Sources of vitamin D: Sunlight, fortified foods (like milk and cereal), fatty fish (such as salmon, tuna, and mackerel), and vitamin D supplements.
2. Vitamin B12 – The Nerve Supporter
Vitamin B12 plays a vital role in keeping a healthy nervous system and in the production of red blood cells. It also encourages the myelin sheath—a protective covering for nerves that allows electrical impulses to transmit efficiently.
How it works: A properly functioning neural system allows your muscles to move and detects sensations such as pressure and discomfort.
What happens if you are deficient? A lack of vitamin B12 can cause nerve damage, resulting in tingling, numbness, burning sensations, or acute pain in the legs and feet. It may also result in muscle weakness, balance issues, and general weariness.
Who is at risk: People over 50 (due to reduced absorption), vegans or vegetarians (since B12 is mainly existed in animal products), and those with digestive disorders like Crohn’s disease or celiac disease.
Sources of vitamin B12: Meat, fish, poultry, eggs, dairy products, and fortified foods. Supplements or B12 injections may be necessary for those with severe deficiencies.
Other Nutrients That May Be Involved
In addition to vitamins D and B12, deficiencies in the following nutrients may also contribute to leg or bone discomfort:
- Magnesium: Crucial for muscle function and bone strength. A lack of magnesium can lead to cramps and spasms in the legs.
- Calcium: Vital for strong bones; low levels can cause bone pain and increase fracture risk.
- Vitamin K2: Helps calcium bind to bones rather than depositing in arteries or joints.
