The Top Vitamins for Leg Cramps

Leg cramps can happen anywhere or time, whether during daylight hours or while tossing and turning in bed. Cramps in the legs can occur for a variety of reasons, such as overworking your muscle or dehydration. Pinpointing the cause of your leg cramps may require some trial and error to help solve the issue.

Some people take different vitamins and supplements to prevent and help treat leg cramps. Keep reading to find out some of the best vitamins for leg cramps.

Best vitamins for leg cramps

If you frequently experience leg cramps, you may benefit from supplementing one or more of the following vitamins:

Vitamin B1

Vitamin B12

Vitamin D

Magnesium

Potassium

Zinc

Biotin

Vitamin B1

Vitamin B1 is also commonly known as thiamin. People who exercise frequently and eat a low-calorie diet can be prone to vitamin B1 deficiencies, which could cause feelings of fatigue and muscle cramps.

Food sources rich in vitamin B1 include pork, fish, legumes, peas, and sunflower seeds.

Vitamin B12

If you are not getting enough vitamin B12, then you may experience muscle cramps as a result.

Vitamin B12 is plentiful in animal foods such as chicken, beef, liver, eggs, and dairy.

Those following vegetarian or vegan diets could be at an elevated risk of a vitamin B12 deficiency and may benefit from B12 supplementation.

Vitamin D

Some experts believe vitamin D deficiencies may result in muscle aches and pains. Many people struggle with vitamin D deficiency and need supplementation to get adequate amounts. To increase vitamin D levels naturally, try spending extra time in the sunlight or eating vitamin D-fortified foods like milk and orange juice. Speak with your doctor if you believe you are deficient and could benefit from a vitamin D supplement.

Magnesium

Magnesium is an essential mineral that helps your body transport calcium and potassium.

The highest concentration of magnesium in your body is in your bones. Low magnesium levels could contribute to muscle cramps.

Magnesium-rich foods include spinach, legumes, fruit, fish, and meat.

Potassium

Potassium helps support cell function in the nerves and muscles. If you are deficient in potassium, it can cause symptoms like leg cramps.

Potassium helps to stimulate muscle contractions, and it can help promote muscle recovery following a workout. Foods high in potassium include bananas, broccoli, legumes, fish, beef, and chicken.

Zinc

Zinc is a trace mineral that helps create DNA, support cell growth and protein synthesis, accelerate healing tissues, and strengthen the immune system. If your levels of zinc are low, it may be contributing to leg cramps.

One study looked at patients with cirrhosis suffering from leg cramps and found that supplementing zinc helped improve their symptoms.¹

Biotin

Biotin helps your body metabolize carbohydrates, fats, and amino acids.

Many people use biotin supplements to help strengthen hair and nails.

Biotin is one of the many forms of B vitamins, and it could help with muscle cramps like other types of B vitamins do.

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Other Treatments for Leg Cramps

If you frequently struggle with leg cramps, you may benefit from several treatment approaches. In addition to taking the appropriate vitamins and supplements, you can also try any of the following steps to treat leg cramps:

• Stretching regularly
• Getting a massage
• Staying hydrated

• Making sure to warm up before exercise
• Avoiding extending a muscle by keeping exercise moderate

Tips for getting more vitamins in your diet

If you think you’re not getting enough vitamins in your diet, you may need to take steps to increase your levels. Consuming foods rich in nutrients and vitamins is one of the most direct methods to ingest them, with whole grains, vegetables, fruits, and meats being some of the healthiest and most nutrient-dense options.

Taking daily supplements can also help increase your vitamin levels. When taking dietary supplements, it is important to always purchase from a reputable source and talk with your doctor before taking anything.

Some people choose to use IV therapy to boost vitamin intake. IV infusions are an effective method to increase vitamin levels. IV infusions can be more effective than oral supplements because you can get a strong dosage in one infusion rather than taking an oral supplement daily.

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References

^[1] Kugelmas M. – Preliminary observation: oral zinc sulfate replacement is effective in treating muscle cramps in cirrhotic patients.;

Vitamins for leg cramps: Efficacy, options, and alternatives

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A potential cause of leg cramps is a vitamin deficiency, though research into this is ongoing. Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.

This article discusses whether vitamin deficiencies can cause leg cramps, home and medical treatment, and when a person should see a doctor.

