Muscle contraction and mineral

 Here are the top four minerals muscles need to function.

• Calcium- When this mineral is talked about it is mainly due to its function in bone health. Muscle use calcium to contract, or move. During exercise, if your muscular calcium runs low, you may experience fatigue.
• Magnesium- This mineral is a natural calcium blocker, helping your muscle relaxes after contracting. When magnesium levels are low, your muscles may contract too much and cause symptoms such as cramps or muscle spasms.
• Potassium- Its role in transmitting electrical impulses gives potassium an important role in muscle contractions. A low potassium level inhibits muscle relaxation, causing rigid muscles that lead to tension and impaired function. Common symptoms of a potassium deficiency include muscle weakness and spasms, and if left untreated, potassium deficiency can cause the breakdown of muscle tissue.
• Sodium- Sodium is essential to your muscles and controls your body’s fluid balance and nerve impulses.

Salt (sodium chloride) is essential for life. Total body sodium in an average 70-kg person is of about 4,200 mmol (~100 g), of which 40% is found in bone and 60% in the fluid inside and outside of cells (1).

Means per kg a human have 1.43g Sodium

 Total body chloride averages 2,310 mmol (~82 g), of which 70% is distributed in the extracellular fluid and the remaining is found in the collagen of connective tissue (1). Multiple mechanisms work in concert to tightly regulate the body's sodium and chloride concentrations. Although this review emphasizes the function and requirements of sodium, sodium and chloride ions work together to control extracellular volume and blood pressure (1).

Dietary sodium is a major determinant of urinary calcium loss (1). High-sodium intake results in increased loss of calcium in the urine, possibly due to competition between sodium and calcium for reabsorption in the kidneys or by an effect of sodium on parathyroid hormone (PTH) secretion. Every 1-gram (g) increment in sodium (2.5 g of sodium chloride; NaCl salt) excreted by the kidneys has been found to draw about 26.3 milligrams (mg) of calcium into the urine (1). A study conducted in adolescent girls reported that a high-salt diet had a greater effect on urinary sodium and calcium excretion in White compared to Black girls, suggesting differences among ethnic groups (4). In adult women, each extra gram of sodium consumed per day is projected to produce an additional rate of bone loss of 1% per year if all of the calcium loss comes from the skeleton.

Healthy muscles need an adequate supply of vitamins and minerals. We have a total of 640 muscles - each one of them representing strength, endurance and mobility. Besides the well-known muscles, such as biceps and triceps, our organs and vessels are also made up of muscle tissue. 

But unfortunately there are also many types of muscle pain. That's why it's important to train your muscles properly and provide them with all the vitamins and minerals they need to perform at their best. 

In this article we explain which vitamins & minerals are particularly important and when muscle pain can be a deficiency. 

DO YOU SUFFER FROM MUSCLE PAIN?

There are many different types of muscle pain and we have all experienced at least one of them. Here is an overview of the most common forms of muscle pain: 

1. Muscle tension

Whether it is in the neck or shoulders, tension is one of the most common types of muscle pain. Workers who spend many hours sitting down often suffer from muscle tension in the arms, shoulders, back or neck. The reason for this is one-sided movement and often also stress. Stretching exercises and fascia rolling massages help to relieve the pain and relax the muscle. 

Magnesium supports normal muscle function. Magnesium is therefore particularly important in stressful times. Because as soon as there is not enough magnesium in the body, the muscles can no longer relax properly. This leads to the typical tension. We therefore recommend that you take magnesium capsules regularly. 

B vitamins also help your muscles. They support your nervous system in a natural way, which also has an effect on your muscle tension. This is because muscle contraction is controlled by the nervous system. Muscles and nerves therefore interact directly, which is why nervous tension is often felt in the muscles. The B vitamins B1, B2, B6 and B12 can then stabilise the nerves.

2. Pulled muscles and muscle injuries

Athletes in particular are familiar with this complaint. Strained muscles and injuries often occur after sports accidents. The muscles are overstretched too abruptly and quickly. Muscle injuries can range from a small tear, as is the case with the classic muscle strain, to a torn muscle fibre. You should now rest and leave your muscle alone. 

Collagen can help you during this time. Collagen is a protein that is used to make tendons, bones and connective tissue. If you have a muscle fibre tear, it is most likely that the connective tissue (fascia etc) surrounding the muscle is also damaged and needs nutrients for optimal healing.

You should also make sure you get enough omega-3. Omega-3 can help with the regeneration of your muscle. In our shop you can find omega-3 from fish oil as well as a vegan version from algae. 

3. Sore muscles

We are all familiar with sore muscles. Whether it's after jogging, weight training or an intensive yoga class, the next morning we often have a severe muscle soreness. It signals to you that you have made new movements, discovered new muscles and fasciae. 

To relieve your sore muscles, magnesium, potassium, zinc and B vitamins can help. Zinc, like magnesium and potassium, is excreted when you sweat. But it's important to have zinc in your body - it aids muscle-building processes and wound healing. In addition, zinc ensures a balanced acid-base ratio. It has a positive effect on muscle building and against muscle soreness.

4. Muscle cramps

Heavy sweating, insufficient water intake and gastrointestinal infections can lead to increased fluid loss and thus disturbed electrolyte balance. This often leads to a deficiency of minerals such as magnesium, potassium or calcium - a common cause of muscle cramps, which everyone has probably experienced in their feet or calves at night while sleeping.

So you should make sure you get enough magnesium, potassium and calcium to prevent muscle cramps.  

OVERVIEW OF THE DIFFERENT VITAMINS & MINERALS FOR YOUR MUSCLES

Clearly, you need vitamins and minerals for healthy muscles. They provide you with valuable energy and support your muscles in their functions. 

In particular, you need the following vitamins for healthy, normally functioning muscles:

• Vitamin Dstrengthens muscles. In addition to bone mineralisation disorders (osteoporosis), muscle weakness and spasms are typical vitamin D deficiency symptoms.
• Vitamin B1 for the transmission of impulses during muscle activity and energy production through the utilisation of sugar as well as other carbohydrates. A B1 deficiency can therefore lead to muscle atrophy. 
• Vitamin B2 ensures that you are supplied with sufficient energy and oxygen, which incidentally also boosts fat burning. Muscle weakness can be the result of an undersupply. Warning signs, however, are already torn corners of the mouth or inflammation of the oral mucosa.
• Vitamin B6 is one of the most important vitamins for protein metabolism because it breaks down glycogen (a carbohydrate) stored in muscle cells to provide short-term energy.
• Vitamin B12 is important for energy metabolism.
• Vitamin C and E protect cells from free radicals (aggressive, cell-damaging metabolites), although their effect on muscle strength and endurance is not undisputed. At least, antioxidant substances are not said to have any significant effect on muscle soreness. 

Other micronutrients:

• Magnesium is involved in many metabolic processes in the body, but plays a very special role for muscles: magnesium controls muscle contraction and increases the resilience and regeneration of muscle cells. At the same time, it reduces the susceptibility to cramps. Magnesium works best together with calcium and potassium.
• Omega-3 fatty acids support muscle regeneration and counteract muscle breakdown.