According to MayoClinic.com, muscle cramps are defined as sudden and involuntary contractions of one or multiple muscles in your body. Muscle cramps can occur during the day or awaken you from sleep. They are usually harmless, with physical exertion, hot weather and certain medical conditions -- such as nerve compression, hormone disorders and anemia -- being possible causes. Muscle cramps can be treated at home and usually go away quickly. Certain vitamins might help reduce the occurrence or recurrence of muscle cramps.
Vitamin B Complex
The vitamin B complex is eight different B vitamins -- including B1, B2, B6, B12, biotin, folic acid, niacin and pantothenic acid. The B vitamins help metabolize food into energy that can be used by your body during physical exertion, as well as when you are performing daily tasks. The vitamin B complex also is important in creating red blood cells and transporting oxygen through your body. Oxygen is essential to keeping your muscles healthy and in preventing muscle fatigue. A vitamin B deficiency can lead to muscle cramping. Vitamin B can be supplemented or received through food sources -- such as whole grains, seafood, dairy, chicken, meat, eggs and leafy, green vegetables.
Vitamin C
Extreme physical exertion -- including heavy physical labor or an intense workout -- can lead to an increase in free radical production, according to "The Vitamin Book." Free radicals attach to muscles and cause damage and weakness. The antioxidant properties of vitamin C can help protect your muscles from damage, leaving them strong and healthy. Without vitamin C, you might experience muscle cramps, tension, aches or injury in the days following intense physical labor. Vitamin C can be supplemented. You can also find vitamin C in a large number of food sources -- including strawberries, other berries, cantaloupe, oranges, tomatoes and potatoes.
Vitamin E
Like vitamin C, vitamin E also contains antioxidant properties that can help rebuild muscles and reduce cramping and soreness. By preventing free radical damage, vitamin E can help keep your muscles strong after intense physical exertion. Vitamin E also contains anti-inflammatory properties that help reduce muscle inflammation and repair muscle fibers that become damaged. Vitamin E can be found in wheat germ, nuts, seeds, canola oil, egg yolk, wheat, oats and green, leafy vegetables. You can also discuss the possibility of supplementation with your doctor.
Vitamin A
Vitamin A -- along with pro-vitamin A, or beta carotene -- contains antioxidant properties, according to "The Vitamin Book." These properties are important for the health of your bones, muscles, skin, eyes and joints. Vitamin A helps ensure proper growth and development of muscles. Vitamin A also has anti-inflammatory properties to help reduce inflammation that can lead to muscle cramping. Anti-inflammatory properties can also help rebuild damaged muscles, tendons, ligaments, cartilage and bones. Vitamin A can be taken as a supplement or found in liver, cantaloupe, carrots, kale, collard greens and fortified milk.
References
- "The Vitamin Book": Harold Silverman, Joseph Romano et al; 2003
- KidsHealth.org; "Vitamins"; Dr. Mary Gavin; January 2011
- MayoClinic.com; "Muscle Cramps"; July 16, 2010
