Sore muscles and joints can not only slow you down but also cause ongoing discomfort and pain. You may be able to minimize this soreness through stretching exercises and targeted massage, as well as through the addition of certain nutrients to your diet. These vitamins can be consumed from many food sources, as well as in supplement form. To avoid any toxic reactions, however, consume vitamin supplements only under your primary care provider’s supervision.
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Vitamin A may be able to relieve soreness in your muscles and your joints. Necessary for healthy vision, skin and immunity, vitamin A also assists with the growth and care of muscle tissue as well as the development of new bone growth. The health guide “The Healing Power of Vitamins, Minerals, and Herbs” explains that vitamin A also helps your body to use proteins effectively, which contributes to muscle health. The guide recommends consuming high doses of vitamin A for five days to combat muscle and joint pain. Toxicity can occur, though, so vitamin A supplements should only be taken with your doctor’s guidance. You can find vitamin A naturally occurring in orange-colored fruits and vegetables, such as apricots and carrots, green vegetables, such as spinach and kale, as well as in milk, eggs, salmon and shellfish.
B vitamins may be able to help reduce soreness and inflammation in your muscles and joints. Essential for healthy skin, immunity and metabolism, B vitamins also contribute toward muscle tone and may reduce inflammation around joints. In “Prescription for Natural Cures: A Self-Care Guide for Treating Health Problems with Natural Remedies Including Diet and Nutrition, Nutritional Supplements, Bodywork, and More,” James Balch and Mark Stengler explain that B vitamins will help to reduce the pain associated with muscle and joint aches and cramping. They recommend consuming B vitamins in a 50 milligram complex supplement twice daily. In addition to supplements, you can find B vitamins in a wide array of foods, including eggs and lean meats, cottage cheese, whole grain products, soybeans, bananas and many nuts.
Vitamin C may be able to help alleviate muscle and joint soreness by healing and protecting muscle tissue. Vital for immune health and many other bodily functions, vitamin C contributes to healthy cellular and tissue development, maintenance and repair. In “The Healing Power of Vitamins, Minerals, and Herbs,” vitamin C receives high commendation for its ability to heal muscles and protect against further injury. The health guide recommends consuming 1,000 milligrams of vitamin C along with 500 milligrams of flavonoids three times daily to reduce muscle soreness. If diarrhea develops, reduce the vitamin C dose. In addition to supplements, you can find vitamin C in broccoli and green leafy vegetables as well as various fruits, including strawberries and other berries, oranges and other citrus fruits, and mangoes and papayas.