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
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).
4. Collagen – The Structural Support
Collagen is a protein mainly of amino acids such as glycine, proline, and hydroxyproline. It is found in connective tissue, skin, tendons, bones, and cartilage. However, over time, collagen production drops, reducing cushioning in joints and weakening connective tissues.
This is why it’s essential to increase your collagen intake by taking hydrolyzed collagen peptides with vitamin C to improve absorption, drinking bone broth, or eating collagen-rich foods like chicken skin and oily fish.
5. Omega-3 Fatty Acids – Inflammation’s Opponent
A study published in Circulation Research found that fish oil supplements with a specific omega-3 formula can lower inflammation by increasing molecules that control certain blood functions.
Good sources of omega-3 fatty acids include sardines, wild-caught salmon, algae-based oils, and fish oil supplements enriched with vitamin E.
6. Zinc – The Muscle Builder