According to BMJ Clinical Evidence, researchers do not know why people have leg cramps. The article indicates that common causes of leg cramps include exercise, pregnancy, and electrolyte and salt imbalances.

However, there is evidence that certain vitamin and mineral deficiencies can cause leg cramps.

Some of these vitamins and minerals, alongside their recommended dietary allowance (RDA) for adults, include:

Vitamin or mineral	RDA for adults
Thiamine (vitamin B1)	1.1-1.2 milligrams (mg)
Cobalamin (vitamin B12)	2. 4 micrograms (mcg)
Vitamin D	15 mcg (600 international units – IU)
Magnesium	310-420 mg
Potassium	2,600-3,400 mg

Please note that potassium has an adequate intake (AI) rather than an RDA. This is because there is not yet enough evidence to establish an RDA.

A person’s RDA or AI can change according to a range of factors, such as their age and sex and whether they are pregnant or breastfeeding. The above amounts are suitable for most adults.

There is a variety of vitamin supplements on the market. However, some of these products contain doses higher than the RDA. Always check with a doctor or healthcare professional before taking supplements to establish the correct dosage.

Please note that the writer of this article has not tried these products. All information presented is purely research-based.

People who have a vitamin B1 deficiency can experience aching and cramping in the lower legs.

Supplements

The following supplements contain vitamin B1 and may help prevent leg cramps due to deficiency.

Nutricost Vitamin B1 (Thiamine)

This product contains 120 vitamin B1 capsules.

Each capsule contains 100 mg of vitamin B1.

The capsules are non-GMO, gluten-free, and third-party tested.

Nutricost makes this product in a GMP compliant and FDA registered facility.

Nutricost Vitamin B1 supplements are available to purchase online.

BulkSupplements Thiamine Mononitrate (Vitamin B1) Powder

The company recommend taking 125 mg of this powder per serving. Each serving contains 101mg of vitamin B12.

The company claim that this supplement supports metabolic function, the kidneys, and the nervous system. It also helps recovery from exercise.

This product is free from sugar, soy, dairy, yeast, gluten, and additives.

BulkSupplements Thiamine Mononitrate (Vitamin B1) Powder is available for purchase online.

BariMelts B1 Dissolvable Bariatrics Vitamins

The company has designed this product specifically for people who have had gastric bypasses, gastric sleeves, or lap band surgery. The tablets are dissolvable for ease of consumption.

Each tablet contains 12.5 mg of vitamin B1, and people should take 1 tablet a day.

According to BariMelts, this product is gluten-free, non-GMO, sugar-free, and made with natural flavors, sweeteners, and colors.

BariMelts B1 Dissolvable Bariatrics Vitamins are available to buy online.

Foods high in vitamin B1

Some foods high in vitamin B1 include:

• whole grains
• brown rice
• pork and poultry
• soybeans
• nuts
• dried beans
• peas
• fortified grain products such as cereal

Cobalamin, or vitamin B12, is a vitamin that people can find in animal and dairy food.

People who have a vitamin B12 deficiency can sometimes experience muscle cramps all over the body.

Supplements

Since most good food sources of vitamin B12 are not suitable for vegetarians or vegans, people following plant-based diets may benefit from a supplement.

Jarrow Formulas Methylcobalamin (B-12)

This product contains 60 chewable lozenges of vitamin B12. Each serving of 1 lozenge contains 1,000 mcg of vitamin B12.

The company recommend chewing or dissolving 1 lozenge in the mouth every 3–4 days.

This product is suitable for vegetarians and vegans and contains no wheat, gluten, soybeans, dairy products, or eggs.

Jarrow Formulas Methylcobalamin (B-12) is available for purchase online.

Wellabs Vitamin B-12 Extra Strength

This product comes in liquid form. The company makes this product in the United States.

It is vegan-friendly and is free from gluten, corn syrup, soy, and GMO.

Each serving of this product contains 5,000 mcg of vitamin B12.

The company recommend taking 2 drops a day to boost mood and energy.

Wellabs Vitamin B-12 Extra Strength is available for purchase online.

Naturelo Vegan B12

Made in the United States, this product contains 100% natural, non-GMO ingredients. It is gluten-free, soy-free, and suitable for vegetarians and vegans.

