Muscles are required for every body movement, such as sitting, standing, walking or even sleeping. Therefore, it is important that one should aim to keep the muscles healthy and strong. Apart from regular exercise and protein consumption, vitamins also play a very crucial role in keeping your muscles healthy and strong. Given below is a list of best vitamins for muscle health.
Best Vitamins For Muscle Health
Vitamin C
Vitamin C is a water-soluble vitamin that is required for keeping your muscles healthy and strong. Vitamin C is known to aid in the production of elastin and collagen, which are connective tissues that are required for boosting muscle growth.
Vitamin C, when consumed in conjunction with other vital nutrients such as calcium, potassium, magnesium and phosphorous, helps in maintaining muscle mass. If there is not enough vitamin C present in your body, it will result in decreased healthy blood vessels, which are required to transport oxygen as well as other vital nutrients to other parts of the body.
The recommended daily intake of this vitamin is around 75-90 mg for adults. In most cases, following a healthy diet, loaded with citrus fruits and vegetables, will supply you with the recommended daily intake of this vitamin. You could also make use of a multivitamin tablet, as it is more convenient. However, it is important to note that you should not consume more than 2000 mg of this vitamin as it may result in serious side effects.
Vitamin E
Vitamin E is a fat-soluble vitamin that exhibits the properties of an antioxidant and may prove beneficial for keeping your muscles healthy. Vitamin E is known to play a crucial role in boosting the amount of oxygen present in the body, which is required for the optimal functioning of the muscles.
When taken along with other vitamins and insulin, this vitamin is considered beneficial in aiding the conversion of carbohydrates into energy, which is required for moving your muscles and keeping them strong. If you suffer from any muscle problem or fibromyalgia, which causes muscle pain as well as weakness, it is important that you consume enough vitamin E in your diet.The recommended daily intake of this vitamin is 15 mg for adults. There are several good food sources of vitamin E and they include olives, nuts, seeds and corn. You could also consume a multivitamin supplement to meet your daily requirement of this vitamin.
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Vitamin B12
Vitamin B12 is known to play a crucial role in the functioning as well as co-ordination of muscles. Vitamin B12 is considered beneficial in keeping your nerves and red blood cells healthy. Red blood cells are known to supply oxygen to several parts of the body.
A deficiency of this vitamin is known to result in the symptoms of muscle weakness as well as fatigue. The recommended daily intake of this vitamin is 2.4 mcg for individuals above 18 years of age. Dairy, fatty fish and meat are excellent sources of this vitamin. You could also make use of a multivitamin supplement to meet your daily needs of this vitamin.
