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The most important vitamins & minerals for muscle function

April 20, 2022 4 min read

The most important vitamins & minerals for muscle function

Healthy muscles need an adequate supply of vitamins and minerals. We have a total of 640 muscles - each one of them representing strength, endurance and mobility. Besides the well-known muscles, such as biceps and triceps, our organs and vessels are also made up of muscle tissue. 

But unfortunately there are also many types of muscle pain. That's why it's important to train your muscles properly and provide them with all the vitamins and minerals they need to perform at their best. 

In this article we explain which vitamins & minerals are particularly important and when muscle pain can be a deficiency. 

Do you suffer from muscle pain?

There are many different types of muscle pain and we have all experienced at least one of them. Here is an overview of the most common forms of muscle pain: 

1. Muscle tension

Whether it is in the neck or shoulders, tension is one of the most common types of muscle pain. Workers who spend many hours sitting down often suffer from muscle tension in the arms, shoulders, back or neck. The reason for this is one-sided movement and often also stress. Stretching exercises and fascia rolling massages help to relieve the pain and relax the muscle. 

Magnesium supports normal muscle function. Magnesium is therefore particularly important in stressful times. Because as soon as there is not enough magnesium in the body, the muscles can no longer relax properly. This leads to the typical tension. We therefore recommend that you take magnesium capsules regularly. 

B vitamins also help your muscles. They support your nervous system in a natural way, which also has an effect on your muscle tension. This is because muscle contraction is controlled by the nervous system. Muscles and nerves therefore interact directly, which is why nervous tension is often felt in the muscles. The B vitamins B1, B2, B6 and B12 can then stabilise the nerves.

2. Pulled muscles and muscle injuries

Athletes in particular are familiar with this complaint. Strained muscles and injuries often occur after sports accidents. The muscles are overstretched too abruptly and quickly. Muscle injuries can range from a small tear, as is the case with the classic muscle strain, to a torn muscle fibre. You should now rest and leave your muscle alone. 

Collagen can help you during this time. Collagen is a protein that is used to make tendons, bones and connective tissue. If you have a muscle fibre tear, it is most likely that the connective tissue (fascia etc) surrounding the muscle is also damaged and needs nutrients for optimal healing.

You should also make sure you get enough omega-3. Omega-3 can help with the regeneration of your muscle. In our shop you can find omega-3 from fish oil as well as a vegan version from algae. 

3. Sore muscles

We are all familiar with sore muscles. Whether it's after jogging, weight training or an intensive yoga class, the next morning we often have a severe muscle soreness. It signals to you that you have made new movements, discovered new muscles and fasciae. 

To relieve your sore muscles, magnesium, potassium, zinc and B vitamins can help. Zinc, like magnesium and potassium, is excreted when you sweat. But it's important to have zinc in your body - it aids muscle-building processes and wound healing. In addition, zinc ensures a balanced acid-base ratio. It has a positive effect on muscle building and against muscle soreness.

4. Muscle cramps

Heavy sweating, insufficient water intake and gastrointestinal infections can lead to increased fluid loss and thus disturbed electrolyte balance. This often leads to a deficiency of minerals such as magnesium, potassium or calcium - a common cause of muscle cramps, which everyone has probably experienced in their feet or calves at night while sleeping.

So you should make sure you get enough magnesium, potassium and calcium to prevent muscle cramps.  

Overview of the different vitamins & minerals for your muscles

Clearly, you need vitamins and minerals for healthy muscles. They provide you with valuable energy and support your muscles in their functions. 

In particular, you need the following vitamins for healthy, normally functioning muscles:

  • Vitamin Dstrengthens muscles. In addition to bone mineralisation disorders (osteoporosis), muscle weakness and spasms are typical vitamin D deficiency symptoms.
  • Vitamin B1 for the transmission of impulses during muscle activity and energy production through the utilisation of sugar as well as other carbohydrates. A B1 deficiency can therefore lead to muscle atrophy. 
  • Vitamin B2 ensures that you are supplied with sufficient energy and oxygen, which incidentally also boosts fat burning. Muscle weakness can be the result of an undersupply. Warning signs, however, are already torn corners of the mouth or inflammation of the oral mucosa.
  • Vitamin B6 is one of the most important vitamins for protein metabolism because it breaks down glycogen (a carbohydrate) stored in muscle cells to provide short-term energy.
  • Vitamin B12 is important for energy metabolism.
  • Vitamin C and E protect cells from free radicals (aggressive, cell-damaging metabolites), although their effect on muscle strength and endurance is not undisputed. At least, antioxidant substances are not said to have any significant effect on muscle soreness. 

Other micronutrients:

  • Magnesium is involved in many metabolic processes in the body, but plays a very special role for muscles: magnesium controls muscle contraction and increases the resilience and regeneration of muscle cells. At the same time, it reduces the susceptibility to cramps. Magnesium works best together with calcium and potassium.
  • Omega-3 fatty acids support muscle regeneration and counteract muscle breakdown. 

 Integrate vitamins & minerals into your health routine

Do you lead an active lifestyle and enjoy incorporating exercise into your daily routine? Perfect! Then you should definitely not neglect a balanced diet. Eat locally, varied and healthy and support your muscles with the intake of the above mentioned vitamins and minerals.