Female 38, facing leg pain , joint pain and bloating, it’s important to focus on key vitamin and minerals that support bone health, muscle function and digestion Below recommended vitamin and their food or supplements sources: ✅ Essential Vitamin add minerals : 1. Vitamin D3 Sunlight (10-20 minutes daily) Fortified foods and UV exposed mushrooms Supplements: D3 : 2000 IU / day 2. Calcium: Ragi, sesame seeds, tofu, paneer Amaranth, almonds Fortified plant milks Supplements: calcium citrate 500-600 mg/ day 3. Magnesium: Pumpkin seeds, spinach, legumes, dark chocolate Supplements: 200-300 mg/ day magnesium glycinate or Citrate preferred 4. Vitamin B12 : Dairy, fortified cereal, nutritional yeast , eggs Supplements: 500-1000 mcg / day ( if vegetarian) 5. Omega-3 (EPA/ DHA. Or ALA) Flaxseed. Chia seeds, walnuts, seaweed Supplements: algal oil or fish oil capsule 6. Vitamin K2 : Fermented foods and green leafy vegetables Supplements often paired with D3 7 Iron and Folate : Beet root, spinach , lentils and sesame seeds

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Hi Please do a basic blood test and also vitamin D to check for any nutritional deficiencies or health issues.. Are you drinking enough water throughout the day. Dehydration can lead to headaches.

Please get your blood test than able to suggest accordingly