Introduction

Muscle pain is very common, and anyone who exercises or participates in any other strenuous activity will agree that they have had to deal with muscle pain at some point. Although minor muscle soreness is considered to be usual, continuous or severe pain in the muscles may affect your exercise regimen, normal functioning and well-being.

This has led many people to opt for natural remedies to get some relief from muscle pain rather than take NSAIDs such as ibuprofen. Some vitamins and supplements are helpful in the reduction of muscle pains, the decrease in inflammation, and the shortening of time for muscle recovery if taken daily.

10 Best Vitamins and Nutrients for Natural Relief From Muscle Pains

1. Magnesium

The body needs magnesium in order to have proper muscle and nerve function. This molecule is involved in muscle contraction and relaxation as well as in the synthesis of proteins. Proper intake of magnesium foods can go a long way in preventing muscle cramps, spasms and stiffness. People who perform regular exercises have a higher demand for Magnesium and, therefore, should supplement. Research also shows that the use of magnesium supplements decreases pains and stiffness in parts of the body, such as the legs and back.

2. Vitamin D

It is popularly known as the ‘sunshine’ vitamin due to its synthesis in the skin by means of sunlight because it plays a role in the absorption of calcium and supports immune function, bones and normal muscles. Data also revealed that the majority of adults fail to take adequate vitamin D through their diets or from the sun. Examples illustrate that vitamin D deficiency is related to long-term, generalised musculoskeletal pain. Practical ways of acquiring sufficient amounts of vitamin D through sunbathing, foods and supplements can go a long way in eradicating unexplainable muscle aches.

3. Omega-3 Fatty Acids

EPA and DHA in fish and fish oil, and flaxseed have established anti-inflammatory benefits among Omega-3s. Muscle pain and body aches are mainly caused by chronic inflammation. Adopting a high omega-3 diet or taking fish oil supplements can help minimise muscle damage during workouts, speed up the recovery process, and act as a natural pain reliever.

4. Curcumin

Curcumin is the bioactive compound of interest derived from the orange-coloured spice known as turmeric, which originated in India. Turmeric has been used for centuries in folk medicine to treat cases of pain, arthritis and injuries because of its anti-inflammatory properties. Research also holds some positive signs about the role of curcumin in alleviating muscle damage and delaying the onset of muscle soreness when consumed regularly before and after exercise. This powerful polyphenol is a natural anti-inflammatory.

5. Vitamin C

Apart from immune-boosting antioxidant activity, Vitamin C is involved in collagen synthesis and tissue growth and recovery. While it is well documented that antioxidants aid in decreasing the damaging effects of exercise on muscle fibres and muscle soreness, some studies show that vitamin C taken prior to rigorous exercise can help in decreasing the amount of oxidative stress on muscles post-workout. Yet, vitamin C is necessary for the biosynthesis of carnitine as well, an essential substance that facilitates fat conversion to energy. It is recommended to replenish vitamin C levels with the help of citrus, peppers, broccoli, and strawberries.

6. Calcium

Calcium is one of the most stored minerals in the body and it assists the nerves and muscles to operate effectively. The contractile activity of muscles is facilitated by the presence of calcium in muscle fibres. Deficiency of calcium from dairy products, green vegetables, legumes and supplements may cause painful cramps and spasms during exercise and slow nerve impulses. Try to increase the consumption of calcium-bearing foods to avoid instances of deficiency that can cause worsened muscle soreness.

7. Iron

Iron supports the transportation of oxygen-rich blood to the muscles that are at work when there is activity. Just having a slight decrease in iron stores with or without anaemia symptoms such as fatigue can cause a major decrease in athletic performance. The poor delivery of oxygen to muscles hound with iron deficiencies always relates to muscle complications such as pain and cramping. Consuming more iron sources, such as meat, seafood, legumes, nuts, and seeds, can help bring back the iron levels.

8. BCAAs

Branched-chain amino acids (BCAAs) refer to three essential amino: leucine, isoleucine and valine. BCAAs are used by the body for muscle tissue synthesis and recovery after muscle damage during exercises that cause muscle soreness. Research shows that when BCAA supplements are consumed during and after the workouts, they help to decrease muscle damage and enhance the recovery period between consecutive periods of intense training.

9. Beta-Alanine

Weight lifters and sprinters use beta-alanine; this supplement is proven to be efficient for decreasing lactic acid production in muscles that cause the burning sensation during rigorous exercise. High levels of lactate cause temporary muscular failure and soreness in muscles. Research supports that beta-alanine has an effect of postposing onset muscle soreness, enhancing strength, power and workout volume with decreased fatigue.

10. Potassium

Potassium, for instance, is an electrolyte that is lost through sweating when the body is engaged in rigorous activities. Deficiency of potassium often results in painful muscle contractions and spasms that are all too familiar to athletes. To avoid muscle pain and tightness caused by electrolyte imbalances, it is recommended to increase the amounts of foods that contain potassium, such as bananas, potatoes, greens, and dairy products or take a potassium supplement.

Conclusion

This is especially true where muscle soreness ranges from mild to moderate discomfort, which could make it difficult to achieve your exercise objectives or engage in routine tasks. Instead of NSAID pain relievers, try increasing the amount of key vitamins and supplements such as magnesium, omega-3s, curcumin and potassium, as these may be ways to help reduce muscle pain in the long term. Taking the right diet and supplements also helps in attaining adequate Vitamin D, Vitamin C, calcium, iron and BCAAs that aid in muscle strength function and also help in speedy recovery.

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Frequently Asked Questions

1. Why do I still have pain in my muscles after the exercise?

Dysphagia is very typical to feel muscle soreness anywhere from 24 to 72 hours after exercising, especially if you have engaged your body in any new activity. This is commonly known as delayed onset muscle soreness or what is abbreviated as DOMS. When exercising, the muscle fibres are strained and break in many microscopic areas. Your body then produces some inflammation to help in rebuilding those muscles, which is the reason why you feel some pain. Nevertheless, as you carry on the same activity, the muscles change and are not as sensitive to DOMS as initially.

2. Which type of food is advisable for muscle pain relief?

Muscle inflammation causes pain and this can be avoided by consuming foods rich in certain vitamins and nutrients. Add foods that contain magnesium such as dark green vegetables, nuts, seeds, fatty fish, and avocado that help to relax muscles. Omega-3 fatty acids contained in salmon and flaxseed are known to reduce inflammation, while antioxidants found in berries and broccoli reduce muscle damage. Tart cherry juice and turmeric have elements that have a role in reducing DOMS. Stay hydrated, too!

3. How many hours/ days/ weeks does it take for sore muscles to fade away?

Delayed onset muscle soreness, or DOMS, reaches its maximum soreness within 24 to 48 hours after training and subsides within 5-7 days. However, the time taken to recover depends on some factors, including your fitness, age, intensity, and type of activity. By resting, taking foods that are anti-inflammatory and using natural muscle pain remedies the pain will be relieved faster before the next exercise is done.

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