How it works: Vitamin D helps control the amount of calcium in the blood and ensures that it is stored in the bones, not in soft tissues
What happens if you have a vitamin D deficiency? Without enough vitamin D, bones can become soft, weak, or brittle, leading to osteomalacia in adults. This can cause severe and persistent bone pain, especially in the legs, hips, and lower back, and increase the risk of fractures.
Who is at risk: Older adults, people who spend little time in the sun, and people with darker skin (which inhibits vitamin D synthesis) are at particular risk of developing a deficiency.
Sources of vitamin D: sunlight, fortified foods (such as milk and cereals), fatty fish (such as salmon, tuna, and mackerel), and vitamin D supplements.
Vitamin B12: nerve support
Vitamin B12 plays a crucial role in the proper functioning of the nervous system and the production of red blood cells. It also strengthens the myelin sheath, the protective layer that surrounds the nerves and ensures the smooth conduction of electrical impulses.
How it works: A properly functioning nervous system allows muscles to move and respond to stimuli such as pressure and discomfort.
What happens if you have a deficiency? A vitamin B12 deficiency can cause nerve damage, with tingling, numbness, burning, or sharp pain in the legs and feet. It can also lead to muscle weakness, balance problems, and general fatigue.
Who is at risk: people over 50 (due to reduced absorption), vegans or vegetarians (since vitamin B12 is mainly found in animal products) and people with digestive disorders such as Crohn’s disease or celiac disease.
Sources of vitamin B12: Meat, fish, poultry, eggs, dairy products, and fortified foods. People with severe deficiency may need vitamin B12 supplements or injections.
Other nutrients that may have an impact
In addition to vitamins D and B12, deficiencies in the following nutrients may also contribute to discomfort in the legs or bones:
Magnesium: Essential for muscle function and bone strength. Magnesium deficiency can cause leg cramps and spasms.
