A lack of certain dietary nutrients can lead to a host of physical and mental complaints. Researchers have found that specific deficiencies may be a key cause of muscle tension, aches and pains. Do not use vitamin or mineral supplements in place of conventional medical treatment. Consult your doctor before using any dietary supplements.
Vitamin D
Vitamin D is also known as the sunlight vitamin because your body manufactures it in response to sunlight exposure. A study published in the December 2003 issue of the "Mayo Clinic Proceedings" evaluated 150 adults and children of a variety of ethnic backgrounds who had complaints of chronic musculoskeletal pain and who did not meet diagnostic criteria for fibromyalgia. The study results showed that 100% of the study participants were deficient in vitamin D. The researchers hypothesized that a chronic vitamin D deficiency may be linked to unexplained muscle aches and pains. Vitamin D is naturally present in very few foods, such as fortified juices and cereals, cod liver oil, salmon, mackerel and tuna, and is also available in supplement form. Sun exposure is one of the most beneficial ways to increase your levels of vitamin D. Do not use a vitamin D supplement without consulting your doctor.
Vitamin E
Vitamin E is a vitamin found in many dietary sources, such as almonds, wheat germ oil, peanut butter, spinach and broccoli, and is also available as a supplement. According to a study by Tufts University researchers published in the June 2003 issue of the journal "Free Radical Biology and Medicine," vitamin E may combat the muscle soreness, stress and tension you feel after a vigorous workout. Two groups of men were studied over a period of three months. One group received a placebo while the other received 1,000 IU of vitamin E every day. The study compared the self-reports of post-workout soreness prior to and after the study. The results showed that the group who received vitamin E had a decreased level of muscle damage, stress and soreness. Although the study was specific to exercise-induced muscle pain, the results may show promise for those suffering from ordinary muscle tension and pain as well. However, further studies are needed to evaluate the benefits of vitamin E on muscle tension and pain in the general population. Consult your doctor before using a vitamin E supplement.
Magnesium
Magnesium is a mineral that is crucial for maintaining good health and plays an important role in a number of biological processes. According to the Office of Dietary Supplements, magnesium helps maintain muscle and nerve function, helps regulate your heart rhythm and promotes healthy immune system functioning. Magnesium is found naturally in green vegetables, legumes, nuts, seeds and certain types of fish, and is also available as a supplement. A magnesium deficiency is rare; however, most Americans do not obtain adequate amounts of magnesium from dietary sources. Magnesium deficiencies can cause muscle pain and cramps, fatigue and weakness. According to a review published in the December 2001 issue of the journal "Medical Hypotheses," research data shows that a magnesium deficiency may be linked to increased muscle tension and tightness. However, more clinical studies are necessary to evaluate the benefits of magnesium supplementation on muscle tension. Consult your doctor before using a magnesium supplement.
Potassium
Potassium is another essential mineral for maintaining proper health. Potassium is found naturally in foods like bananas, avocados, flounder, chicken and other meats and is also available as a supplement. According to the University of Maryland Medical Center, potassium is necessary for cell, tissue and muscle functioning and plays an important role in heart health. A potassium deficiency, known as hypokalemia, can result in excess muscle pain and cramping. However, there are virtually no clinical studies to evaluate the effectiveness of potassium supplementation on muscle tension and pain. Consult your doctor before using a potassium supplement.
References
- "Mayo Clinic Proceedings"; Prevalence of Severe Hypovitaminosis D in Patients with Persistent, Nonspecific Musculoskeletal Pain; G.A. Plontnikoff and J.M Quigley; Dec. 2003
- "Free Radical Biology and Medicine"; Effect of Vitamin E and Eccentric Exercise on Selected Biomarkers of Oxidative Stress in Young and Elderly Men; J. Sachek, et al; June 2003
- Office of Dietary Supplements: Magnesium
- "Medical Hypotheses"; Tension Headaches and Muscle Tension: Is There a Role for Magnesium?; B.M. Altura, et al; Dec. 2001
- University of Maryland Medical Center: Potassium
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