With age come certain health difficulties most seniors experience, including leg weakness and cramps.
Sometimes, even the slightest movements feel like more than the body can handle.
These common issues, however, are not solely related to age as many believe. The truth is that it has to do a lot with what is missing in a person’s diet.
The good news is that adding specific nutrients to your diet can make a big difference, helping to combat weakness and keep your legs cramp-free.
1. Vitamin D – The Strength Stabilizer
According to NHS, Vitamin D helps regulate the amount of calcium and phosphate in the body, two essential nutrients for healthy bones, teeth and muscles.
Studies suggest that almost 60% of older adults lack sufficient levels of Vitamin D. Taking a daily dose of 800 to 2000 IU of vitamin D3 supplements can reduce the risks of fall by 25%.
Except for supplements, you can increase the intake of Vitamin D through sun exposure and consuming fish like salmon.
2. Magnesium – Nature’s Muscle Soother
One possible reason for leg cramps may be magnesium deficiency. This mineral helps relax your muscles and reduce cramp triggers at the cellular level.
To restore muscle balance, aim for 320 to 420mg of magnesium daily.
Great sources of this mineral include spinach, pumpkin seeds, avocado, edamame, tofu, and chia seeds.
3. Vitamin B12 – The Nerve Connector
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Vitamin B12, also known as cobalamin, along with vitamins B1 and B6, is essential for nerve health. They help in the healing of nerve damage and relieve nerve damage symptoms like pamamanhid (numbness) and tusok-tusok (tingling).
