A balanced intake of nutrients is necessary to prevent muscle pain and other symptoms of vitamin deficiency.
Frankfurt – Muscle pain can have many causes. The basis for an adequate supply of vitamins in the body is a healthy diet. In order to get through the day without muscle problems, many vitamins and nutrients are necessary. In addition to sufficient proteins, the intake of magnesium, potassium, sodium, calcium and vitamin D essential for the Health.
The metabolism can be disturbed due to previous illnesses or genetically determined body characteristics. This results in a nutrient deficiency despite a balanced diet. This deficiency can cause various problems. Incoming symptoms are muscle pain and cramps, as well as cramps in the calves and feet. Muscle tremors or paralysis can occasionally occur.
Vitamins: The sun as an important supplier of energy
Vitamin D plays a special role in health. The substance, which is important for the hardness of the bones and muscle strength, among other things, can only be ingested to a limited extent through food. In particular, the influence of sunlight should not be underestimated. A rule of thumb is that adults should be in the sun for about 5 to 25 minutes a day. The face and some parts of the body such as legs or arms should remain uncovered. In this way, enough vitamin D can be absorbed. However, this rule differs individually and depending on latitude and season. From March to October, the vitamin D household is considered secure for most people in Germany.
Health: Prevent annoying muscle pain
Some vitamins, fatty acids and minerals are particularly important to ensure healthy muscle structure. Here you will find a list and tips to cover the corresponding nutritional requirements:
- Vitamins B1, B2, B6 and B12: These B vitamins are responsible for a smooth energy metabolism in the muscle cells.
- Vitamin C: Muscle and joint pain are common symptoms of vitamin C deficiency, so that Fachhandbuch MSD Manual. In some Food is particularly high in vitamin C contain.
- Vitamin D: Typical consequences of a lack of vitamin D in the body are muscle weakness and spasms. You can counteract these problems with foods such as salmon, maitake mushrooms or eggs.
- Magnesium: In order to promote resilience and the regeneration of muscle cells, magnesium is often additionally supplied in the form of dietary supplements. However, this is not recommended without a doctor’s prescription. Many foods such as broccoli, bananas or nuts contain magnesium.
- Omega-3 fatty acids: With a good supply of omega-3 fatty acids in the body, for example, muscle soreness and age-related muscle loss can be reduced, as shown in the Sports medicine newspaper website is to read. Chickpeas, mussels or raspberries are good suppliers of omega-3 fatty acids.
To get an overview of your personal nutrient values and to be sure that your personal needs are covered, you can seek medical advice. (jsk)
Editor’s note
The information given in this article does not replace a visit to a doctor. Only experts can make the right diagnosis and initiate appropriate therapy. The intake of medication or dietary supplements should be discussed with a doctor beforehand.