When you put extra stress on your body, your body needs extra vitamins to help your muscles recover. In addition, if you do not have a well-balanced diet full of vitamins, your body could be lacking an essential vitamin to prevent and treat an injury or strain. Here are 6 vitamins that are essential in helping your muscles recover.
Vitamin C is a strong antioxidant and anti-inflammatory vitamin, which helps speed muscle recovery. Vitamin C also helps your body create collagen which helps protect your muscles, skin, tendons, and bones, making Vitamin C essential for muscle recovery. By strengthening collagen, joints and muscles are more resilient, capable of handling extra stress, and are less prone to injury.
B-complex vitamins use macronutrients to help your cells produce usable energy so that your muscle cells have the fuel needed to repair tears. B-complex vitamins also assist your body in metabolizing amino acids and protein, producing red blood cells which deliver oxygen to your muscles, and supporting muscle growth.
Vitamin D is widely known to help maintain healthy bones. This essential vitamin also supports protein synthesis and promotes nutrient absorption. As we age, a Vitamin D deficiency affects us more and more. From supplements to dietary changes, it is essential to incorporate Vitamin D more and more for muscle recovery and bone health.
CoQ10 an important antioxidant and anti-inflammatory vitamin that prevents cellular damage and muscle fatigue in athletes. It regulates inflammatory pathways in the body that increase during and after exercise. It can also increase bone formation, decrease bone resorption, and improve cardiovascular health.
After an injury or a lot of activity, your muscles experience some inflammation, which—if inflamed too long—can slow down recovery. Omega 3’s are known for their anti-inflammatory properties and are essential for hormone synthesis and bone repair while reducing muscle soreness. Some studies suggest omega-3 supplements help increase muscle protein and reduce the loss of muscle during immobilization.
Vitamin A supports protein synthesis—the process of creating protein molecules—which is essential for muscle recovery. Just like Vitamin C, Vitamin A has antioxidant properties, protecting your cells from molecules that may play a role in heart disease and cancer. Vitamin A also plays a role in providing structural strength to muscles by promoting bone development and cell growth.
There are plenty of natural ways to promote muscle recovery, including dietary changes, acupuncture, chiropractic care, massage, and even electronic muscle stimulation. Interested in learning more? Call or contact Arapahoe Chiropractic & Acupuncture Center today!
BY: Dr. Friedman
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