Your muscles need an adequate supply of nutrients to function properly. Low vitamin and mineral levels can affect your ability to sit, stand, walk and move. A variety of factors such as injuries, diseases, strains, fatigue, overuse and inflammation can weaken your muscles and impair muscle function. Certain vitamins and minerals can ease muscle discomfort, reduce inflammation, improve muscle function, heal damaged muscles and restore your muscles to optimal health.
Vitamin B-1
Vitamin B-1, also known as thiamine, is a water-soluble vitamin that repairs damaged muscles, improves nervous system function, reduces muscle fatigue, relieves muscle pain, supports muscle growth and development and enhances performance. The recommended daily dosage for vitamin B-1 is 1.1 mg for women and 1.2 for men. Foods rich in vitamin B-1 include lentils, peas, long grain brown rice, enriched white bread, fortified cereals, oranges, spinach, milk, eggs, cantaloupe and Brazil nuts.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your muscles from harmful free radicals that can damage them, according to Phyllis Balch, author of "Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements." Balch explains that vitamin C also prevents muscle injuries, relieves muscle soreness, increases collagen production, accelerates the healing process, reduces muscle inflammation and repairs damaged muscles. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include cranberries, oranges, pineapples, strawberries, tomatoes, broccoli and spinach.
Vitamin E
Vitamin E is a fat-soluble antioxidant that improves immune system function and protects your muscles from damaging free radicals, according to Eric Decker, author of "About the Antioxidants in Muscle Foods: Nutritional Strategies to Improve Quality." Decker reports that vitamin E also decreases muscle inflammation, supports muscle growth, relaxes tense muscles, repairs damaged muscles, eases muscle pain, alleviates muscle cramps, aids in the healing process and eliminates oxidative stress from your body. The recommended daily dosage for vitamin E is 15 mg for adults. Foods rich in vitamin E include olive oil, canola oil, almonds, peanuts, spinach, carrots and avocados.
Potassium
Potassium is a mineral that improves muscle function, supports muscle growth and development, reduces muscle weakness and prevents muscle cramps, notes Chris Jarmey, author of "The Concise Book of Muscles." The recommended daily dosage for potassium is 4,700 mg for adults. Food sources include bananas, potatoes with skin, prunes, oranges, tomatoes, almonds, sunflower seeds and spinach.
Magnesium
Magnesium is a mineral that repairs damaged muscles, supports cell migration, enhances muscle tone, relaxes tense muscles, boosts energy levels, improves muscle function and alleviates muscle cramps, according to Carol Ballard, author of "Muscles: Injury, Illness, and Health." The recommended daily dosage for magnesium is 320 mg for women and 420 mg for men. Foods rich in magnesium include oat bran, molasses, bananas, milk, peanuts, brown rice, shredded wheat, spinach, lima beans and okra.
References
- "The Concise Book of Muscles"; Chris Jarmey; 2008
- "About the Antioxidants in Muscle Foods: Nutritional Strategies to Improve Quality"; Eric A. Decker; 2000
- "Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements"; Phyllis A. Balch; 2010
- "Muscles: Injury, Illness, and Health"; Carol Ballard; 2009
- "User's Guide to Sports Nutrients: Learn What You Need to Know About Building Your Strength, Stamina, and Muscles"; David Tuttle; 2002
- "Clinician's Guide to Holistic Medicine"; Robert A. Anderson; 2001
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