Leg Pain
Aching, cramping, or sharp discomfort in one or both legs. It can range from ordinary muscle fatigue to pain linked to the nerves, joints, or blood circulation.
⚠ Seek medical attention if:
Sudden severe pain, swelling, warmth, or redness in one leg (possible blood clot); a leg that becomes pale, cold, or numb; calf or thigh pain when walking that eases with rest; leg pain with fever or a spreading red area; or severe pain following an injury. Seek urgent medical care if any of these occur.
Lifestyle factors
Overexertion or a new exercise routine, prolonged standing or sitting, dehydration, poorly fitting footwear, carrying excess weight, long periods of immobility such as long-haul travel
Nutritional factors
Magnesium deficiency, low potassium or sodium from heavy sweating, insufficient calcium or vitamin D, iron deficiency (linked to restless legs), low vitamin B12 affecting the nerves
Possible medical causes
Muscle strain or injury, peripheral artery disease, deep vein thrombosis (blood clot), sciatica or nerve compression, arthritis, varicose veins, medication side effects such as statins or diuretics
Next steps
See a GP if leg pain is persistent, worsening, or has no clear cause. Seek urgent or emergency care for sudden severe pain, swelling in one leg, or a cold, pale, or numb leg.
Related nutrients (7)
Low magnesium can contribute to muscle cramping and leg pain, particularly at night
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
Potassium imbalance, often from heavy sweating, can trigger leg cramps and aching
Food sources: Spinach (cooked) (~838 mg potassium per cup cooked), Lentils (cooked) (~731 mg potassium per cup cooked), Pistachios (~290 mg per 30g), Chestnuts (~180 mg per 30g), Lotus seeds (~400 mg per 30g), Ginkgo nuts (~150 mg per 30g), Red beans (adzuki) (~1200 mg per cup cooked), Avocado (~485 mg per 100g (about half an avocado)), Onion (~120 mg per 80g), Kidney beans (~717 mg per cup cooked), Sweet potatoes (~440 mg per medium), Purple sweet potatoes (~450 mg per medium), Potatoes (~610 mg per medium potato), Yam (~670 mg per 100g cooked), Edamame (~675 mg per cup cooked), Cassava (~270 mg per 100g cooked)
Low vitamin D can cause muscle and bone aches, including in the legs
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
Statin medicines can deplete CoQ10 and contribute to muscle aches or leg pain
Food sources: Salmon (grilled) (~0.9 mg CoQ10 per 140g fillet (food sources are generally low; organ meats are the richest dietary source))
Iron deficiency is linked to restless legs, which can cause aching or crawling leg discomfort
Food sources: Spinach (cooked) (6.4 mg iron per cup cooked), Lentils (cooked) (6.6 mg iron per cup cooked), Coconut (~1 mg per 30g), Sesame seeds (~4.3 mg per 30g), Chia seeds (~2.2 mg per 30g), Butternut (~1.2 mg per 30g), Kidney beans (~5.2 mg per cup cooked), Peppermint leaf (~a small amount per serving), Garbanzo beans (chickpeas) (~4.7 mg per cup cooked), Thyme leaf (~0.5 mg per 3g), Red beans (adzuki) (~4.6 mg per cup cooked), Mint leaf (~0.5 mg per 10g), Sauerkraut (~0.7 mg per 50g), Seaweed (~2 mg per 10g dried), Edamame (~3.5 mg per cup cooked)
Low vitamin B12 can cause nerve-related pain, numbness, or tingling in the legs
Food sources: Eggs (whole, boiled) (2.6 mcg B12 per 2 eggs)
Low calcium over time can affect bones and muscles, contributing to leg discomfort
Food sources: Spinach (cooked) (~245 mg per cup cooked (not well absorbed)), Fortified oat milk (~120 mg per cup (fortified)), Almonds (~76 mg calcium per 30g), Chia seeds (~180 mg per 30g), Sesame seeds (~280 mg per 30g (rich source, especially unhulled)), Seaweed (~15 mg per 10g dried)
Supplement categories (8)
Only where iron deficiency is confirmed; relevant when restless legs is a factor
Cautions: Do not supplement without testing; haemochromatosis contraindication; keep away from children
Considered when leg aches are linked to vitamin D deficiency
Cautions: Avoid doses >4000 IU/day without testing; caution in sarcoidosis, granulomatous conditions
May help when cramping is linked to low magnesium; discuss with a professional first
Cautions: Use with caution in kidney disease; check with GP if on medications
May support circulation and help with inflammation-related discomfort
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
Relevant when leg pain has a nerve-related cause linked to low B12
Cautions: Test levels before high-dose supplementation if the underlying cause is unclear
Sometimes considered for statin-related muscle aches, under professional guidance
Cautions: Take with a fat-containing meal for better absorption
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.