4 Vitamins and 5 Minerals That Help Relieve Muscle Spasms

December 13, 2022December 13, 2022

If you experience painful contractions in your muscles that you can’t control, you know what a muscle cramp feels like. These can last for a couple of seconds or a few minutes. They are often commonly felt after exercise or overuse of a muscle. This can be from dehydration, mineral deficiencies or lack of vitamins. If your muscles are cramping regularly, it may be because you are lacking specific minerals and vitamins. It’s always a good idea to speak with your doctor before starting any supplements.

Vitamins for Muscle Cramps

Vitamin B12

Being deficient in vitamin B12 can be linked to low blood pressure, shaky movement, tingling and muscle weakness. These symptoms all can contribute to muscle spasms or twitching. B12 is required for healthy red blood cells, which is why you can suffer from anemia if you don’t have enough. Synthesis of DNA and nerve conduction also benefit from vitamin B12. It is naturally occurring in dairy, eggs, meat and fish. It is also water soluble, so can be stored in the body in case of shortages.

Vitamin B6

Muscular skeletal issues such as leg and arm cramps can be caused by a lack of vitamin B6. A deficiency in B6 is commonly seen in alcoholics, causing the muscle twitching. This is because they don’t often eat well-balanced meals and have malabsorption troubles. This vitamin intake can help with cramping, especially when taken with other B complex vitamins such as B12. B6 is important to several chemical reactions in the body, including releasing glucose to muscles. You tend to need between 1.3 and 1.7 milligrams of vitamin B6 every day. This can be gotten by eating spinach, walnuts, bananas, or salmon. Like B12, B6 is also water soluble. This is another one of vitamins for muscle cramps.

Vitamin D

Muscle cramps, extremity tingling, and muscle twitching can all be from a Vitamin D deficiency. Other problems caused by Vitamin D deficiency are bone cancer, hypertension and diabetes. If you aren’t getting enough vitamin D, phosphorous and calcium may not be absorbed adequately. This can cause tetany, which makes for hand and face spasms. The most common way to get Vitamin D is through direct contact with sunlight and your skin. You can also find it in some foods such as liver, fatty fish, and milk. You need about 600 international units of Vitamin D to maintain healthy bone and muscle development.

Vitamin E

There are cases where Vitamin E can help with muscle cramps because of poor circulation. It helps to keep the blood thin and dilate blood vessels, promoting good circulation. It can be particularly helpful if you have cramping from varicose veins. For the best results, choose a 1,000 IU daily dose in the d-alpha-tocopherol form. Vitamin E is another one of vitamins for muscle cramps.

Minerals for Muscle Cramps

Calcium

Many people don’t understand that calcium is needed to normal muscle function, including your heart. Those who have low levels of calcium in their blood, may end up with tetani, where muscles contract continuously. This can cause heart failure.

Luckily, this severity of an issue is rare, but getting less than your optimal level of calcium is common, especially in those who cut out dairy products for fear of weight gain. If you don’t drink much milk, eat cheese or yogurt, you may need to take a supplement.

Magnesium

A severe magnesium deficiency is rare, but not getting enough is common, especially in western diets where fresh fruits, veggies, unprocessed cereals and grains and legumes aren’t eaten in large amounts. Those with muscle cramps may want to try eating more leafy greens such as broccoli, cabbage, spinach, lettuce, or get a supplement that has both magnesium and calcium, as they should be taken together. Please note that too much magnesium can cause diarrhea.

Potassium

Perhaps one of the most abundant minerals in food is potassium, yet some people are still deficient. This is often because people eat diets made of the same foods. It is also because fruit, cereals and grains are often avoided when dieting. If you drink too much water, potassium can be flushed from your system. The best way to insure you get your potassium is to eat five servings of veggies and fruits daily. You can get a variety of veggies, either frozen or fresh, and boil in chicken stock for a fat-free soup full of potassium. You can also use your juicer to make carrot, grape or apple juice for more potassium intake.