It does not contain any coloring, flavoring, or preservatives.

The company recommend that people take 1 capsule daily with food. Each capsule contains 1,000mcg of vitamin B12 and 200 mg of organic spirulina.

Naturelo Vegan B12 is available for purchase online.

Foods high in vitamin B12

Some foods high in vitamin B12 include:

• liver
• beef
• lamb
• chicken
• eggs
• dairy

Learn about vegan and vegetarian food sources of vitamin B12 here.

While the evidence is not conclusive, some scientists and medical experts think that a lack of vitamin D may cause muscle aches and pains.

Current research shows that it is likely that a very severe vitamin D deficiency can reduce muscle mass and increase muscle weakness. However, minor deficiencies do not have a significant effect.

Supplements

The following vitamin D supplements may help prevent deficiency:

Fit Ox Vitamin D3 Gummies

This product contains 120 chewable gummies that are organic and strawberry flavored.

The company recommend taking 2 gummies per day with a meal, which provides 100 mcg (4,000 IU) vitamin D.

This product is vegan-friendly, non-GMO, gluten-free, and contains no preservatives.

Fit Ox Vitamin D3 Gummies are available for purchase online.

Sports Research Vitamin D3+K2 Softgels

This product is 100% vegan and contains coconut oil and non-GMO ingredients.

It contains vitamin D3 and K2.

The company recommend taking 1 softgel as a serving.

The company state that each serving contains 125mcg (5,000 IU) of vitamin D and 100 mcg of vitamin K.

Sports Research Vitamin D3+K2 Softgels are available for purchase online.

Nature’s Bounty Vitamin D3

This product contains 240 softgels. The ingredients are non-GMO, gluten-free, sugar-free, and do not contain artificial colors or sweeteners.

The company recommend taking 1 softgel per day with a meal. Each serving contains 125 mcg (5,000 IU) of vitamin D.

Nature’s Bounty Vitamin D3 is available for purchase online.

Foods high in vitamin D

Some foods that are high in vitamin D include:

• fish, such as halibut, trout, and cod
• morel mushrooms
• pork
• beef and beef liver
• chicken
• eggs
• dairy products
• orange juice

Learn more about vitamin D food sources here.

Magnesium is a mineral that helps transport calcium and potassium across the body. Most magnesium in the body is in the bones, and the kidneys regulate how much magnesium is in the body at any one time.

A lack of magnesium may contribute to muscle cramps. Severe magnesium deficiency is rare, but low to moderate magnesium deficiency is not uncommon.

Supplements

The following supplements may help prevent magnesium deficiency:

Nobi Nutrition Magnesium Complex Premium

This vegan product contains 60 U.S.-formulated capsules.

The company recommend taking 1 capsule one to two times daily with a meal.

The product contains 60 capsules.

Each serving contains 500 mg of magnesium.

Nobi Nutrition Magnesium Complex Premium is available for purchase online.

Doctor’s Best High Absorption Magnesium

This product contains magnesium glycinate.

The company recommend taking 2 tablets two times a day.

Each serving contains 100 mg of magnesium.

The ingredients are non-GMO, gluten and soy-free, and vegan friendly.

Doctor’s Best High Absorption Magnesium is available for purchase online.

SlowMag Mg Muscle + Heart

This product contains slow-releasing magnesium chloride and calcium.

The company formulates this product with slow releasing magnesium chloride to help the body better absorb this mineral.

The company recommend taking 2 tablets once or twice a day. Each serving contains 238 mg of calcium, 143 mg of magnesium, and 416 mg of chloride.

SlowMag Mg Muscle + Heart is available for purchase online.

Foods high in magnesium

Some foods that are high in magnesium include:

• green vegetables such as spinach
• nuts, seeds, and unprocessed cereals
• legumes
• fruit
• fish
• meat products

Learn more about foods rich in magnesium here.

Potassium helps maintain normal cell function in the body, particularly in the nerves and muscles.

It is relatively common for people to have a potassium deficiency. However, if a person has a severe deficiency, they may experience symptoms such as leg cramps.

Supplements

Life Enhancement Potassium Basics

This product contains 240 potassium capsules. This product contains gelatin, making it unsuitable for vegetarians and vegans or people following certain religious or cultural diets.

