Maintaining adequate nutrition for your entire body is essential, but certain vitamins and minerals work more directly on different areas of the body than others. Most balanced diets supply the necessary vitamins and minerals needed to maintain a healthy muscular system, and nutrients from foods are the best source, but vitamin and mineral supplements may be necessary if you have trouble getting enough in your diet. As with all supplements, consult your doctor first.
Vitamin E
When muscles move and exercise, oxygen is burned and free radicals are produced. The harder the muscle works, the more free radicals are produced and the the risk of muscle injury increases. In 2000, a study in the "American Journal of Clinical Nutrition" found that increased vitamin E intake increased muscle repair and improved glucose tolerance and enhanced insulin production. The recommended dietary allowance for vitamin E is 22.5 IU per day. Food sources for vitamin E include vegetable oils, nuts and avocados. Check with your doctor before adding vitamin E supplements to your diet.
Calcium
Ninety-nine percent of all calcium in your body is found in your bones and teeth. The other 1 percent is used in the soft tissues of your body and the fluid between the cells. Calcium is necessary to maintain bone density, and strong healthy bones give structure to the muscular system. Calcium is also essential to conducting nerve impulses and muscle fiber contractions. The RDA for calcium is 1,200 mg per day. Good food choices for calcium include dairy products, beans and tofu.
Magnesium
Magnesium is a necessary component in carbohydrate and fat metabolism. Your muscles have about 27 percent of the body's total amount of magnesium to assist in energy production. This mineral plays a part in maintaining bone integrity, helps regulate calcium levels and activates certain enzymes. The RDA for magnesium is 420 mg per day. Magnesium can be found in whole grain cereals, nuts, lima beans, spinach, bananas and molasses.
Potassium
Potassium plays a critical part in maintaining the electrical charge in your body. This tightly controlled system is vital for normal heart function, nerve transmission and the contracting of your muscles. It also allows the interaction of certain enzymes that are needed for energy metabolism. The RDA of potassium is 4,700 mg per day. Food sources include bananas, potatoes with skin, prunes, oranges, tomatoes and spinach. Potassium is a closely regulated mineral in your body and supplementation should be at the advice of a physician.
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