What are the best vitamins and minerals for muscle cramps? How can they help alleviate the pain and what are the causes of muscle cramps? Get the answers to these questions and more in this comprehensive guide.

Prevalence of Muscle Cramps

Muscle cramps are a common occurrence, affecting a significant portion of the population. According to a May 2015 report in Clinical Evidence, about 50 percent of patients at a general medicine clinic had experienced leg cramps within a month of their visit. Additionally, a February 2017 paper in Family Practice indicated that more than 30 percent of older adults complain about leg cramps. A March 2019 article in Swiss Medical Weekly further revealed that 50 percent of these patients had already used some form of treatment, particularly magnesium.

Women are more prone to muscle cramps than men, as evidenced by a June 2017 paper in PLoS One. Pregnant women are especially vulnerable, with between 30 and 45 percent experiencing sleep-related leg cramps, as reported in an April 2015 study in Maternal and Child Nutrition.

Causes of Muscle Cramps

Muscle cramps are involuntary contractions of the lower extremity muscles, often affecting the calves and typically occurring at night. A May 2015 paper in Clinical Evidence lists several possible triggers for these painful sensations, including chemical imbalances brought on by pregnancy, exercise, disease, and aging. Mineral and vitamin deficiencies may also play a role in the development of muscle cramps.

To help prevent muscle cramps, it is essential to maintain a balanced electrolyte level, stay hydrated, and remain limber. A September 2017 study in the Journal of Korean Medicine described a successful stretching routine for older adults, featuring standing stretches for the hamstring and calf muscles, as well as a sitting stretch for the calf muscle.

Treating Muscle Cramps with Vitamins and Minerals

While the malaria drug quinine was previously considered effective for leg cramps, a November 2016 review in Age and Ageing noted that it is no longer recommended due to its potentially life-threatening side effects. As an alternative, the use of vitamins and minerals for muscle spasms has been explored.

Magnesium for Muscle Cramps

Magnesium remains a popular choice for treating leg cramps, but the results are mixed. A study published in the May 2017 edition of JAMA Internal Medicine failed to find any significant difference between magnesium and a placebo in a broad range of adults. However, an April 2015 report in Maternal and Child Nutrition showed that magnesium might be effective for specific populations, such as pregnant women. In this study, pregnant women who took 300 milligrams of magnesium bisglycinate chelate daily for four weeks during their second and third trimester experienced a 50 percent decrease in cramping.

Other Minerals for Muscle Cramps

Researchers have also investigated the potential benefits of other minerals for muscle cramps. A common theory is that an imbalance in electrolytes, particularly calcium and potassium, may contribute to the development of leg cramps, especially those related to exercise. A 2017 report in the Scientific Pages of Sports Medicine explored these possibilities.

However, a May 2014 dissertation from North Dakota State University found that eating two 300-gram servings of bananas, which are rich in potassium, did not have any effect on electrically induced leg cramps, despite the increase in potassium levels.

Vitamins for Muscle Cramps

A 2015 article in the International Journal for Vitamin and Nutrition Research revealed that more than 60 percent of city-dwelling people had a vitamin D deficiency, and these individuals often experienced leg cramps. This suggests that addressing the underlying vitamin D deficiency may help alleviate the cramping. A February 2017 report in the Journal of the American Geriatrics Society further explored the potential benefits of vitamin D supplementation for muscle cramps in older adults.

Are there any other vitamins or minerals that can help with muscle cramps? What about the effectiveness of stretching and hydration in preventing and managing muscle cramps? Let’s dive deeper into the research and find out.

The Role of Hydration and Stretching

Maintaining proper hydration and engaging in regular stretching can also play a significant role in preventing and managing muscle cramps. A September 2017 study in the Journal of Korean Medicine found that a specific stretching routine, involving standing and sitting calf and hamstring stretches, was effective in reducing muscle cramps in older adults.

Dehydration can lead to electrolyte imbalances, which may contribute to the development of muscle cramps. Ensuring adequate fluid intake and replenishing electrolytes, particularly during physical activity or in hot environments, can help mitigate the risk of muscle cramps.

Conclusion

In summary, while the research on the effectiveness of vitamins and minerals for muscle cramps is mixed, there are some promising findings. Magnesium, particularly for pregnant women, and addressing vitamin D deficiencies may offer potential relief. Maintaining proper hydration and engaging in targeted stretching routines can also be beneficial in preventing and managing muscle cramps.

