Build muscle and body mass with these vitamins, nutrients and supplements.
The first place to start if you're looking to gain weight is your protein. If you prefer to not take any protein powders, you can try increasing the amount of protein-rich foods in your diet.
Creatine is an amino acid that provides energy directly to the body and creates the energy compound adenosine triphosphate. ATP helps the muscles quickly contract during workouts.
It's no secret that fats and carbohydrates help increase your body mass. There are three categories of fats -- unsaturated fats, saturated fats and trans fats. Unsaturated fats are considered "good fats," and studies have found that these fats can help increase muscle.
Vitamins and micronutrients don't naturally contain any calories, so they cannot contribute to weight gain. However, if you're deficient in specific vitamins, such as thiamine, weight gain may be more difficult. A deficiency in thiamine can suppress your appetite.
An iron deficiency also may decrease your appetite. Iron is important for your red blood cells and the transportation of oxygen. This nutrient is found naturally in foods