Bloating issue and full body pains.

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Foodifyme.in

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.

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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