Don’t start supplements without speaking to your doctor first. You should also seek your doctors advise while taking the supplements, this is because some meds can interact with potassium. Too much potassium can cause hyperkalaemia, which can be harmful. This is why it is most often recommended that you eat more fruits and veggies rich in this mineral.

Sodium

Most of those eating a western based diet will get plenty of sodium, as the largest portion of their diet is comprised of processed food. If you drink an over-abundance of water, sweat a lot, or have poor kidney function, you can end up sodium depleted and have muscle cramps.

If you are working out hard in hot weather, you may need to increase your sodium. Most drinks like Powerade make it easy. If you suspect your cramps may be from not getting enough sodium, you should try adding a pinch or two of salt to your food over the next week or two.

Iron

Besides vitamins for muscle cramps and above minerals, another important mineral is iron. It helps with oxygen transportation in the body. It can often be associated with restless leg syndrome. Blood tests are the best way to check for your levels of iron. There are some food items that are good for adding iron to your diet such as poultry, fish, nuts and whole grain. You should also seek medical advice before supplementing.

Lifestyle Changes to Avoid Muscle Cramps

Diet and Lifestyle Changes

• If you are experiencing a cramp, try stretching your leg. Follow up with massaging and rubbing the muscle gently. Add an ice pack if needed.
• Stretch before you exercise. Yoga can help with flexibility and muscle strengthening. Regular massage can also be beneficial.
• Make sure to warm up as well as cool down when you exercise.
• Get enough fluids. This means at least two liters every day, with more on days you exercise.
• If you perspire when you work out, when it’s hot, or during high stress, make sure to get electrolyte replacement.
• Make sure your diet has lots of veggies and fruits in it.
• Don’t where shoes that don’t fit well.

Important Notes

• Seek advice from your doctor if you have severe, frequent, or extended cramping. You may want to check your prescriptions to make sure they aren’t causing the cramping.
• If you have cramps in the chest that radiate through your shoulders, neck and arm, you could be experiencing a heart attack.

12 Foods That May Help with Muscle Cramps

Muscle cramps are painful, involuntary muscle contractions. Research suggests that replacing certain nutrients like potassium, sodium, and magnesium may help reduce them.

Muscle cramps are typically brief and usually over within a few seconds to a few minutes (1, 2).

Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors (2).

Some research shows that replacing certain nutrients may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5).

Here are 12 foods that may help with muscle cramps.

Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.

They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7).

When electrolytes become imbalanced, such as after intense physical activity, symptoms like muscle cramping can arise (3).

Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help.

One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells’ ability to contract, which may cause or exacerbate cramping (8).

Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9).

What’s more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function.

Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally — and for good reason.

It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping (10).

One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3).

This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed.

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Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin.

They’re packed with potassium, calcium, and magnesium — minerals that are vital for muscle function.

In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11).

Greek yogurt is a healthy dairy product that’s high in many nutrients, particularly potassium, phosphorus, and calcium — all of which act as electrolytes in your body.

Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat (12).

Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.

Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13).

Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor.

Bone broth may help reduce muscle cramps for several reasons. Given that it’s a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping.

Plus, bone broth is a good source of magnesium, calcium, and sodium — nutrients that may help prevent cramping.

When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe.

Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14).

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Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15).

One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16).

Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. However, more research in this area is needed.

Beet greens are the leafy, nutritious tops of the beet plant. They’re amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps.

For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. They’re also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17).

What’s more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. Optimizing blood flow may help reduce muscle cramps (18).

Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes.

A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19).

Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps.

However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps.

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Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20).

Salmon is also high in iron, a mineral that’s essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21).

Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22).

Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 8–55 mcg per 3.5 ounces (100 grams).

The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24).

Smoothies are an excellent choice for people who experience muscle cramps. They’re not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients.

For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level.

Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled.

Sardines may be tiny, but they pack a punch when it comes to nutrition.

These small fish are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D, and magnesium (25).

They’re also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26).

Muscle cramps are a painful symptom experienced by many people.

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.

If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.

If your symptoms don’t improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.

Muscle pain, irritability and pallor. How to understand that there is a deficiency of vitamins in the body

Pain in the muscles, irritability and pallor. How to understand that the body is deficient in vitamins

Some symptoms may indicate a lack of vitamins important for the body and immunity.

