Muscle weakness can occur in one particular spot on your body or affect your total body. It is experienced subjectively as a feeling of general weakness without a true loss of strength or objectively where you can measure loss of muscle functions. A variety of factors contribute to muscle weakness, and it typically results as a symptom of an underlying condition. However, nutrient deficiencies can also cause acute bouts of muscle weakness. Consult your physician for accurate diagnosis and treatment based on your specific symptoms.
Macronutrients for Muscle Health
Calories are your body's source of fuel; you get calories from the macronutrients in foods containing carbohydrates, protein and fat. Carbohydrates metabolize into glucose, the main fuel source for the cells in your muscles, brain and heart. You need 45 to 65 percent of your daily calories to come from carbohydrates. Protein is the building block of strong healthy muscles, and you need 10 to 35 percent of your daily calories to come from protein. Fat helps absorb vitamin nutrients, which nourish your muscles, and you need 20 to 35 percent of your daily calories to come from fat.
Potassium and Magnesium
Certain minerals, like potassium and magnesium, are essential to your diet but only in small amounts. These two minerals play a specific role in the contraction and relaxation of muscles; deficiency in either mineral results in muscle weakness, cramping, fatigue or muscle paralysis. The daily recommended intake for potassium in adults is 4,700 mg and for magnesium it is 320 to 420 mg. Potassium- and magnesium-rich foods include bananas, nuts, beans, spinach, citrus and whole grains.
B Vitamins
The eight essential B vitamins work together to metabolize energy from the foods you eat, form blood cells and prevent diseases. You can get your B-vitamin intake met with a balanced diet that includes whole grains, leafy green vegetables and lean proteins. Specific B vitamins that impact your muscle strength include thiamine and vitamin B-12. Deficiency thiamine can result in fatigue, nerve damage and muscle weakness. You need 1.2 mg of thiamine a day for healthy muscles. Vitamin B-12 aids in the formation of red blood cells and the prevention of anemia, which can cause muscle weakness. In addition to medical treatment for anemia, you may need to get adequate intake of vitamin B-12 at 2.4 micrograms per day.
Additional Nutrient Considerations
Vitamin D deficiency may play a role in muscle weakness. You can get vitamin D from fortified grains, dairy and fish. The recommended daily intake to maintain muscle health in adults is 600 IU. Sodium, a mineral and an electrolyte, has an impact on muscle contractions. A low-sodium diet is recommended to protect your heart and blood pressure, but insufficient sodium intake can also increase your risk of muscle weakness. The daily recommended sodium intake is 1,500 to 2,300 mg from natural food sources like produce and grains.
References
- University of Maryland Medical Center: Weakness
- McKinley Health Center: Macronutrients; The Importance of Carbohydrate, Protein and Fat; 2008
- National Institutes of Health: Magnesium in Diet
- Linus Pauling Institute: Potassium
- Office of Dietary Supplements: Vitamin and Mineral Supplement Fact Sheets
- National Institutes of Health: B Vitamins
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