Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Answer: There is some evidence that vitamin D, vitamin B6, vitamin B-12, potassium, curcumin, tart cherry juice, omega-3 fatty acids, and taurine may be beneficial for certain types of muscle pain or leg cramps in some people.
We found that high levels of active vitamin D are associated with increased leg strength – in power, velocity and jump height.
Vitamin D, magnesium, and calcium are all quite important for building bones and muscle tissue. Moreover, vitamin D deficiencies are exceedingly common among the elderly, and research has clarified that correcting that deficiency with supplements can help improve a person's strength.
Leg weakness can be caused by a variety of medical conditions, some of which are serious. Possible causes include stroke, systemic diseases, inflammatory conditions, nerve damage, muscle disorders, and medication side effects.
Waking up with aching legs can be causes by lifestyle factors – for example, long periods of walking or standing the previous day can leave legs sore. Poor sleep can also contribute to leg ache, as our bodies need a good night's sleep to recover from any muscle soreness.
The time you suffer from muscle fatigue will depend on how far you've pushed yourself. With that said, though, you should be fully recovered within three to five days. If muscle fatigue lasts longer than that, then chances are you've pushed yourself further than you should and consider that for any future workouts.
Magnesium supplementation is often suggested for restless legs syndrome (RLS) or period limb movement disorder (PLMD) based on anecdotal evidence that it relieves symptoms and because it is also commonly recommended for leg cramps.
Vitamin B12deficiency symptoms may include: strange sensations, numbness, or tingling in the hands, legs, or feet. difficulty walking (staggering, balance problems) anemia.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
How much magnesium should I take for leg cramps? You should try your best to avoid a magnesium deficiency. For adults aged 19-51, the recommended daily allowance (RDA) of magnesium is 400-420 mg per day for men and 310-320 mg for women. Pregnancy changes the calculation slightly, upping the RDA to 350-360 mg.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Combining running and walking with strength training and other forms of aerobic exercise like swimming, elliptical training and cycling can add variety to your workout and can greatly improve your performance. Sports like soccer and basketball are great for improving leg power as well.
Muscle weakness is commonly due to lack of exercise, ageing, muscle injury or pregnancy. It can also occur with long-term conditions such as diabetes or heart disease. There are many other possible causes, which include stroke, multiple sclerosis, depression, fibromyalgia and chronic fatigue syndrome (ME).
Muscle weakness due to vitamin D deficiency is predominantly of the proximal muscle groups and is manifested by a feeling of heaviness in the legs, tiring easily, and difficulty in mounting stairs and rising from a chair; the deficiency is reversible with supplementation (15–18).
"Older people can definitely regain good leg strength if they do regular strengthening exercises and increase the intensity of their exercises in a slow and safe way.