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A balanced intake of nutrients is essential to prevent muscle pain and other symptoms of vitamin deficiency.

Frankfurt – Muscle pain can have many causes. The basis of an adequate supply of vitamins in the body is a healthy diet. In order to go through your day without muscle problems, many vitamins and nutrients are essential. In addition to adequate proteins, the intake of magnesium, potassium and sodium, Calcium Vitamin D is essential for health.

A disturbance in the metabolic process can be caused by pre-existing diseases or genetically determined body characteristics. This results in nutrient deficiencies despite eating a balanced diet. This deficiency can cause various problems. The incoming symptoms are muscle aches and spasms, as well as cramps of the calf and feet muscles. Muscle tremors or paralysis can sometimes occur.

Muscle soreness can be caused by a vitamin deficiency. © Popov / Imago

Muscle pain as a symptom of vitamin deficiency

Vitamin D plays a special role in health. This substance, which is important for bone hardness and muscle strength, among others, can only be ingested in a limited amount through food. In particular, the effect of sunlight should not be underestimated. The general rule is that adults should be in the sun for 5 to 25 minutes a day. The face and some parts of the body such as the legs or arms should remain exposed. In this way, enough vitamin D can be absorbed. However, this rule varies individually and depends on the latitude and season. From March to October, vitamin D home is safe for most people in Germany.

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Vitamins and micronutrients important for health: prevent muscle pain

Certain vitamins, fatty acids, and minerals are especially important to ensure a 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 the smooth metabolism of energy in muscle cells.
  • Vitamin CMuscle and joint pain is a common symptom of vitamin C deficiency, so Fachhandbuch MSD Manual. In some Food is especially high in vitamin C Contain.
  • Vitamin D: The typical consequences of vitamin D deficiency in the body are muscle weakness and cramps. You can counteract these problems with foods such as salmon, maitake mushrooms, or eggs.
  • magnesium: In order to promote flexibility and rejuvenate 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 Sports Medicine website is reading. Chickpeas, mussels, or berries are good sources of omega-3 fatty acids.

To get an overview of your personal nutrient values ​​and to make sure your personal needs are covered, you can seek medical advice. (jsk)

Editor’s note

The information in this article does not replace a doctor’s visit. Only experts can make the correct diagnosis and start the appropriate treatment. You should discuss medications or nutritional supplements with your doctor beforehand.

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