Many people experience persistent pain in their legs and bones without fully understanding what might be causing it. While this discomfort can stem from a variety of factors—such as overuse, arthritis, or circulatory issues—one often overlooked cause is vitamin deficiency. As we age, our bodies become less efficient at absorbing and producing certain nutrients, making it more likely that deficiencies could contribute to muscular and skeletal pain.
Let’s explore two of the most important vitamins linked to bone and leg health: Vitamin D and Vitamin B12.
1. Vitamin D – The Bone Protector
Often referred to as the “sunshine vitamin,” vitamin D is vital for the body’s ability to absorb calcium and phosphorus, both of which are necessary for building and maintaining strong, healthy bones.
How it works: Vitamin D helps regulate the amount of calcium in the bloodstream and ensures it’s deposited into bones rather than soft tissues.
What happens when you’re deficient: Without enough vitamin D, bones can become soft, thin, or brittle, leading to a condition known as osteomalacia in adults. This can cause deep, aching 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 limited time in the sun, and those with darker skin (which reduces vitamin D synthesis) are particularly prone to deficiency.
Sources of vitamin D: Sunlight, fortified foods (like milk and cereal), fatty fish (such as salmon, tuna, and mackerel), and vitamin D supplements.
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