The company recommend that people take 2 capsules daily, always with food. Each serving contains 1,020 mg potassium as potassium bicarbonate.

Life Enhancement Potassium Basics is available for purchase online.

Nutricost Potassium Citrate

This product contains 500 capsules of potassium citrate.

The company makes this product in a GMP compliant, FDA registered facility.

This product contains gelatin and rice flour.

The company recommend taking 1 capsule per day. Each capsule contains 99mg of potassium.

Nutricost Potassium Citrate is available to buy online.

Nature Made Potassium Gluconate

This product contains 100 potassium gluconate tablets.

The company recommend that people take 1 tablet per day with a meal and some water. Each serving contains 90 mg of potassium gluconate.

The ingredients are gluten-, preservative-, artificial flavor-, and color-free.

Nature Made Potassium Gluconate is available to buy online.

Foods high in potassium

Some foods high in potassium include:

• bananas
• broccoli, parsnips, and Brussels sprouts
• legumes
• nuts and seeds
• fish
• beef
• chicken and turkey

Learn more about foods high in potassium.

Vitamin supplements may help prevent deficiencies that cause muscle cramps. However, other treatments may be more effective or offer more immediate relief for leg cramps:

Home remedies

There are some home remedies that people can try to reduce muscle cramps. These include:

• gently stretching the muscle that is cramping
• deep tissue massage
• warming up and cooling down before physical activity
• making sure to drink enough water to remain hydrated

Medical treatment

There is little evidence that suggests medication for leg cramps is effective. However, doctors may prescribe the following medications:

• carisoprodol
• diltiazem
• gabapentin
• orphenadrine
• verapamil
• vitamin B12 complex

On March 21, 2022, Sandoz issued a voluntary recall of 13 lots of the drug orphenadrine citrate 100mg ER tablets due to the presence of nitrosamine. Nitrosamine, a known carcinogen with the potential to cause cancer, was found to exist in the drug at levels greater than the acceptable daily intake (ADI) as determined by the FDA. This recall is specific only to a handful of lot numbers and does not affect all orphenadrine tablets made by Sandoz. If you take orphenadrine citrate 100mg ER tablets, talk with your pharmacist or doctor and they will help you determine if your medication has been impacted by the recall.

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Some people may have had quinine in the past. However, according to a 2015 article, the Food and Drug Administration (FDA) have recommended that doctors avoid prescribing this medication for leg cramps.

Learn more treatments for leg cramps here.

People should see a doctor if they continuously experience leg cramps after exercise or the legs cramps are adversely impacting their ability to partake in daily activities.

There is some evidence that certain vitamin and mineral deficiencies may contribute towards people experiencing leg cramps.

Some supplements and foods may reduce vitamin or mineral deficiency, and people can use home remedies to reduce symptoms of leg cramps.

list of the top 10 inexpensive and effective drugs for seizures for adults according to KP

Usually, seizures occur against the background of various diseases and with a deficiency of certain vitamins and minerals that regulate the functioning of muscle fibers. With a shortage of these substances, cramps are observed in the muscles of the legs, arms, back, neck. Most often, cramps reduce the calf muscles. Spasms are usually disturbing at night, lasting from a few seconds to several minutes. Vitamin and mineral complexes will help to cope with this problem.

List of top 10 inexpensive anticonvulsants for adults according to the KP

We have selected vitamin-mineral complexes with an anticonvulsant effect. With the help of drugs and dietary supplements from the list, you can stop convulsions that have developed due to a deficiency of magnesium, calcium, potassium, vitamin D.

Our list includes inexpensive anticonvulsant drugs that are widely used in medical practice and are almost always available in pharmacies.

Important! All drugs have side effects and contraindications. Our material is an overview and does not serve as a guide to action. Before buying funds, consult your doctor.

Magne B6

The combination of magnesium and vitamin B6 helps improve metabolism and the nervous system. The drug is indicated for people with a deficiency of these trace elements, who regularly experience spasms, pain and tingling in the muscles. It also helps to cope with increased irritability, fatigue and sleep disturbances.

Contraindications : hypersensitivity to components, lactation, severe renal insufficiency, children under 6 years of age.

Composition; can be used during pregnancy with the permission of a doctor.

