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.
Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.
Vitamin D deficiency can cause muscle aches, weakness, and bone pain in people of all ages. Muscle spasms (tetany) may be the first sign of rickets in infants. They are caused by a low calcium level.
Severe vitamin D deficiency can cause soft bones, known as rickets in children and osteomalacia in adults. Symptoms include bone pains (often in the legs), weak muscles and bowing of the leg bones in children.
Fatigue and weakness
Fatigue or a general feeling of being “worn down” is a common symptom associated with many types of nutritional deficiencies, including deficiencies of vitamin D, iron and magnesium. Like calcium, vitamin D is also important for healthy bones and muscles.
There are several health conditions that can make you feel tired or exhausted. These include: iron deficiency anaemia. underactive thyroid (hypothyroidism)
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
Over time, peripheral nerve damage resulting from vitamin B-12 deficiency can lead to movement problems. Numbness in the feet and limbs may make it hard for a person to walk without support. They may also experience muscle weakness and diminished reflexes.
It also causes an unpleasant feeling in the feet, calves and thighs. Restless legs syndrome caused by iron deficiency anaemia can usually be treated with iron supplements.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
Potassium (Vitamin K)
Potassium is an essential mineral for many important bodily functions, including blood circulation. It keeps the blood vessel walls strong and can even help prevent bulging veins. Potassium can be found in a variety of healthy and tasty foods like bananas and avocados.
Muscle cramps and weakness
If a B12 deficiency is preventing the body from producing enough red blood cells to get oxygen to muscle tissues, you may experience associated symptoms, like sporadic muscle cramps or weakness [3].
Causes of Leg Fatigue or Heaviness
They include: Varicose veins: The leg veins become enlarged. Peripheral arterial disease (PAD): Buildup of fat deposits in the artery walls, thus, causing inadequate circulation of blood in the legs. Overtraining syndrome: Excess training or physical activities to improve performance.
Working out too hard or without proper rest may lead to a feeling of tired, heavy legs. Proper rest reduces the chance of health issues and undue stress on the body. People who stand all day for work are also at risk for leg-related symptoms, including tired, heavy legs.
Symptoms of B-12 deficiency can be subtle at first. Early symptoms may include a persistent tingling or prickly feeling in your feet or hands, weakness, numbness, imbalance, and mental problems such as confusion, depression, irritability and forgetfulness. Rarely, vitamin B-12 deficiency is a cause of dementia.
extreme tiredness (fatigue) lack of energy (lethargy) breathlessness. feeling faint.
According to the National Library of Medicine, vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements.
How Long Does It Take To Recover From Vitamin D Deficiency? It can take a few weeks for your vitamin D levels to rise once you start taking supplements. Expect a 4-6 week recovery time if you don't have any underlying health issues that could slow down the recovery phase.