Leg cramps can turn a simple night into a marathon of pain. This common problem among seniors, often benign but very uncomfortable, frequently results from minor nutritional imbalances. The good news? A more targeted diet and a few good habits can truly make all the difference.
Here are the 8 key vitamins and minerals to prevent cramps, strengthen muscles and rediscover the pleasure of walking without pain.
- Vitamin D – The ally of muscle strength
Essential for strong bones and neuromuscular coordination, vitamin D also helps reduce spasms.
Sources: oily fish (salmon, sardines), eggs, fortified dairy products… and above all, sunlight.
Tip: Expose your arms or legs for 15 minutes a day, or ask your doctor if supplementation is helpful in winter.
- Magnesium – The mineral that relaxes
It’s the champion of muscle relaxation. It helps regulate contractions and soothes tension.
Natural sources: leafy green vegetables, almonds, walnuts, whole grains, bananas.
Bonus tip: a warm foot bath with Epsom salt (rich in magnesium) relaxes the calves before bedtime.
- Potassium – For harmonious contractions
This mineral maintains the balance between muscle contraction and relaxation.
Where to find it? Bananas, sweet potatoes, tomatoes, avocados, spinach.
Caution: If you are taking diuretics or heart medication, consult your doctor before taking any supplements.
- Calcium – The ally of bones… and muscles
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