High price; daily you need to take a lot of tablets – 6-8 pieces.

Magnerot

Preparation based on organic salt – magnesium orotate. Both components of the salt – magnesium and orotic acid – are present in the human body and are actively involved in metabolic processes, including the regulation of neuromuscular conduction. The drug is indicated for magnesium deficiency, which is accompanied by pain and muscle spasms, tachycardia, sleep disturbances, fatigue and weakness.

Contraindications : age under 18, breastfeeding period, urolithiasis, impaired renal function, liver cirrhosis with ascites, atrioventricular block, lactase intolerance, lactose deficiency.

Both active ingredients are present in the human body.

High price, one package may not be enough for a course of treatment.

Magnelis B6

This anticonvulsant contains magnesium and vitamin B6, indicated for deficiency of these trace elements with associated symptoms: muscle cramps, anxiety, irritability, fatigue. It is also indicated for pregnant women with cramps in the calf muscles.

Contraindications : hypersensitivity to components, lactation, children under 6 years of age, phenylketonuria, severe renal failure.

G=Wide range of applications; is cheaper than foreign counterparts.

A large number of tablets are to be taken daily – 6-8 pieces.

Magvit

Inexpensive drug with anticonvulsant effect, contains magnesium citrate and vitamin B6. In its composition and indications it is very close to other similar means. Indicated for muscle cramps on the background of magnesium deficiency.

Contraindications : breastfeeding period, age up to 18 years, individual intolerance, phenylketonuria, severe renal insufficiency.

Reasonable price.

Uneconomical packaging – 30 capsules will last only 5-7 days of use.

Panangin

The active components of the drug are potassium and magnesium salts, which are necessary for the normal functioning of the nervous and cardiovascular systems. With a deficiency of these trace elements, heart rhythm disturbances and muscle cramps often occur. The remedy is indicated for people with hypokalemia and hypomagnesemia. As a rule, these are patients with heart disease and those who regularly take diuretics.

Contraindications : hypersensitivity to the drug, excess magnesium and potassium in the body, Addison’s disease, dehydration, acute and chronic renal failure, hemolysis, age up to 18 years.

Reasonable price; with the permission of a doctor, pregnant and lactating women can take.

Not very convenient regimen – 3 times a day.

Asparkam

It has a similar effect to the previous remedy and allows you to fight potassium and magnesium deficiency in people with heart diseases: coronary disease, chronic heart failure, rhythm disturbances. Helps to stop cramps caused by a lack of potassium and magnesium in the body.

Contraindications : disorders of amino acid metabolism, individual intolerance, hyperkalemia and hypermagnesemia, acute and chronic renal failure, hemolysis, arterial hypotension, age up to 18 years. It is used with caution during pregnancy and lactation.

Reasonable price; helps to support the work of the heart with a deficiency of potassium and magnesium.

May cause nausea and diarrhoea.

Complivit Calcium

Vitamin-mineral complex contains calcium and vitamin D3 and is indicated for deficiency of these trace elements. Helps strengthen bone tissue and prevent the development of osteoporosis – increased bone fragility, which often affects the elderly, menopausal women and patients who take glucocorticosteroid hormones for a long time. Helps fight muscle spasms that have arisen due to a lack of calcium in the body.

Contraindications : hypersensitivity to components, children under 3 years of age, high concentrations of vitamin D and calcium in the body, phenylketonuria, chronic renal failure. Use during pregnancy is possible in small doses.

Chewable tablets with a pleasant orange and mint flavor, suitable for children over 3 years of age and pregnant women.

May cause nausea, constipation, stomach pain.

Calcium D3 Nycomed

Lemon flavored chewable tablets contain calcium and vitamin D3 and are intended for adults and children from 3 years of age. The drug promotes the absorption of phosphorus and calcium in the body, and is also used for calcium and vitamin D deficiency. It helps to strengthen teeth and bones, improve the functioning of the circulatory and nervous systems and cope with convulsive syndrome that develops with a lack of calcium.

Contraindications : individual intolerance, excess calcium and vitamin D in the blood and urine, phenylketonuria, nephrolithiasis, severe renal failure.

Allowed for pregnant and lactating women; pleasant taste.

Cumulative effect.

