Why vitamin D helps in case of muscle pain

The "Vitamin of the Sun", also known as vitamin D, is an essential nutrient that makes our strong bones much more. We already know that the immune response can improve, even low concentrations of vitamin D have been associated in the body with a greater severity of autoimmune diseases and viruses such as SARS-COV-2.

In addition, the evidence of vitamin D on bone metabolism and immunoregulation open a new way of treatment for chronic pain. Can you contribute more to our muscles?

The answer is a resounding yes. Either by stress, by exercise or a vertiginous rhythm, the inflammation and oxidation They are two quite recurring processes in the body. Although more studies are still necessary, there are many previous evidence that study the effect of vitamin D in this regard.

Unlike others such as Vitamin c, The D stands out above all the others. In many articles we talk about her as a Hormone with neuromuscular action And there is great diversity of studies on its potential use in supplementation and its impact on the reduction of falls and improvement in recovery.

Vitamin D and muscle pain 

How does vitamin D help relieve muscle discomfort? This essential nutrient favors muscle function, It can reduce inflammation and increase calcium absorption, key components for healthy muscle contraction.

When there is a vitamin D deficit, muscle weakness and discomfort can be experienced. In addition, if chronic pains are also suffered, it is common to have low levels of vitamin D. Optimize their levels can help gain more strength, a prompt recovery and minimize pain.

The study of fibromyalgia, pathology that mostly affects soft tissues and is associated with chronic pain and fatigue, has several hypotheses around vitamin D and that is that the paths of pain related to immune, neurological and hormonal changes are potentially influenced by vitamin D.

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Vitamin D vegan sources: beyond blue fish and eggs

If you have been investigating vitamin D food sources, you probably have encountered the usual suspects such as blue fish, eggs and meat. But what if you follow a vegan lifestyle or are looking for more than Sota, horse, king? You can get your dose of vitamin D from plant options such as Vitamin D3 from mushrooms and fungi, lichens and algae. It is a natural and effective alternative to maintain your high levels. You can even look for options in supplementation, although in this sense it is also interesting to follow some tips on quality and safety:

• The liquid format is the most common. The bioavailability (assimilation of your body) is greater if the base is an oil. You can choose base vegetable oils such as coconut.
• Quality formulas do not contain alcohol
• Choose great durability formulas. A good option is in 2000 IU/ daily.
• You do not have to buy formulas that combine vitamin D with K2 because as we will see, this is obtained naturally from your metabolism and other foods such as fruits and vegetables.

Fungi, fruits and other vit d sources

Although sunbathing is the best way to obtain your dose of vitamin D, do not forget that we are what we eat and that in a rich, varied and balanced diet there are many of the nutritional responses we are looking for. Check out this list of outstanding foods in vitamin D:

• Fungi and mushrooms: The mushrooms, the Shiitake or the Maitake They are very rich in Vitamin d. Professional trick: If you are going to cook them, before put them under the sunlight to increase their vitamin D. isn't it great? Mushrooms are a great source of ergosterol, the precursor of vitamin D.
• Algae (Chlorella and Spirulina): These nutrient -rich green algae are often acclaimed as a "superfood" and is a good solution to include in the diet.
• The bananas: fruit is rich in magnesium and essential for the metabolism of vitamin D. acts as a cofactor of enzymes that convert vitamin D in the kidneys of its inactive form (Calcifediol) to its active form D3 (Calcitriol). In a medium banana you can find up to 32 mg of magnesium.
• The grenade: Versatile and nutrient fruit. Include grenade in their meals as a result of its high vitamin K (a fat soluble vitamin), and can help with the processes responsible for the absorption of vitamin D. A portion of 174 g offers 28.5 micrograms, which is 24% of its CDR of Vitamin K. 

Muscle pain: function, inflammation and recovery

It is true: low levels of vitamin D can cause pain and muscle weakness. Taking supplements can improve muscle strength and relieve discomfort, especially for those who start with low levels. This nutrient changes the rules of the game.

Low levels of vitamin D show a high correlation with an increase in chronic pain conditions and can exacerbate problems such as fibromyalgia, leading to muscle weakness and discomfort. Incorporate these natural sources to your diet:

• Favors muscle function: Vitamin D helps to regulate muscle contractions, reducing cramps and spasms.
• Improves recovery: Combining vitamin D with food -rich foods such as bananas optimizes muscle repair.

SUMMARY

If you suffer from muscle or chronic pain, maintaining adequate levels of vitamin D can be the key to finding relief. However, it is health professionals that can best help you with the specific needs of your body.

In this sense, it is extended the use of analgesics and anti -inflammatories type paracetamol and ibuprofen. Recall that medications require professional prescription and that there are contraindications, risk of toxicity if strict recommendations are not followed and, of course, gastrointestinal side effects, among others. Faced with any questions, it is the health professional who must indicate and guide what your body needs.