Today’s active lifestyle leaves us drained and more stressed than ever. Moreover, it can cause numerous health problems because we don’t consume the necessary nutrients that our body needs. More than half of headaches, insomnia, and lethargy cases are caused by vitamin and mineral deficiency.


However, you can solve this problem by adding these key vitamins and minerals in your diet.

Vitamin K And Magnesium Will Help You Solve Headaches, Insomnia, And Lethargy

Vitamin K

It is known as coagulation vitamin, so it is called vitamin K. There are several forms of vitamin K, depending on the source. Research has shown that vitamin K1 is the most effective form of vitamin K in the protection against osteoporosis and fractures since it allows the precipitation of calcium in the bones.

Symptoms of vitamin K deficiency may include nose bleeding, wounds that slowly heal, and severe bleeding during the menstruation. Smaller amounts of vitamin K, our body produces with the help of the bacteria in the intestines. However, taking antibiotics that destroy the intestinal flora or long-term use of drugs that reduce blood clotting; disease of the pancreas, liver, and bile and celiac disease can cause vitamin K deficiency.

The best way to enter vitamin K in your body is of course with the right nutrition.

Where can you find vitamin K in food?
  • Kale
  • Chard
  • Brussels sprouts
  • Broccoli
  • Lettuce
  • Cabbage
  • Cauliflower
  • Green beans and peas
  • Asparagus
  • Tomato
  • Celery
  • Carrots
  • Milk
  • Eggs


The lack of magnesium is widespread among people. After air, water, and food, magnesium is one of the most important elements that our body needs. Magnesium is even more important than calcium, potassium, and sodium. Many people have a magnesium deficiency, and they don’t even know it.

Here are some of the most important benefits of magnesium:

  1. It’s needed for over 300 enzymatic reactions in the body
  2. Relaxes muscles
  3. Maintains a healthy blood sugar level
  4. Good for cardiovascular health
  5. It is crucial for balancing hormones in men and women
  6. It is necessary after a period of exposure to excessive stress
  7. Good for mood and tranquility
  8. Improves sleep
  9. Decreases the symptoms of PMS and menstrual cramps
  10. Improves immunity
  11. Helps in the treatment of migraines
Where can you find magnesium in food?

This food contains the highest amount of magnesium so make sure to incorporate in your daily diet.

  • Kale
  • Spinach
  • Almonds
  • Sunflower seeds
  • Brazilian nuts
  • Cashews
  • Pine nuts
  • Flaxseed
  • Walnuts
  • Almost every type of fish
  • Avocado
  • Bananas

Reference: Top 10 Magnesium Rich Foods Plus Proven Benefits
Vitamin K
Vitamin K

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