It is known for its effects on bone strength, but it is also essential for nerve transmission and proper muscle function.

Sources:  milk, yogurt, cheese, fortified plant-based drinks, broccoli, almonds.
Tip:  always combine it with vitamin D for better absorption.

5. Vitamin B1 (thiamine) – For well-connected nerves

This B vitamin supports communication between the nervous system and muscles.

Natural sources:  whole grains, sunflower seeds, pork, lentils.
Signs of deficiency:  frequent cramps, tingling in the legs or unexplained fatigue.

6. Vitamin B6 – Nerve and muscle balance

It promotes the production of neurotransmitters and improves coordination.

Where to find it?  Chickpeas, fish, poultry, bananas.
The right approach:  opt for a B vitamin complex to maintain a natural balance without excess.

7. Vitamin B12 – For numbness

Often insufficient with age, it protects the nerve sheath (myelin) and improves the circulation of oxygen to the muscles.

Sources:  meat, eggs, dairy products, or supplements for vegetarians and people with malabsorption.
Warning signs:  tingling, “cottony” legs, persistent fatigue.

8. Iron – The energy that flows