Aquadetrim

These soluble tablets contain vitamin D3, which regulates the absorption of phosphorus and calcium in our body. Calcium helps maintain skeletal muscle tone, regulate heart function and blood clotting. With a low content of calcium in the blood, convulsions and muscle spasms often occur.

Indicated for vitamin D3 deficiency in children and adults. The drug helps to cope with hypocalcemia and spasmophilia – a convulsive syndrome against the background of rickets in young children.

Contraindications : vitamin D hypervitaminosis, excess calcium in the blood and urine, sarcoidosis, urolithiasis, acute and chronic diseases of the kidneys and liver, renal failure, hypersensitivity to the drug.

Reasonable price; pleasant taste; can be used in children older than 1 month.

Tablets must first be dissolved in a tablespoon of liquid, which takes some time.

Detrimax

Dietary supplement can be an additional source of vitamin D, which helps the absorption of calcium and phosphorus in the body. The supplement is indicated for strengthening bones and teeth, normalizing the work of the cardiovascular system, as well as for muscle spasms and cramps against the background of calcium deficiency ¹⁰ .

Contraindications : individual intolerance, age under 18 years.

Few contraindications; convenient regimen – 1 time per day.

Must be taken for a long time, 6 months on average.

How to choose anticonvulsants

— In case of a deficiency of one or another microelement in the body, you can choose a vitamin-mineral complex yourself. At low concentrations of trace elements in the blood serum, the doctor may recommend increased doses. It is better to give preference to easily digestible dosage forms (for example, chelate complexes), – comments our expert Tatyana Khodanovich.

Popular Questions and Answers

Convulsions due to vitamin and mineral deficiencies occur in a variety of people. Pregnant women, the elderly, and those who do not eat well and take certain medications (such as diuretics) most often experience this problem. The most popular questions about seizures are answered by Tatyana Khodanovich, CEO of PharmEdu educational platform and pharmacist Elza Kunakbayeva

Why do seizures occur?

— Cramps are involuntary paroxysmal muscle contractions. They occur when metabolic processes are disturbed and the amount of ATP (adenosine triphosphoric acid) decreases. With its lack, the muscles cannot relax on their own, and therefore a convulsive contraction occurs. Most often, this is a sudden painful contraction or spasm of the muscles lasting from a few seconds to several minutes.

Excessive physical activity, pregnancy, hypothermia or overheating, dehydration, wearing tight uncomfortable shoes, constant being in the same position, varicose veins can provoke convulsions. Convulsions often occur against the background of the abuse of alcohol, nicotine, caffeine, taking certain medications, and fever.

The appearance of seizures can be caused by a lack of useful substances and vitamins in the body, mainly potassium, magnesium and calcium; lack of vitamins of groups B, E, D, A. In this case, over-the-counter anticonvulsants can help.

You also need to know that seizures can be a symptom of serious diseases: meningitis, encephalitis, epilepsy, Parkinson’s disease, brain tumors, kidney and liver failure. Therefore, with regular convulsions, it is imperative to consult a general practitioner. If necessary, he will refer to narrow specialists: a cardiologist, a neurologist, a surgeon, a phlebologist.

What to do at home for seizures?

— To relieve cramps in the legs, you need to apply physical effort: straighten your toes with your hands or pull the toe of your foot towards you. If this does not help, you can pinch the skin. After the cramp has passed, the limb can be massaged. This will help restore normal circulation. Keep your leg elevated to drain blood.

These tips do not apply to seizures due to epilepsy, severe infectious diseases, brain damage. With such serious pathologies, medical attention is needed.

What are the dangers of over-the-counter anticonvulsants?

– OTC drugs have a minimum of side effects. But in some cases, they can cause disturbances in the digestive system and allergic reactions. It is not recommended to take vitamin-mineral complexes in high dosages for a long time. In this case, the body will have an excess of certain trace elements, and this is no less dangerous than their deficiency.

Photo: market.yandex.ru, KP

Keep vitamins at your feet, as you need.

Vitamin deficiency is often one of the indirect causes of cramps in the lower extremities, but scientists continue to conduct research on this topic.

Next, we will talk about how severe nutritional deficiencies are associated with leg cramps, what home treatments and medications should be used, and when to see a specialist.

Leg cramps due to vitamin deficiency – is it possible?

