4. Magnesium 
- Plays a role in muscle relaxation and bone density.
- Low magnesium may cause muscle spasms, cramps, and weakness.
- Sources: Nuts, seeds, whole grains, dark chocolate.
5. Vitamin K 
- Important for bone mineralization and blood clotting.
- Deficiency may weaken bones and increase fracture risk.
- Sources: Spinach, kale, broccoli, Brussels sprouts.
When to Seek Medical Help
Occasional cramps or mild pain can often be solved with diet improvements, hydration, and rest. But if you notice persistent pain, frequent cramps, or weakness in your legs and bones, it’s best to consult a doctor. A simple blood test can identify vitamin deficiencies and help you take corrective steps.