Self-isolation and a sedentary lifestyle can have a negative impact on the body. Due to restrictive measures, it is not possible to get a sufficient charge of vitamin D and other important elements for humans. In addition, in the spring, many people experience a deficiency of iodine, iron and magnesium, writes Life.ru.

Due to the lack of B vitamins, skin problems, irritability, chronic fatigue occur. Also, with a decrease in the level of vitamins in women, the hormonal background is disturbed. B vitamins, in particular B1, B5, B6 and B12, are important because they normalize the state of the nervous system. They can be replenished by eating vegetables, fresh fruits, nuts, spinach and oatmeal.

Iodine and iron deficiency can cause bad taste in the mouth, taste changes, headaches and pale skin. These trace elements can be replenished if there are apples, buckwheat, dried fruits and legumes. It will also be useful to eat red meat and liver.

Lack of vitamin C affects the health of teeth and gums. Nutritionists note that you can make up for the lack of this important vitamin not only with the help of ginger and lemon, but also with other vegetables and fruits: cabbage, greens, bell pepper, kiwi, orange, rosehip and sea buckthorn. In addition, the condition of the teeth is affected by fluoride, which protects teeth from caries and decay. A sufficient amount of fluorine is found in meat, seafood, oatmeal and buckwheat, apples.

Vitamin D deficiency causes insomnia, loss of strength, as well as decreased immunity and morbidity. During the coronavirus pandemic, it is necessary to make up for the deficiency of this important vitamin for immunity. According to experts, it is in May that vitamin D deficiency is much higher than in early autumn. To replenish its balance in the body, it is necessary to be in the sun more often – this is how vitamin D is synthesized in a person in the skin under the influence of ultraviolet radiation.

Deficiency of magnesium and potassium in the body provokes muscle pain and cramps. Also, according to experts, such unpleasant sensations are associated with a sedentary lifestyle, so you should do physical exercises daily. To make up for the lack of important trace elements, doctors recommend eating dairy products, legumes, as well as cabbage and lettuce.

Zinc also affects the general condition of the body. Its deficiency can be filled with cocoa, pine nuts, pumpkin seeds, peanuts and sesame seeds.

Previously, the St. Petersburg TV channel reported that scientists have found out which foods cause addiction to the refrigerator.

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Vitamins for the back and spine

Gimranov Rinat Fazylzhanovich
Neurologist, neurophysiologist, experience – 33 years;
Professor of Neurology, MD;
Clinic for Rehabilitation Neurology. About the author

Publication date: June 14, 2022

Pain and discomfort in this area is a common problem. Almost everyone has experienced it.

After completing a full course of treatment, patients often wonder what vitamins to pierce for back pain. After all, everyone today knows about their necessity and the serious impact they have. [1

Contents of the article:

• 1 What vitamins are injected for back pain?
• 2 Causes of back pain
  • 2.1 Vitamins of group B in the form of injections
• 3 Compatibility 041
  

  Which vitamins are injected for back pain ?

  Modern scientific research confirms the effectiveness of such therapy.

  Causes of back pain

  The use of vitamin injections for back muscles and strengthening of the spine began in recent decades, when the effectiveness of this method was proven. However, they are not always included in mandatory therapy. Therefore, it is extremely dangerous to prescribe them yourself, this should only be done by a specialist. [2]

  It is important to know the cause of the deficiency.

  Every tenth inhabitant of developed countries visits specialists at least once a year with neurological problems leading to severe pain.

  Doctors divide such patients into two conditional groups. Those whose discomfort is due to age and natural aging, degradation of bone and muscle tissue, and those whose illnesses are caused by an unhealthy lifestyle. For the former, intramuscular vitamins are often prescribed to prevent back pain.

  The factors provoking the development of diseases of muscles and bones include:

  • Excessive physical activity.
  • Lack of mobility.
  • Wrong diet.
  • Bad habits.
  • Obesity.

  In this case, without a special adjustment of daily life, even regular prophylactic courses of vitamins will not work.

