When your body doesn’t get the right amounts of certain nutrients, your muscles can respond by cramping and feeling achy. Your muscle function relies on a few key nutrients, particularly potassium, calcium and magnesium. If you frequently have achy muscles or experience muscle cramps, talk to your doctor about testing that can help diagnose the underlying cause.
Potassium
Your body relies on potassium for a number of reasons. The mineral helps balance electrolyte levels, essential for nerve impulses, muscle contraction and cellular function. Potassium helps smooth muscles contract, including the heart muscle, according to the University of Maryland Medical Center. All types of meats, certain fish and a variety of fruits, vegetables and legumes contain potassium, so it's abundant in the diets of most Americans. The average adult needs 2,000 milligrams of potassium on a daily basis.
Magnesium
Magnesium helps your muscles contract, as well as relax, and it also helps produce and transport energy, operate certain enzymes in your body and produce protein -- another essential nutrient for muscles. Magnesium is found in some fruits and vegetables, such as dried apricots, avocados, spinach and collard greens, and in nuts, peas, beans, soy products and whole grains. To maintain proper muscle function, a healthy adult female needs between 310 and 320 milligrams of magnesium. Men need slightly more and require 400 to 420 milligrams of magnesium on a daily basis.
Calcium
Muscles require calcium to work properly, according to the Centers for Disease Control, and calcium is also needed for healthy bones, teeth and nerves. Milk, cheese, yogurt and other dairy products are high in calcium. Some foods are fortified with the nutrient, such as cereal, bread and tofu products. Other foods that contain calcium include broccoli, bok choy and almonds. Women tend to lose more calcium than men, especially during pregnancy and while breastfeeding, so they have a higher risk of developing certain conditions such as osteoporosis. On average, adults need around 1,000 milligrams of calcium per day.
Protein and Amino Acids
Your muscles are primarily composed of protein, so including plenty of protein in your diet is essential. When you eat protein, your body breaks it down into smaller units -- amino acids-- to be used more easily. Your body needs 22 amino acids, and can make 13 amino acids on its own. The other nine must come from your diet. Without enough protein, your muscles can waste away. Most Americans get all the protein they need, but vegetarians may be at risk for a protein deficiency. If you are vegetarian, include plenty of nuts, beans and legumes in your diet to prevent protein deficiency.
References
- American Academy of Orthopaedic Surgeons; Muscle Cramp; May 2010
- MedlinePlus; Magensium in Diet; March 2011
- University of Maryland Medical Center; Potassium; Steven D. Ehrlich; May 2009
- Centers for Disease Control; Nutrition for Everyone: Basics: Calcium and Bone Health; April 2011
- KidsHealth; Learning About Proteins; Feb. 2008
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