As we age, leg weakness and cramps aren’t just a result of getting older—they’re often caused by nutritional deficiencies. The good news? Specific nutrients can help restore strength and reduce discomfort.

**“Nearly 60% of older adults are deficient in vitamin D,”** which is essential for bone and muscle strength. A supplement of 800–2000 IU daily, or sunlight and foods like salmon, can lower fall risk.

**Magnesium** is “nature’s muscle soother,” helping prevent cramps. Aim for 320–420 mg per day from spinach, pumpkin seeds, or tofu.

**Vitamin B12, B1, and B6** support nerve health and reduce numbness. “It’s crucial for repairing nerve damage and maintaining mobility.”

**Collagen and Omega-3s** improve joint health and fight inflammation. Bone broth, oily fish, and vitamin C support collagen, while sardines and algae oil provide anti-inflammatory Omega-3s.

Finally, **Zinc, Vitamin K2, and Selenium** help muscles, bones, and cells. Zinc supports repair, K2 ensures calcium reaches bones, and Selenium—just “two Brazil nuts daily”—boosts cell protection and thyroid health.

Adding these nutrients to your diet can help you stay mobile, strong, and pain-free.