10 Warning Signs of a Deficiency in Vitamins

9 –  Muscle cramps

Calcium and magnesium both serve essential functions in muscle contraction. Shortages of either nutrient can result in muscle cramps, particularly in the legs and calves. Per a study published in the journal American Family Physician, upwards of 60 percent of adults and 7 percent of children experience leg cramps. Twenty percent complain of leg cramp symptoms every day.

RDI for magnesium:

• Males, 19 to 30 years: 330 to 400 mg
• Males, 31+ years: 350 to 420 mg
• Females, 19 to 30 years: 255 to 310 mg
• Females, 31+ years: 265 to 320 mg

Sources of magnesium:

Fruit (e.g., avocados, bananas, dried apricots), nuts (e.g., almonds and cashews), peas, seeds, soy (e.g., soy flour and tofu), and whole grains.

RDI for calcium:

• • Males, 19 to 70 years: 1,000 mg
  • Females, 19 to 50 years: 1,000 mg
  • Females, 51 to 70 years: 1,300 mg
  • Adults over 70 years: 1,300 mg

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