What vitamins and minerals build muscles?

The muscles They are responsible for allowing the mobility of the body and ensuring the proper functioning of the organism. To keep them strong and healthy, health specialists recommend a few vitamins and minerals which can help the sports performance and regeneration of muscle tissue.

Regeneration is vital for the muscles to resist the mechanical stress of the contractionwhich often causes a cell damage and can cause symptoms such as overloads, cramps, tendonitis, contractures, injuries, joint damage, among others, according to William Roman, first author of the study and researcher at Pompeu Fabra University (UPF).

To prevent this type of discomfort it is essential to train correctly, respect breaks and follow a good diet that includes basic micronutrientssuch as those shown below.

Vitamins and minerals that strengthen muscles

1) Football: It is not only responsible for keeping bones and joints strong but also participates in muscle contraction. That is why its deficiency can lead to weakness, itching and spasms.

2) Potassium: It contributes to proper muscle performance and its intake prevents cramps and fatigue. This mineral is lost in sweat along with other electrolytes, which is why it’s crucial to consume it in adequate amounts to avoid low blood levels.

3) Vitamin D: a deficiency of this vitamin is associated with fatigue and muscle pain, while its consumption is related to greater physical performance in terms of strength.

4) Vitamin C: One of the causes of muscle pain is oxidative stress resulting from intense physical effort. Vitamin C is a powerful antioxidant, so it can help counteract the buildup of free radicals and improve post-workout recovery.

5) Silicon: Like vitamin C, it is involved in the creation of collagen and elastin, essential constituents of the connective tissue that supports and protects various structures in the body. Therefore, it is a key element in regenerating muscle tissue and relieving overload.

6) Magnesium: It has been shown to stimulate muscle repair and reduce discomfort caused by training. It also increases protein synthesis, aiding recovery and even muscle development.