Foods rich in magnesium:
Pumpkin and sunflower seeds.
Almonds, cashews, and peanuts.
Avocados and steamed leafy greens (e.g., Swiss chard or spinach).
Supplement Tip:
Forms such as magnesium citrate or glycinate are often better tolerated and absorbed than cheaper forms, such as magnesium oxide.
5. Potassium: For the proper functioning of smooth muscles
Low potassium levels can cause leg cramps, fatigue, and muscle twitching—especially after sweating, illness, or taking diuretics.
Signs you may need more:
Cramps at night or after exercise.
Feeling sluggish or slow to recover after walking.
Irregular heartbeat in extreme cases.
Natural sources:
Bananas, sweet potatoes, white beans.
Coconut water (great for hydration).
Spinach and cooked beet greens.
Note: Too much potassium can be dangerous for people with kidney disease, so consult your doctor before supplementing.
6. Vitamin K2: The calcium traffic cop
Vitamin K2 helps ensure that calcium reaches your bones and not your arteries, muscles, or joints. It’s a lesser-known nutrient, but essential if you’re taking calcium or vitamin D.
Why it matters:
Directs calcium to bones and prevents calcification of the arteries.
May reduce the risk of joint stiffness and narrowing of the leg arteries.
Where to get it:
The best source is natto (fermented soybeans).
Fermented cheeses (e.g., Gouda, Brie).
Supplementation tip: Look for vitamin K2 under the name “MK-7″—it stays in the body longer than MK-4.
7. Omega-3 Fatty Acids: Fight Inflammation and Pain
If your legs hurt, swell, or are stiff, inflammation may be the cause—and omega-3 fatty acids can help relieve it.
Benefits for your legs:
May relieve joint inflammation and leg discomfort.
Improves blood flow to the leg muscles.
Promotes nerve health and may alleviate symptoms of neuropathy.
Key sources:
