ADVERTISEMENT
Have you ever encountered leg pain for no apparent reason? Bone fragility or nighttime cramps? What if your body is trying to send you an alarm? A deficiency in certain vitamins and minerals could be a key reason in your ailments. Let’s explore together the essential ingredients for healthy bones and muscles.
Vitamin D deficiency: a common reason of bone pain
If your legs are causing pain or you suffer from weak bones, you may be deficient in vitamin D. This vitamin plays a vital role in the absorption of calcium , which is crucial for strong bones. A deficiency can cause:
Muscle weakness
Persistent bone pain
An increased risk of fractures
How to get enough vitamin D?
Exposure to the sun: 10 to 30 minutes per day, arms and face uncovered, before 11 a.m. or after 3 p.m. to avoid sunburn.
Focus on food: favor oily fish (salmon, sardines), egg yolks, certain mushrooms and fortified dairy products.
Take supplements if necessary: If you have a proven deficiency, a doctor may offers vitamin D3 supplements.
Other deficiencies that lessen your bones and muscles
If your pain isn’t solely from a lack of vitamin D, other nutrients may be involved.
Calcium: the rock of your bones
Without calcium, your bones become fragile and more prone to fractures. It is found in:
Dairy products (milk, cheese, yogurt)
Almonds and sardines
Leafy green vegetables like spinach and kale
Magnesium: the muscles’ ally
A lack of magnesium can lead to cramps and muscle pain. To prevent this, eat:
ADVERTISEMENT