If you are experiencing persistent or severe muscle cramps, it is recommended to consult with a healthcare professional to determine the underlying cause and develop an appropriate treatment plan. By understanding the causes and exploring various interventions, you can take steps to alleviate the discomfort and improve your overall muscle health.

Vitamins & Minerals for Leg Cramps

It is important to understand the underlying reasons behind your leg cramps.

Image Credit: kwanchaichaiudom/iStock/GettyImages

Some people think that taking minerals and vitamins for leg cramps will bring them relief, yet the research on this topic remains unclear. Treatment depends on what’s causing the leg cramps, so it’s important to understand the underlying reason and know your treatment options.

The Prevalence of Cramps

Most people have leg cramps at some point in their life. Follow-ups for visits to a general medicine clinic show that about 50 percent of patients had leg cramps within a month of their visit, according to a May 2015 report in Clinical Evidence. And, a February 2017 paper in Family Practice indicated that more than 30 percent of older adults complain about leg cramps. Finally, a March 2019 article in Swiss Medical Weekly stated that 50 percent of these type of patients had already used some form of treatment — especially magnesium.

Women have more trouble with leg cramps than men, according to a June 2017 paper in PLoS One. Pregnant women are especially vulnerable. Between 30 and 45 percent of women will experience sleep-related leg cramps while pregnant, according to an April 2015 report in Maternal and Child Nutrition.

You can help improve this situation by speaking with your doctor about leg cramps. Unfortunately, the PLoS One paper indicates that very few people with leg cramps report this problem during their physical. This lack of communication occurs despite the fact that 24 percent of patients find leg cramps very distressing.

The Causes of Cramps

Doctors call involuntary muscle contractions affecting the lower extremity leg cramps. These painful sensations most often occur as calf cramps and typically happen at night. They usually last for only a few seconds, but they can continue for several minutes in some cases.

It’s sometimes difficult to tell what has triggered leg cramps. A May 2015 paper in Clinical Evidence lists several possible explanations. Leg cramps might happen without an obvious cause, but a chemical imbalance brought on by pregnancy, exercise, disease and aging can also contribute. Mineral and vitamin deficiencies might play a role in leg cramps, as well.

You might prevent leg cramps by keeping your electrolytes balanced, remaining hydrated and staying limber. A September 2017 paper in the_ Journal of Korean Medicine_ described a study showing a successful stretching routine in 55 older adults. It featured standing stretches for the hamstring and calf muscles as well as a sitting stretch for the calf muscle.

Read more: My Calf Muscle Is Sore After Cramping

How to Treat Cramps

A November 2016 review in Age and Ageing noted that the malaria drug quinine is the only medication proven effective for leg cramps. Unfortunately, this drug causes life-threatening side effects in some people, so it is no longer recommended. Using vitamins and minerals for muscle spasms might offer you an alternative.

Magnesium remains a popular choice for leg cramps, but a study published in the May 2017 edition of JAMA Internal Medicine failed to find any difference between the essential mineral and a placebo among a broad range of adults. An April 2015 report in Maternal and Child Nutrition showed that magnesium might be effective only in specific populations like pregnant women.

The pregnant women in this study took oral doses of 300 milligrams of magnesium bisglycinate chelate each day for four weeks during their second and third trimester. This treatment decreased cramping by 50 percent.

Read more: Home Remedies to Get Rid of Leg Cramps

Minerals for Muscle Cramps

Researchers have tested other minerals for muscle cramps, as well. A common theory is that your electrolyte balance plays a role in leg cramps — especially exercise-related cramping. Calcium and potassium for leg cramps have thus been considered possible treatment options, according to a 2017 report in the Scientific Pages of Sports Medicine.

Because bananas have abundant potassium, a May 2014 dissertation from North Dakota State University explored their possible effectiveness in people with a history of leg cramps. This researcher triggered leg cramps using an electrical pulse. Participants ate two 300-gram servings of bananas an hour before their testing session. The bananas increased their potassium levels, but the fruit had no effect on cramping.

Vitamins for Muscle Cramps

A 2015 article in the International Journal for Vitamin and Nutrition Research showed that more than 60 percent of city-dwelling people had a vitamin D deficiency and that these people often had leg cramps. This finding suggests that treating the underlying deficiency might relieve the cramps. A February 2017 report in the Journal of Research in Medical Sciences explored this possibility in pregnant women with at least two cramps a week.

