According to the National Institutes of Health, muscle cramps are involuntary contractions of your muscles that can be painful. Muscle cramps most commonly occur in your calf muscles, your hamstrings--the muscles in the back of your thighs--and your quadriceps--the muscles in the front of your thighs. A lack of vitamins can lead to muscle cramps. However, there are other causes of muscle cramps as well.
Causes of Muscle Cramps
The National Institutes of Health indicates that muscle cramps are often the result of overuse or injury. Cramps can occur while exercising, bowling, swimming, golfing or playing tennis. Dehydration can also play a role in the development of muscle cramps, as can a lack of minerals. Muscle cramps can also be the result of pregnancy, metabolism disorders, alcoholism, kidney failure and thyroid conditions. Prescription medications may also cause muscle cramping. If you experience frequent muscle cramps, visit your doctor.
Vitamin B Deficiency
Vitamin B is usually referred to as the vitamin B complex. Vitamin B complex is comprised of eight different B vitamins that work together to help metabolize your food into sources of energy your body can use. According to "The Vitamin Book," low levels of the B vitamins--such as thiamine, pyridoxine and pantothenic acid--can cause muscle cramps. Thiamine--or vitamin B-1--plays an important role in the transmission of nerve impulses. These are important in the proper functioning of your muscles. With an extreme deficiency of vitamin B-1, you may experience a condition called beriberi. This condition can cause muscles aches, cramping, weakness, nerve damage and difficulty walking. Pyridoxine--or vitamin B-6--is important in helping to transmit nerve impulses throughout your body. Pantothenic acid--or vitamin B-5--also helps to transmit nerve impulses. The proper transmission of nerve impulses is important in preventing muscle pain, cramping and weakness. Sources of vitamin B complex can include whole grains, nuts, seeds, beans, peas, eggs, dairy products, fish, meat, poultry and green vegetables.
Vitamin C Deficiency
Vitamin C is a powerful antioxidant that can help protect your muscles from free radical damage, according to "The Vitamin Book." Free radicals can bind to your muscle fibers, causing damage and leading to weakness. Vitamin C also plays can important role in the synthesis of a protein known as collagen. Collagen is important in providing structural support for your ligaments, tendons and muscles. A lack of vitamin C can cause your muscle cells to break down, which can lead to cramps. Vitamin C is commonly found in oranges, berries, peppers, tomatoes, cantaloupe, broccoli and potatoes.
Vitamin D Deficiency
Vitamin D plays an important role in the absorption and usage of calcium, according to "The Vitamin Book." Calcium is important in building and maintaining strong, healthy bones and muscles. Without enough calcium in your bones, muscles and blood stream, you may experience muscle cramping. Since your body does not make vitamin D on its own, you will need to receive vitamin D through sun exposure--as little as 10 minutes daily--or through food consumption. Vitamin D occurs naturally in few foods--including egg yolks and liver. As a result, many products have been fortified with vitamin D--including milk, bread and cereal.
References
- "The Vitamin Book"; Harold M. Silverman, Joseph Romano and Gary Elmer; 2003
- MedlinePlus: Muscle cramps
