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Top Vitamins to Support Both Muscle Health and Nerve Function - Genetic Nutrition

Top Vitamins to Support Both Muscle Health and Nerve Function

, by Sandesh Prasannakumar, 5 min reading time

Introduction

There are numerous important components to health and well-being, including muscle and nerve support, and vitamins and minerals are instrumental in these areas. Some micronutrient deficiencies have negative effects on the human body, such as muscle weakness, muscle cramps, numbness, and tingling, among other effects. Proper intake of necessary vitamins and minerals through food and supplements contributes to increased muscle mass and coordination, efficient nerve impulses and optimal health. Here is a list of the five vitamins that help to maintain muscles and nerves:


Top Vitamins For Nerve Function and Muscle Health

Vitamin D


Vitamin D is one of the fat-soluble vitamins that is required for the body to absorb calcium as well as to strengthen the bones. Data also suggest that vitamin D plays an important role in muscle and nerve function in at least three ways. Research associates low vitamin D levels with proximal muscle dysfunction, fall propensity and balance deficits – as vitamin D integrates muscle metabolism comprehensive of protein synthesis. This vitamin also regulates the production of nerve growth factors and neurotransmitters responsible for nerve transmission and communication. It is crucial to maintain blood levels of vitamin D, between 50-80 ng/ml as obtained from sun exposure, foods such as salmon and egg yolks and supplements of between 2000-4000 IU daily for muscular and neurological health.


B Vitamins – Thiamine, Riboflavin, B6


B Vitamins are involved in various energy metabolism processes as cofactors. Namely, thiamine (B1), riboflavin (B2) and pyridoxine (B6) are involved in the functioning of the nervous system. Beriberi results from thiamine deficiency and affects the musculoskeletal system. Riboflavin supports mitochondrial processes to generate energy for muscle use. Pyridoxine helps synthesise dopamine, serotonin, GABA and norepinephrine. Also, B vitamins decrease homocysteine levels, which are associated with neurological problems if they are high. It helps with nerve signaling and muscular health with B vitamins found in pork, legumes, seeds/nuts, eggs, dairy and whole grains.


Vitamin C


Vitamin C is related to the maintenance of the connective tissues, which include muscles and nerves. This antioxidant vitamin works towards attenuating the oxidative stress that occurs during exercise to the muscle tissues. Certain studies reveal that athletes who have low vitamin C levels have increased muscle stiffness and injury. This makes sure that muscles and nervous systems are persisted by Vitamin C’s activity in collagen production for blood vessels. Research associates increasing vitamin C concentrations with enhanced nerve conduction velocity and regeneration after nerve damage. Common foods that are rich in vitamin C include citrus fruits, bell peppers, broccoli, berries, and tomatoes.


Vitamin E


The antioxidant benefit of vitamin E is that it reduces the oxidisation of the cell membranes in the nerve cells. It may also block signalling interference so that stimulation signals pass freely in the nerves and muscles. The Nurses’ Health Study revealed that increased vitamin E intake was associated with better movement and muscle strength among older women. Vitamin E is available in nuts, seeds, spinach, broccoli, tomato and olive oil, and the recommended dietary allowance is 15 mg (22 IU) daily.


Magnesium


Magnesium has a role to play in more than 300 enzymatic reactions in the body, including muscle, nerve and heart functions. Deficiency affects physical performance adversely – related to inflammation, muscle loss and poor oxygen supply. Moreover, it participates in nerve transmission and conduction with the help of electrolytes as well as neurotransmitter regulation. Some of the good sources for this nutrient include the following; dark leafy green vegetables, nuts and seeds, beans and avocados. Adult women require 320mg, while adult men require 420mg on a daily basis. Those who are active require more of it.

Conclusion


Supplementing your diet with vitamins such as D, B complex, C and E and minerals like magnesium in their natural form and as supplements helps in the improvement of both muscle and nerve tissues. Micronutrients include vitamins and minerals, and these nutrients should be available in adequate quantities in a balanced diet. Still, those with deficits or higher needs could use an extra quality multivitamin/mineral supplement so they do not develop deficiencies affecting muscular or neurological systems. As with any condition, it is recommended that before taking any supplements, you should first discuss it with your doctor.

For the best quality multivitamins and other health supplements, visit Genetic Nutrition!

FAQs


Which vitamins aid in nerve repair?

Critical peripheral nerve injury and regeneration vitamins include the B complex comprising of thiamine and riboflavin, vitamin C, vitamin E and Vitamin D due to antioxidant properties and modulation of neural conduction.


Which vitamins can prevent leg cramps?

It has been noted that some vitamins are associated with cramps and restlessness of muscles. Certain nutrients are highly recommended to ease muscle cramps, and among them are vitamin B complex (B1, B5, B6, B12), vitamin D, vitamin E, magnesium, calcium, potassium and even fish oil supplements.


Which fruit contains vitamins for muscles?

There is a lot of vitamin C present in citrus fruits, such as oranges, which is important in the maintenance of muscle tissues and blood vessels. Muscles contract with the help of potassium, and bananas are rich in potassium. Raspberries contain vitamin E, which will help in cases of inflammation. At the same time, avocados also provide vitamin E. Pine apples, kiwis, papaya, and cantaloupe are other fruits that also help the muscles function well due to their vitamin C and K content.

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