These researchers randomly assigned the women to one of three groups: (1) vitamin D, (2) vitamin D and calcium or (3) a placebo. The subjects received daily doses for 42 days. However, neither the vitamin D nor the vitamin D-calcium combination had any effect on cramping.

Exercise for Muscle Cramps

About 5 to 20 percent of dialysis patients experience leg cramps during treatment. Low blood pressure, weight loss and dehydration typically mediate such cramps. Exercise can help overcome these health risks, so it might improve cramping, as well. A February 2017 report in the Journal of Nephropharmacology tested this hypothesis in 60 dialysis patients.

Participants did 10 minutes of cycling (treatment group) or no exercise (control group) immediately before a dialysis session. They repeated this protocol on 10 occasions. Compared to baseline, the treatment group had 43 percent fewer cramps. In contrast, the control group had 6 percent more cramps.

Cycling might help you decrease your leg cramps as well. The American Council on Exercise describes a simple routine to help get you started. This routine begins with a five-minute warm-up, and that might be all you can do on your first day. However, you will get fitter over time and gradually gain the fitness needed to complete the entire 35-minute routine.

Read more: Leg Cramps While Lying and Stretching

Relieve Calf Trigger Points

Physical therapists call tender spots of muscle tissue trigger points. These taut bands in your calf might underlie leg cramps. A report in the January-February 2015 issue of the Journal of the American Board of Family Medicine tested this hypothesis in patients with weekly cramps.

These researchers injected 1 to 2 milliliters of 0.25 percent lidocaine into the patients’ calf trigger points. These injections decreased cramping and pain and improved the subjects’ sleep as well.

You will need to meet with a doctor to get trigger point injections, but self-massage can also relieve trigger points. For example, a September 2018 paper in BMC Musculoskeletal Disorders showed that foam rolling can relieve calf trigger points. Interestingly, you don’t have to directly roll the irritated point. You only have to roll near it.

Warning

If you are experiencing leg cramps, it’s important to speak with a healthcare professional. Diagnostic tests might show an underlying medical condition, and a doctor can help you find an effective and safe treatment.

Leg Cramps: Treatment & Support

If you’ve ever woken up in the middle of the night with an excruciating pain in your leg or foot, there’s a good chance you know what leg cramps feel like. Thankfully, leg cramps are usually harmless, but if you’ve ever had one, you’ll be all too aware of how painful they can be. And while for some people they only last a few seconds, others may be in pain for up to 10 minutes. In some cases, the affected muscle can also feel sore and tender for up to 24 hours following a cramp.

Many people have a cramp in their leg occasionally, with up to 60 per cent of adults thought to have had leg cramps at night at some point or other (i). But if you’re getting older, you’re more likely to have them more often – according to the National Institute of Health and Care Excellence (NICE) a third of the over-60s experience cramps when they’re at rest, with 40 per cent saying they have three or more attacks per week (ii).

What causes leg cramps?

The cramp is caused by a muscle spasm, which happens when a muscle contracts (shortens) suddenly. The muscle most commonly affected is the calf muscle (gastrocnemius), but the muscle at the front of your thigh (quadriceps) and back of your thigh (hamstrings) are also prone to spasms. You can also get cramp in your feet, hands, arms, abdomen and the muscles along the ribcage – though the leg muscles are the most affected.

There are different types of cramps, depending on what’s causing them:

• Idiopathic cramps are the most common type – these happen for no apparent reason.

• Symptomatic cramps are a symptom or complication of a health condition, including liver disease, a neurological condition such as motor neurone disease or peripheral neuropathy, lead or mercury poisoning or an untreated underactive thyroid gland (hypothyroidism). If you have acute or chronic diarrhoea or you’re a heavy drinker of alcohol, these things can also cause leg cramps.

• Several types of medicines also cause leg cramps, including diuretics (often used to treat high blood pressure), statins (cholesterol-lowering drugs), raloxifene (a treatment for osteoporosis), nifedipine (used to treat angina and Raynaud’s phenomenon), nicotinic acid (a drug used to treat high cholesterol), and the asthma drugs salbutamol and terbutaline. Muscle cramps can also be a symptom of opiate drug withdrawal.

• Paraphysiological cramps, meanwhile, affect healthy people but are caused by a physiological stimulus, the best example of which is exercise (leg cramps are common while playing sports). Some experts believe low levels of substances called electrolytes – such as magnesium, calcium sodium and potassium – or dehydration may trigger cramps too. They’re also very common in pregnancy, possibly because of the extra weight putting pressure on muscles nerves and blood vessels (some also believe low levels of calcium and magnesium in pregnancy may cause leg muscle spasms).

