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 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.

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 and minerals are particularly important and when muscle pain can be a sign of 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 particularly important during stressful times. If there is not enough magnesium in the body, the muscles can no longer relax properly, leading to typical tension. We recommend taking magnesium capsules regularly.

B vitamins also help your muscles. They support your nervous system in a natural way, which impacts muscle tension. Muscle contraction is controlled by the nervous system, so nervous tension often manifests in the muscles. The B vitamins B1, B2, B6, and B12 can help 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, leading to injuries ranging from small tears to torn muscle fibres. You should rest and avoid using the affected muscle.

Collagen can aid in recovery. Collagen is a protein used to make tendons, bones, and connective tissue. If you have a muscle fibre tear, the surrounding connective tissue (fascia etc.) is also likely damaged and needs nutrients for optimal healing.

You should also ensure adequate intake of omega-3. Omega-3 can assist with muscle regeneration. We offer omega-3 supplements from both fish oil and vegan sources like 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 often brings severe muscle soreness. This indicates new movements and the activation of new muscles and fasciae.

To relieve sore muscles, magnesium, potassium, zinc, and B vitamins can be helpful. Zinc, like magnesium and potassium, is lost through sweat. It supports muscle-building processes and wound healing, and helps maintain a balanced acid-base ratio. This aids in muscle building and reduces soreness.

4. Muscle Cramps

Heavy sweating, insufficient water intake, and gastrointestinal infections can lead to increased fluid loss and disturbed electrolyte balance. This often causes deficiencies in minerals such as magnesium, potassium, or calcium, leading to muscle cramps, which are commonly felt in the feet or calves at night.

Ensure adequate intake of magnesium, potassium, and calcium to prevent muscle cramps.

Overview of Essential Vitamins & Minerals for Your Muscles

Clearly, you need vitamins and minerals for healthy muscles. They provide you with valuable energy and support muscle function.

In particular, the following vitamins are crucial for healthy, normally functioning muscles:

• Vitamin D strengthens muscles. Deficiency symptoms include muscle weakness and spasms.
• Vitamin B1 aids in impulse transmission during muscle activity and energy production.
• Vitamin B2 boosts energy and oxygen supply, enhancing fat burning and muscle function.
• Vitamin B6 is vital for protein metabolism and glycogen breakdown.
• Vitamin B12 supports energy metabolism.
• Vitamin C and E protect cells from free radicals, although their effect on muscle strength is debated.

Integrate Vitamins & Minerals into Your Health Routine

If you lead an active lifestyle and enjoy incorporating exercise into your daily routine, it’s essential not to neglect a balanced diet. Eat locally, varied, and healthily, and support your muscles with the intake of the above-mentioned vitamins and minerals.