Muscle cramps are a painful and uncomfortable symptom. It is characterized by spontaneous contractions of a muscle in the body. By eating foods dense in nutrients, it will help you lessen or prevent muscle cramps in the body. This article will tell you about the essential vitamins to include in the diet to prevent muscle cramps.
- 1 Types of Muscle Cramps
- 2 Vitamin B5 or Pantothenic acid
- 3 What are the causes of muscle cramps?
- 4 How long does a muscle cramp last?
- 5 How can you control muscle cramps?
- 6 Why does our body need B Vitamins?
- 7 What can make you magnesium deficient?
Types of Muscle Cramps
Now, muscle cramps can be of various types, so it becomes really difficult to detect the real reason. To know it better, get a brief idea about their possible types.
Activity Muscle Cramps
Activity muscle cramps take both activities and injuries into consideration. If you have been through an accident and have a bone broken, then it is natural to get a crampy feeling in that area when you are involved in strenuous activity.
However, such cramps might also spike if you are continuously involved in rigorous activities. This often happens when the muscles get fatigued and cannot circulate the blood well to the different parts of the body.
Fluid Shift Cramps
Our body is made up of several fluids, and when even a single one of it shifts, we can get a cramp. When the distribution of the body fluids isn’t the same and fluctuates often, you might get cramps. Often, when magnesium or calcium is deficient, getting such cramps are quite common.
Rest and Dehydration Cramps
You might also get cramps when you are doing absolutely nothing or not meeting your hydration levels of the body. Rest cramps usually happen when the body is at rest for a prolonged time or in a position when the body fails to carry on the blood circulation easily.
At the same time, the cramps which happen due to dehydration are just because you are not hydrating yourself enough. So, whenever you tend to get these cramps, drink water and relax the muscles of the body.
Though not very common, dystonic cramps affect the muscles that usually tend to work in the opposite direction of the movement it is supposed to follow.
It might creep in when you are doing a particular activity writing for a prolonged time, and the walls of blood vessels shrink, making it difficult for the blood to reach the muscles.
Pyridoxine or Vitamin B6
Pyridoxine is also called vitamin B6. It is one of the B-complex vitamins. The body does not make it. It is obtained only from the diet.
This vitamin in the active form works as an enzyme cofactor in more than a hundred enzyme reactions in lipid, amino acid, and carbohydrate metabolism. It helps the body to store energy from carbs and protein in food.
Prime sources of this vitamin are
- Soya beans
Vitamin D is another essential vitamin that is effective in muscle cramps. Vitamin D is needed so that phosphorus and calcium are adequately absorbed in the body.
In this way, the combination of the trio helps develop bones. The best sources of Vitamin D are sunshine or supplements. There are very few food sources of this vitamin.
Some of the best sources of vitamin D are:
- Cod liver oil
- Vitamin D fortified Orange juice
- Vitamin D fortified milk
- Vitamin D fortified Yogurt
- Egg yolk
- Vitamin D fortified Cereal
Vitamin B1 or Thiamine
Vitamin B1 or thiamine is one of the B vitamins. It plays a vital role in metabolism. 100 mg of this vitamin, along with 40 mg of pyridoxine once daily, can give you the much-needed relief from muscle cramps.
Some of the best sources of thiamine are
- Whole grains
- Fish, Meat
- Vitamin B1 fortified cereals
- Infant formulas
Vitamin B5 or Pantothenic acid
Vitamin B5 is another vital vitamin in the B vitamins category. Its low levels in the body are linked to dysfunctional energy generation. All the discomforting might go away by eating foods rich in Vitamin B5.
Best dietary sources of Vitamin B5 are:
- Organ meats
- Whole grains include whole wheat, oats, and brown rice.
- Sunflower seeds
Muscle cramps can disrupt your sleep, daily activities, and workout. If you frequently experience muscle cramps, then include these vitamin-rich foods into the diet to get natural relief. If you do not find any reduction in the symptom, speak with the doctor about possible treatment options.
What are the causes of muscle cramps?
It can be due to intense exercise, medical conditions, an imbalance in the electrolyte, low blood supply to the muscle, neuromuscular abnormalities, nerve compression, medication use, dialysis, water deficiency in the body, etc.
How long does a muscle cramp last?
They are harmless and generally last for a short term, usually subsiding in just a few seconds.
How can you control muscle cramps?
Taking a daily supplement of eight B vitamins: B1 or thiamine, B3 or niacin, B5 or pantothenic acid, B6 or pyridoxine, B7 or biotin, B9 folate, and B12. The combination of these supplements helps get relief from muscle cramps.
Why does our body need B Vitamins?
B vitamins are a beneficial vitamin that contributes to proper muscle tone and nerve function in the body. This vitamin is useful for nighttime muscle cramps. It promotes maximum cellular health, proper nerve, and brain functioning in the body. It also enhances the cardiovascular wellbeing of a person.
What can make you magnesium deficient?
As you age, your body absorbs around 30 percent less magnesium.
Alcohol and smoking help lower magnesium levels.
Processed foods also have low amounts of magnesium.
Many drugs, such as antacids and lowers magnesium absorption.
Low levels of vitamin D reduces the rate of absorption of magnesium in the body.
Lacey Arlo is a wellness expert and a nutritionist who aims to help members with health and diet queries. Lacey Arlo has worked with junior, national, and Olympic-level athletes by providing them with customizing programmers, supplement strategies, and support during their travel and competition. From weight management, PCOD, thyroid-related weight loss, and nutrition for children to diets for pregnant and diets for senior citizens, She offers nutrition-aided solutions for different age groups with consideration for each person’s unique health demands.