such as strawberries, kiwis, lemons, tomatoes, and green leafy vegetables.

2. B vitamins ​​

The B vitamins complex includes vitamins B2 , B3 , B6 , and B12 . B vitamins help promote red blood cell formation in children, strengthen metabolism, produce energy, and enhance the circulatory and nervous systems. They also act as coenzymes , assisting enzymes in metabolizing nutrients. B vitamins can typically be obtained from the following foods: meat, chicken, fish, eggs, nuts, milk, beans, cheese, and soy products.

3. Magnesium​

Magnesium protects the body by reducing inflammation and can accelerate recovery after exercise. Magnesium deficiency can disrupt heart rhythm; the heart needs magnesium ions to function properly, pumping blood throughout the body and promoting circulation. In addition, magnesium deficiency can cause muscle tension and prevent nerves from relaxing. Therefore, magnesium promotes muscle growth and repair. Foods rich in magnesium include: almonds, cashews, Brazil nuts, and bananas.

4. High-purity Omega 3 and Vitamin D

A study published in * Nature Aging * involving 777 older adults found that supplementing with Omega-3 and Vitamin D while engaging in home exercise significantly slowed participants' biological age (measured by the DNA methylation clock) after two years . The study further confirmed that consuming high-purity Omega-3 and Vitamin D together helps fight inflammation, repair muscles, improve athletic performance and recovery, and contributes to muscle protein synthesis.

Belgian WHC fish oil is IFOS certified, manufactured by a leading German pharmaceutical company, and meets the highest international standards. It is among the healthiest oils, targeting high blood pressure, high cholesterol, and high blood sugar – just take 1-2 capsules daily for maintenance and maintain your energy every day. WHC's Little Golden Egg Fish Oil, Little Superman Fish Oil , Little Elf Fish Oil, and Blue Box Fish Oil contain high-purity Omega-3 and Vitamin D , suitable for the general public and middle-aged individuals, enhancing athletic performance and fighting disease. For any product inquiries, please consult a WHC nutritionist.

References :

Bischoff-Ferrari HA, Gängler S, Wieczorek M, Belsky DW, Ryan J, Kressig RW, Stähelin HB, Theiler R, Dawson-Hughes B, Rizzoli R, Vellas B, Rouch L, Guyonnet S, Egli A, Orav EJ, Willett W, Horvath S. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in Older adults from the DO-HEALTH trial. Nat Aging. 2025 Mar;5(3):376-385. doi: 10.1038/s43587-024-00793-y. Epub 2025 Feb 3. PMID: 39900648; PMCID: PMC11922767.