Aging, arthritis or lack of regular exercise can contribute to a lack of flexibility. Joint and muscle health directly influence flexibility and, according to nutritionists at the University of Hawaii, can be affected by your vitamin intake 1. Moderate doses of specific vitamins have also been found to alleviate arthritis-related discomfort and help maintain bone strength, as well as improving flexibility. Eating a healthy, well-balanced diet can provide the vitamins your muscles and joints need to stay healthy and flexible.

Vitamin D

Vitamin D works with calcium to protect joints and build bone strength, both of which can lead to improved flexibility. Vitamin D is often added to dairy products, such as milk and yogurt, and is also found in fish and fish oils. Your body can also make vitamin D when your skin is exposed to sunlight, though make sure to use sunscreen if you are going to be outdoors for a while.

Vitamin B

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Several B-vitamins may offer increased flexibility. Some studies suggest that niacin can greatly reduce the risk of developing osteoarthritis, according to Nathan Wei, M.D., a board-certified rheumatologist. Vitamin B-5, or pantothenic acid, is provided by foods such as:

eggs



soybeans



wheat germ



whole grain cereals



lentils



peanuts

Vitamin B-6 is found in meat, fish, nuts, legumes and bananas.

Vitamin C

Vitamin C is “essential for making specific proteins that are part of joint cartilage” and can be “an especially important nutrient for joint health,” according to the University of Hawaii. Foods high in vitamin C include fruits and vegetables such as:

broccoli



cabbage



cantaloupe



cauliflower



citrus



dark leafy greens



mangoes



red peppers



spinach



strawberries

Vitamin E

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Like vitamin C, vitamin E contain antioxidants, which some research suggests can help with joint health, notes the University of Hawaii. Vitamin E can help alleviate leg cramps and pain associated with osteoarthritis by relieving inflammation. According to the Alive website, vitamin E also prevents internal scarring and helps repair connective tissues.