We often talk about exercises or massages to relieve tired legs… But we sometimes forget that muscle strength and resistance to cramps start from the inside out. A diet rich in certain nutrients can make all the difference. Here are the eight essential vitamins and minerals to pamper your legs, prevent everyday discomfort, and regain tone and comfort!
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Vitamin D, your ally for balance and tone
Often referred to as the “sunshine vitamin,” vitamin D is essential for muscle health. It helps bind calcium, strengthens bones, and reduces the risk of falls. Unfortunately, after age 50, nearly one in two people are deficient!
Where to find it? In oily fish (salmon, mackerel), eggs, and by getting reasonable exposure to the sun. In winter, supplementation can be useful (between 20 and 50 µg per day , or 800 to 2,000 IU).
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Magnesium, the natural muscle relaxant
Nighttime cramps, twitching, or leg pain? A magnesium deficiency may be the culprit. This mineral plays a key role in muscle relaxation.
Favor : green vegetables (spinach), pumpkin seeds, almonds, tofu, and even avocado. Goal: around 400 mg per day for good muscle function.
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Vitamin B12, for healthy nerves
If you experience tingling in your legs or a feeling of numbness, vitamin B12 (along with B1 and B6) can help. It supports proper nerve transmission.
Main sources : fish, lean meats, eggs. People following a vegetarian or vegan diet may want to consider supplementation.
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Collagen, the flexible and strong support
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