Muscle aches from vitamin deficiency – protect micronutrients

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Out: Julian Gutman


Muscle pain can have various causes. One of them is insufficient intake of vitamins and minerals: vitamins, magnesium and omega-3 fatty acids are important.

If you eat a balanced diet, you usually get all the important nutrients. Vegetarians too. So they inform Stiftung Warentest as a large German consumer organization: Those who eat a vegetarian diet and pay attention to a balanced food selection usually get all the essential nutrients. Vegetables, fruits, legumes, vegetable oils, iodized table salt, nuts, and whole grains provide protein, iron, calcium, zinc, and other minerals, vitamins, and trace elements. For vegetarians, there is therefore a point of view Stiftung Warentest no need to take supplements.

Muscle pain can be so severe that it is necessary to see a therapist. ©Panthermedia/Imago

However, some people cannot metabolize certain nutrients or metabolize them only insufficiently. Not only previous illnesses are to blame, genetic factors can also be the cause. Regular check-ups with a doctor and blood tests show whether there is a vitamin or other nutrient deficiency. If it is already advanced, the body usually shows symptoms such as muscle pain.

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Micronutrients for healthy muscles

As a physician and pain specialist, Dr. doctor Petra Bracht reported on her website that lack of vitamins is responsible for muscle pain. According to Bracht, not only macronutrients carbohydrates, fats and proteins support muscle growth and regeneration. It is further stated that micronutrients, i.e. vitamins, trace elements and minerals, are necessary for people to efficiently use the energy absorbed in the muscles, i.e. build muscle strength and coordinate muscles.

Nutrition survey

Vitamins, minerals and fatty acids for healthy muscles

The following micronutrients must be consumed in sufficient amounts to prevent muscle soreness:

  • Vitamin C: According to the expert portal MSD Manual for health professionals, muscle and joint pain can be a symptom of vitamin C deficiency. You can find out which foods contain a particularly large amount of vitamin C here.
  • Vitamin D: According to doctor Petra Bracht, it is responsible for strengthening the muscles. In addition to a bone mineralization disorder (osteoporosis), typical symptoms of vitamin D deficiency are muscle weakness and cramps. Vitamin D is found, among other things, in eggs.
  • Vitamins B1, B2, B6 and B12: These B vitamins are important for the energy metabolism of muscle cells.
  • magnesium: Probably the best-known helper against muscle pain. The mineral supports resistance and regeneration of muscle cells. But in GDR health magazine Visite warns that taking too many minerals in supplement form risks muscle cramps, diarrhea and even heart problems. Do not take dietary supplements – including magnesium effervescent tablets – regularly without first consulting a doctor.
  • Omega-3 fatty acids: Overall, a high omega-3 index means a lower tendency to muscle soreness and lower “age-related” muscle loss – according to information from Sportsterzeitung. For example, walnuts, flaxseed or herring contain “good” fatty acid.

Warning: Take dietary supplements only after consulting a doctor. This can determine if there is a nutrient deficiency and, if so, which minerals, vitamins or trace elements need to be supplemented.

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