7 powerful vitamins you need for strong, healthy legs

Magnesium is a big helper for your muscles. It tells them when to tighten and when to relax. Without enough magnesium, you can get cramps, spasms, and that restless leg feeling that keeps you up at night. A lot of people don’t get enough magnesium, and it’s hard to spot with regular blood tests because most of it is inside your cells and bones, not in your blood.

Magnesium’s Role

• Calms Muscles: Magnesium acts like a natural relaxer for your muscles. It stops nerves from firing too much and helps keep a good balance between muscle tension and relaxation.
• Works with Calcium: Think of magnesium and calcium as dance partners. Calcium makes muscles tighten, and magnesium helps them relax. If you don’t have enough magnesium, your muscles can stay tense, leading to tiredness and a heavy feeling in your legs.

Getting More Magnesium

• Pumpkin Seeds: These are packed with magnesium. Just a couple of spoonfuls a day can make a big difference.
• Almonds and Nuts: A handful of nuts can give you a good amount of magnesium.
• Dark Leafy Greens: Spinach and Swiss chard are good sources. Steaming them helps keep the magnesium.
• Avocado: This fruit has healthy fats that help you absorb magnesium better.

If you’re low, magnesium supplements can help. Forms like citrate and glycinate are usually absorbed better than common magnesium oxide.