We’re all told that vitamins are essential to keeping us healthy, and well, it’s true! Consuming the proper amount of the right vitamins can help you achieve your fitness goals, can help you maintain a healthy lifestyle, and can even help you heal from muscle injury quicker.
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One of the best ways to incorporate the correct vitamins into your diet is through fresh produce and natural ingredients. That’s why we’ve created the ultimate guide to the best vitamins for healing muscle damage.
What Vitamins Help Heal Muscles?
What are the best vitamins for muscle damage repair? The following vitamins are all essential to helping your muscles repair themselves after intense physical activity such as running, weight lifting, and high-intensity sports.
Vitamin A plays a big role in healing your muscles. It supports and promotes protein synthesis, which is the process of turning protein into muscle tissue. This process is the essence of muscle repair, and vitamin A is basically the heart of the entire job.
Vitamin A is also good for eye health and reproductive health, so adding it to your diet is well worth it. A few of the best sources of vitamin A are:
- Dark leafy greens and vegetables
- Cod liver oil
- Orange peppers
- Sweet potato
B12 vitamins are essential to making sure your muscles regenerate correctly and heal quicker. Vitamin B12 is especially important because it makes sure there is a good blood flow to the damaged muscle, and this promotes healthy healing.
Vitamin B12 is also essential to your brain health, specifically to keeping the signals between your brain and your muscles efficient and healthy. This connection ensures that your muscles remain healthy, and that they repair themselves when the need comes.
Some good examples of foods with vitamin B12 are:
- Organ meats (animal liver and kidneys)
Vitamin C is a must for healing muscles. It is what many refer to as a ‘building block’ of muscle tissue and connective tissue. Without enough vitamin C, our muscles can’t regenerate properly, and they become weak and vulnerable over time. Not to mention, they also begin losing mass.
Vitamin C also acts as an anti-inflammatory agent, which in turn helps reduce the swelling and the muscle pain caused by swelling. Therefore, keeping a steady vitamin C intake when leading an active lifestyle is very important.
Foods high in vitamin C include:
- Citrus fruits such as grapefruits, lemons, limes, and oranges
- Green and red peppers
In order for the new muscle tissue to form, your body needs vitamin D. This vitamin is important because it promotes new muscle growth and even forms part of the cells themselves. Without vitamin D, our muscles can possibly grow weak, and can have a hard time repairing themselves.
The skin actually produces vitamin D after being in the sun for a while, but otherwise, vitamin D is very easy to incorporate into your diet. It’s found in foods such as:
- Fatty fish (tuna, sardines, salmon)
- Eggs (yolks)
- Dairy (cheese, mik)
- Soy products (soy milk, tofu, raw soy)
- Beef liver
- Fortified foods (breakfast cereals, some dairy products)
Vitamin E is very good for our skin and hair, but it’s also good for our muscles. It is one of the best vitamins — along with vitamin C — to help combat muscle inflammation and muscle pain after damage occurs.
Anti-inflammatory foods are also important in the muscle healing process, because it can ease the pain, but also make it much easier for our bodies to heal themselves. The foods with the most vitamin E are:
- Leafy vegetables
When you maintain a healthy and active lifestyle, it is necessary to make sure you equip your body with the necessary nutrients to repair itself if you get injured or strained. Keeping true to a healthy diet is beneficial in more ways than keeping your waistline as you want it. By learning more about how you can help your body, your diet becomes more than just eating, it becomes your medicine and your fuel.