pills for pins: supplements that help leg health

Legology promotes a balanced diet of fresh, low carb meals to maintain light, healthy legs, but we also know that legs sometimes need a little extra help from the right supplements.  So if legs day is either your nemesis or your favourite session, you’re concerned about varicose veins or suffer with fluid retention, these are the pills to pop.

THE PRE-WORKOUT ENERGY BOOSTER: MAGNESIUM

If your magnesium levels are low, you’ll use more oxygen when active, meaning your body has to work harder and you’ll tire sooner, according to the Journal of Nutrition.

Our choice: Nature’s Best MagAbsorb Ultra

Aim for: 780mg daily

THE STRESS FRACTURE PREVENTER: VITAMIN D

According to the Journal of Foot & Ankle Surgery, by upping your bone density vitamin D can reduce the risk of stress fractures when you do high impact energy.

Our choice: Myprotein Vitamin D3

Aim for: 1 capsule 2500iu daily

THE ONE TO HELP WITH DOMS: GINGER

The University of Georgia have found that a daily dose of ginger can reduce post-exercise muscle pain by 25%. As well as the ability to relieve stomach upset, nausea and morning sickness, ginger contains compounds shown to curb inflammation, reduce oxidative stress and modulate other healing mechanisms within the body.

Our choice: Biovea Ginger Liquid Drops

Aim for: 1-2 drops per day

THE RESTLESS LEGS SYNDROME (RLS) DOWNER: IRON

Iron deficiency is thought to be one of the main causes of RLS. Several studies have shown that iron supplements can help ease RLS symptoms.  A simple blood test can check for iron deficiency, so if you think this could be a problem for you, talk to your doctor. If you test positive, your doctor may recommend iron taking orally as a supplement or intravenously. In addition, vitamin D deficiency could be linked with RLS. A 2014 study found that vitamin D supplements reduced RLS symptoms in people with RLS and vitamin D deficiency.

Our choice: Spatone Liquid Iron Supplement

Aim for: 5mg daily

THE FLUID RETENTION BLITZER: DANDELION ROOT

Many of us feel a bit puffy and bloated from time to time – be it triggered by hormone activity at the wrong time of the month, during menopause, or even just when it’s warm. There are plenty of supplements and teas that reduce it, but we like dandelion root extract best because it’s a mild, naturally-occurring diuretic that doesn’t rob the body of essential potassium or increase blood flow to the kidneys, as caffeine (another diuretic) can. And whether you take it as a supplement, drops or tea (or dandelion coffee), drink plenty of water through the day to help clear your system too.

Our choice: Nature’s Answer Dandelion Root Liquid Supplement

Aim for: 1-2ml daily

THE VASCULAR SAFEGUARD: PINE BARK

Conventional supplements for varicose and spider veins include turmeric, ginger, Gotu Kola, pine bark, horse chestnut and vitamin E, which can work to thin the blood or prevent blood platelets from clumping together. All of these work well but if you were to take one oral supplement for varicose or spider veins we would recommend pine bark, because it’s so high in bioflavonoids, the extracts that are proven to strengthen blood vessels and improve the circulation, which can be at the root of the vascular issues suffered by almost a third of the UK population.

Our choice: New Nordic Wonder Legs

Aim for: 780mg daily