Everyone knows about ice and heat for muscle pain relief. And most people have heard of BioFreeze, Tiger Balm, and even Arnica plus there are so many others to help with muscle pain. But did you know there are vitamins that can help heal the muscles from the inside out?
Calcium – We often think of calcium in terms of building strong bones, but it also helps muscles to relax and move. A deficiency in calcium can result in a painful tightening of the muscles.
Source: Nuts (especially almonds), sardines, bone broth, kale, broccoli, Chinese cabbage
Magnesium – Magnesium works in conjunction with calcium to relax nerves and muscles. It plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps.
Source: Spinach, kale and other leafy greens, garlic, seeds, nuts, bran
Potassium – Potassium is an essential mineral that has many roles in your body. It helps regulate muscle contractions, maintain healthy nerve function and regulate fluid balance.
Source: Bananas, cantaloupe, sweet potatoes, avocados, cod, rockfish
Vitamin C – This powerful antioxidant boosts the production of collagen – connective tissue that helps repair skin tissue, tendons and blood vessels. Vitamin C also helps flush the muscles of lactic acid.
Source: Citrus fruits, green and red peppers, raspberries, broccoli, sweet potatoes, blueberries, cabbage, cantaloupe, pineapples.
Vitamin D – Vitamin really does the body good. In addition to aiding in the absorption of calcium to build strong muscles and bones, it helps reduce inflammation and regulate the immune system.
Source: Fatty fish, liver oils, fortified milk products, fortified cereals, meats, eggs, sunlight
B Vitamins – The B complex is comprised of eight vitamins, that help the body perform a variety of functions. They ease the breakdown of proteins and carbs, boost muscle repair, and assist with cell development. A lack of B Vitamins can increase muscle cramps and aches.
Source: Legumes, Swiss chard, kale, dates, pomegranates, squashes, salmon, dairy, whole grains
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There are so many other vitamins and minerals to help maintain your muscle health but these are my go-to guys. It’s better to get your nutrients through food but supplements can help fill the gap. Remember, it is best to check with your doctor first before taking any new supplements or vitamins.