As noted in BMJ Clinical Evidence, researchers do not know what causes leg cramps. Most often, they can appear as a result of exercise, pregnancy, and also as a result of electrolyte and salt imbalance.

However, there is scientific evidence that a severe lack of certain vitamins and minerals can trigger seizures.

The table below provides information on these micronutrients and the recommended dietary intake for adults.

This indicates adequate AI intake for potassium, not RDA dose. This point is very important, as scientists have not done enough research to establish a recommended dietary dose.

RDA or AI values ​​may vary due to the influence of various factors, in particular age, sex, pregnancy or lactation in women. The values ​​indicated in the table are considered optimal for most adults.

What vitamins and minerals you need to take

Today, the market is full of various preparations and vitamin-mineral complexes that you can use, eat you suffer from leg cramps. But you need to be careful when buying products, as some products may contain a dose of micronutrients that is much higher than the recommendation. Before buying drugs, it is recommended to consult a specialist in order to choose the correct quantitative and qualitative composition of the vitamin supplement.

The following are products that have been studied by researchers and found to help if you have a cramp.

Let’s consider each option in more detail.

900 22 If a person has a deficiency of this substance, it is possible that in the lower extremities he may experience pain and convulsive spasms. Useful sources of thiamine are such drugs.

Nutricost Vitamin B1 (thiamine)

One box contains 120 capsules containing 100 milligrams of vitamin B1. Contains no gluten or GMOs. The drug has been fully tested by independent organizations. Nutricost adheres to GMP requirements in its production and is FDA registered.

BulkSupplements Thiamin Mononitrate (Vitamin B1) Powder

Manufacturer recommends 125 milligrams of powder per supplement serving. It contains 101 milligrams of thiamine. According to the manufacturer, taking the vitamin allows you to maintain the health of metabolic processes, the functioning of the kidneys and the nervous system, and also has a restorative effect after physical exertion. The product does not contain sugar, soy, yeast, gluten and dairy components.

BariMelts B1 Soluble Bariatric Vitamins

This product is for people who have undergone gastric bypass surgery, have sleeve cuffs, or have undergone knee surgery. The tablets dissolve easily in water, which ensures the comfort of taking. One pill contains 12.5 milligrams of vitamin B1, according to the instructions, one serving should be taken per day. The manufacturer claims that the composition does not contain such harmful components as sugar, gluten, sweeteners and dyes, GMOs.

Natural sources of vitamin B1

Natural foods that are fortified with thiamine include:

• whole grains;
• poultry and pork meat;
• soy;
• beans, dried and raw;
• peas;
• brown rice;
• nuts;
• cereals.

This nutrient is present in animal products and milk components. If the body is deficient in cobalamin, it can cause leg cramps.

Many natural foods fortified with vitamin B12 are not suitable for vegans and vegetarians, so the use of such food supplements is recommended.

Jarrow Formulas Methylcobalamin (B-12)

Available in 60 chewable lozenge form. One lozenge contains 1000 micrograms of cobalamin. It is recommended to take one lozenge with a break of 3-4 days, dissolve or chew it. This formula contains no traces of eggs, dairy ingredients, soybeans or gluten, and is wheat free.

Wellabs Vitamin B-12 Extra Strength

Available in liquid form and manufactured in the USA. Considered ideal for vegans and vegetarians, it is free of corn syrup, soy, GMOs and gluten. One serving contains 5,000 micrograms of vitamin B12, and the manufacturer recommends taking 2 drops daily.

Naturelo Vegan B12

American vitamin supplement based on 100% natural ingredients. Free of GMOs, gluten, soy and artificial ingredients. Recommended for vegetarians and vegans. Directions are to take one capsule daily with meals. One capsule contains 1,000 micrograms of vitamin B12 and 200 milligrams of organic spirulina.

Natural sources of vitamin B12

The best cobalamin rich foods are:

• lamb;
• chicken meat;
• eggs;
• dairy products;
• beef;
• liver.

Unfortunately, there is no convincing evidence that a lack of vitamin D in the body can cause cramps in the lower extremities. However, according to current research, with a serious micronutrient deficiency, body weight decreases sharply, weakness increases.

Useful and effective vitamin D supplements include the following.

