While diet management is typically linked to fat and weight loss, there are people who are not interested in losing weight and actually want the opposite to happen. There are many reasons why this is so. Some want to gain weight to develop bigger and stronger muscles, some want to enhance their daily functioning, while others want to look fuller and healthier.

Food and vitamins have different effects on the body, depending on one’s metabolism and genetic makeup. However, there are certain types of vitamins and supplements that will help you reach your weight gain goals faster and easier. Here are five that can help.

1. Vitamin B-12

Vitamin B-12 plays a huge role in your appetite, where a deficiency will have you ending up with no interest to eat. Lack of this vitamin can also result in digestive disorders and pernicious anemia. To ensure that you are getting enough vitamin B-12 (or more to gain weight), add more eggs, poultry, shrimp, dairy, fatty fish, Greek yogurt, steak or turkey to your meals. If you’re a vegetarian, you might not be getting the vitamin B-12 you need for weight gain, so you will need to take in through supplements.

2. Creatine

Creatine can help improve the quality of your exercise routines and help you gain muscle. Fitness experts suggest consuming around 20 grams of creatine a day, split into several servings, is a good way to start. After about a week, you can regulate your creatine intake to around 3 to 5 grams daily to maintain a safely high level.

3. Protein

Protein can help you gain weight by enhancing your lean muscle mass. While this isn’t a vitamin, it contains amino acids that are responsible for repairing and building muscle tissues. You can find this in bean dishes, hummus dips, peanut butter spreads on whole grain toast, and more. You can also opt for protein shakes if you’re in a hurry, but be sure to check with your dietician first if it’s safe for you to consume and how much you can do so in a day.

4. Nuts and nut butter

Munching on nuts can help you reach your weight gain goals faster and more safely. They are a delicious snack that you can enjoy any time of the day and can also be an ingredient to salads, spreads and cakes. When you consume nut butters, be sure they don’t have any hydrogenated oils or added sugars or you’ll defeat the purpose of snacking and gaining weight the healthy way.

5. Calorie-rich foods

The point of high-calorie foods is to give your body more than what it basically needs in order to gain weight. The daily calorie requirement varies per person so find out what yours is so you can use it as your baseline. Weight gainer shakes are a good example of this product because they are already very high in carbohydrates and protein. Adding this to drink to your usual diet not only ups your nutrient intake but also helps you gain weight faster. Some foods that are rich in calories include dried fruits, avocados, salmon, and starchy snacks like breads and potatoes.

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