Vitamin D deficiency is widespread among older adults, with estimates suggesting that up to 60% lack sufficient levels.
This shortfall weakens both bones and muscles, creating a dangerous cycle of reduced movement and further decline.
Supplementing with vitamin D3—especially 800 to 2000 IU daily—has been shown to lower the risk of falls by nearly a quarter.
You can increase your intake through sunlight exposure, fatty fish like salmon, or supplements taken with healthy fats for better absorption.
2. Magnesium – Nature’s Muscle Soother
Frequent leg cramps may be a red flag for magnesium deficiency. This essential mineral regulates muscle relaxation and nerve function.
Without enough magnesium, muscles can become stiff, sore, and more prone to spasms.
To restore muscle balance, aim for 320 to 420mg of magnesium daily.
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