Fit Ox Vitamin D3 Gummies

One box contains 120 strawberry flavored gummies. The manufacturer recommends taking two units of the drug with meals to saturate the body with a dose of 100 micrograms, or 4000 IU, of vitamin D. Suitable for vegetarians, it is non-GMO, preservatives and gluten free.

Sports Research Vitamin D3 + K2 Softgels

A 100% vegan product that includes coconut oil. Without any preservatives and GMOs. Also enriched with vitamins K2 and D3. The manufacturer recommends taking one capsule per day with food. It contains 125 micrograms or 5000 IU of vitamin D and 100 micrograms of vitamin K.

Nature’s Bounty Vitamin D3

One package contains 240 softgels. Contains no sugar, gluten or GMOs. The manufacturer recommends taking one capsule with food. It contains a dose of 125 micrograms or 5000 IU of the “sunshine” vitamin.

Natural sources of vitamin D

Natural products containing the sunshine vitamin include:

• morel mushrooms;
• beef;
• beef liver;
• chicken fillet;
• eggs;
• pork;
• orange juice;
• dairy products.

Magnesium is a mineral that transports calcium and potassium throughout the body. The largest amount of the microelement is concentrated in bone tissues, and the kidneys are responsible for its regulation in all organs. Due to a lack of magnesium, muscle spasms can occur, while acute deficiency almost never occurs. At the same time, low or medium deficiency of the mineral is not uncommon.

In the category of magnesium preparations for leg cramps, these can be distinguished.

Nobi Nutrition Premium Magnesium Complex

American Vegan. One package contains 60 capsules with a dose of 500 milligrams of magnesium. Take up to 2 capsules daily before meals.

Doctor’s Best Highly Absorbable Magnesium

This product is based on magnesium glycinate and requires two tablets to be taken daily with meals. One pill contains 100 milligrams of magnesium. The composition of the product excludes the presence of soy and gluten, as well as GMOs. Ideal for vegans.

SlowMag Mg Muscle + Heart

Dietary supplement with slow release magnesium chloride and calcium. According to the manufacturer, it is this combination that ensures the correct absorption of the mineral. It is necessary to take two tablets every day 1-2 times a day. One serving contains 238 milligrams of calcium, 143 milligrams of magnesium and 416 milligrams of chloride.

Natural sources of magnesium

Some of the healthiest foods fortified with magnesium include:

• all green vegetables, especially spinach;
• unprocessed cereals;
• seeds and nuts;
• fruits;
• legumes;
• fish;
• meat of animal origin.

Potassium supports the proper and healthy functioning of cells, especially muscle and nerve cells. Many people on the planet are deficient in potassium, however, with a serious lack of the mineral, spasmodic pain in the legs can develop.

Useful and effective potassium supplements include the following.

Life Enhancement Potassium Basics

One package contains 240 potassium capsules. Not recommended for vegans and vegetarians as it contains gelatin. The manufacturer recommends taking two capsules daily with meals. One serving contains 1020 milligrams of potassium in the form of bicarbonate.

Nutricost Potassium Citrate

One capsule serving equivalent to 99 milligrams of the mineral. Contains gelatin and rice flour. The production of the vitamin supplement takes place according to GMP standards and with registration through the FDA. One package contains 500 capsules, one unit is required each day.

Natural potassium gluconate

The manufacturer states that one tablet contains 90 milligrams of potassium gluconate. This portion should be taken every day during meals and washed down with a small amount of food. One package contains 100 tablets. The composition does not contain gluten, preservatives, dyes and flavors.

Natural sources of potassium

The best natural sources of potassium include:

• broccoli and Brussels sprouts;
• chicken and turkey meat;
• beef meat;
• fish;
• nuts;
• bananas;
• legumes;
• seeds.

When to seek medical attention

If you experience regular pain and cramps in your lower extremities after you finish your workout, or cramping pain interferes with your daily activities, this is already a good reason go to see a doctor.

Grand total

There is little evidence that vitamin and mineral deficiencies cause leg cramps. The use of some supplements can help with this problem, in addition, it is useful to use alternative methods of treatment, as well as seek help from a doctor and take prescribed medications.

Sources:

1. Allen, R., & Kirby, K. (2012). Nocturnal leg cramps.
   https://www.aafp.org/afp/2012/0815/p350.html
2. Bordoni, B.