  What vitamins to take if your back hurts, the doctor will tell you after a thorough examination. Therapy is selected taking into account the characteristics of the course of the disease and the physical condition of the patient. Not only the combination of specific substances is important, but also the dosage. If it is chosen incorrectly, then there is a high probability of a lack of a positive effect and the appearance of side effects. [3]

  Most degenerative and inflammatory diseases of the back are based on an unhealthy lifestyle, which includes, among other things, a lack of useful substances that help maintain the body’s blood supply and nourish new cells.

  Therefore, when identifying diseases of this type, as an additional therapy that enhances the effects of drugs, doctors prescribe injections of B vitamins. Which vitamin to inject for back and lower back pain depends on the symptoms that have manifested and the problem that needs to be solved.

  Prescribed:

  • Vitamin B6 when it is necessary to support the muscle corset and improve tissue nutrition, relieve inflammation.
  • Pyridoxine is prescribed for nerve root clamps, because it promotes their speedy recovery.
  • B1 is used if it is necessary to normalize the functioning of the central and peripheral nervous system. With the help of it, the nerve fibers responsible for regulating the nutrition of body tissues are restored.
  • Injections of vitamin B12 for pain in the back and lower back are prescribed for damage to the nervous tissue and the risk of complete death. It helps to restore the protective shell damaged by clamps or due to an infectious disease. [4]

  In addition to the vitamins of this group, vitamin D is also prescribed for osteochondrosis. The range of positive effects has not yet been studied, but it reduces the feeling of numbness, relieves convulsions.

  B vitamins injectable

  For pain in the back and lower back, for the treatment of the spine vitamins of group B in the form of injections, tablets or drops.

  Doctors consider injections to be the best option for administering the drug in case of back diseases, as it ensures that the active substances get directly to the place of the necessary impact. Depending on the factors, a course is selected from 10 to 20 injections.

  Depending on the specific substance needed, add specific foods each day:

  • B12 – kelp and its products, tofu soy cheese, lamb, liver and some fish.
  • B1 – chicken, products containing grains, liver.
  • B9 – greens, avocados and bananas.
  • B6 – eggs, lamb, cottage cheese, tuna, liver, cheese nuts.

  It is worth remembering that changing your diet is not a panacea. As a maintenance tool between courses of vitamin therapy, this is a way to maintain the required amount of nutrients in the body, but it cannot replace injections during an exacerbation of the disease.

  It is up to the doctor to decide which vitamin injections to use for back pain, he will also tell you the name of the drug that is suitable depending on the specific characteristics and accompanying substances. Self-administration in this case is extremely dangerous, since the wrong dosage or combination of active ingredients can bring not only benefits, but also harm during treatment.

  Compatibility

  The list of B vitamins for back pain and low back pain injections to relieve symptoms is wide, but choosing and using the one you like is dangerous on your own. Due to the specifics of compatibility, drugs may not work, or react with other drugs, worsening well-being.

  Often, special complexes are prescribed, in which special neutralizing elements are introduced. But in most situations, several drugs are used at once. B vitamins do not combine with each other, therefore, when making appointments, the doctor will develop a treatment regimen. Injections with different medicines will be given every other day to get the benefit.

  Individual vitamins of group B in severe diseases

  Particular attention should be paid to the level of specific substances from the group in the body, since they benefit the body, and the lack is felt critical.

  Attention is paid to vitamin B12, as it is an element of metabolic reactions in the body. It is involved in the synthesis of erythrocytes, nucleic acids, affects blood clotting. A sufficient amount is necessary for the formation and maintenance of the central and peripheral nervous system. Therefore, in case of severe diseases affecting the nervous tissues in the lower back, the course of this substance is prescribed without fail. With its deficiency, it is likely that damaged nerves will not be able to recover.

  There is an opinion that tablets and injections with vitamins of the B group, in particular B12 , are the most effective remedy for back pain. But it is worth remembering that this is not the case. Such drugs are added to therapy additionally, since their main task is to enhance other drugs and maintain natural processes for the body. Such injections are an important part of therapy, but cannot replace it all.

  References:

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