• Another thing that may trigger paraphysiological cramps in the foot is wearing high heels, especially where the toes become stuck in a cramped position for long periods of time, forcing them into spasm.
  
   

If you experience irresistible urges to keep moving your legs, you might now be experiencing leg cramps, but rather restless leg syndrome. You can learn more about restless leg syndrome — from causes to prevention — in our guide.

Leg cramps: what are the treatments?

If you have idiopathic cramps – that is, cramps where there’s no underlying health condition or physiological stimulus – the most common treatment is to do stretching exercises that stop a cramp once it’s started and exercises to help prevent having recurrent cramps (see below).

Over-the-counter painkillers such as paracetamol and ibuprofen can also be used to relieve the soreness and tenderness that can follow a cramp.

The drug quinine sulfate used to be prescribed to people whose quality of life was affected by cramps – if it meant they weren’t getting enough sleep, for instance. These days, however, it’s not generally recommended, thanks to the many side effects it can cause, including tinnitus, hearing and/or vision difficulties, headache, nausea and hot flushes.

A more serious side effect of taking quinine sulfate is a condition called thrombocytopenia, which can increase your risk of excessive bleeding (indeed, according to the Medicines and Healthcare Products Regulatory Agency, a small number of people are known to have died from thrombocytopenia after taking quinine for leg cramps, including two cases in the UK (iii) ). Quinine should also never be taken during pregnancy.

Some people will still be prescribed quinine by their GP as a last resort, especially if they’re having severe and frequent leg cramps – usually this treatment is given for just four to six weeks in the first instance.

Meanwhile, there is a very small amount of quinine in tonic water, and many people who have cramps at night find drinking a small bottle of tonic water in the evening helps.

 

Treating secondary leg cramps

If you have an underlying condition that’s causing leg cramps, treating that condition can often treat the cramps too. In the case of cramps related to liver disease, muscle relaxants are sometimes used to prevent the muscles from going into spasm.

Some people are affected by leg cramps because of a certain medicine or medicines they’re taking. If you think your medication is causing a problem, speak to your GP about it, as in many cases there are alternative treatments available.

 

Exercises for leg cramps

When you have a leg cramp, the pain can be agonising. To make the pain go away as quickly as possible, you need to stretch the muscle that’s in spasm and massage it gently, which can help it to relax.

Cramp in your calf

If you’re in bed, straighten your leg and pull your toes back towards you. Getting up and walking around on your heels for a few minutes can help too.

Cramp in your quadriceps

A cramp in the muscle in the front of your thigh can be relieved by standing up, holding onto the foot of the affected leg while bending your knee and pulling your heel gently in towards your buttocks.

Cramp in your hamstrings

If the cramp is in the back of your thigh, stand up and place the affected leg one step in front of you, with just the heel of your foot touching the ground. Slowly bend the back knee and lean forwards from the hips (put your hands on the bent knee or thigh to balance yourself). Keep leaning forward until you feel a stretch in your front leg.

With all stretches, hold until the muscle starts to ease up. You may also find it useful to apply a warm towel or pad on the affected muscle to help it relax. Some people also find massaging the muscle with ice can be beneficial.

Meanwhile, keeping your muscles supple can help prevent cramps in the first place. If you have cramps in your calves more than just occasionally, try doing this stretch three times a day:

• Stand about 60-90cm from a wall (you should be facing the wall).

• Keeping your feet flat on the floor, bend forward to lean on the wall, placing your hands on the wall at approximately shoulder height. You should feel the stretch in your calf muscles – hold for as long as you can, then repeat a few more times.

An alternative way of stretching your calf muscle is to stand on a step with your heels hanging over the edge of the step.

• Drop your heels to feel the stretch in your calf muscles.

• Hold for up to 30 seconds, then do it again a few more times.

Keep doing preventative exercises for at least two to four weeks, as it may take a while before you see any improvement in your leg cramps.

Sleeping posture

The position you sleep in can either make leg cramps more or less likely, some experts believe.

If you like to sleep on your back, avoid letting your toes fall forwards. Put a pillow at the end of the bed so that the soles of your feet are propped up against it (that is, your toes are pointing upwards, not forwards).

On the other hand, if you like to sleep on your front, hang your feet over the end of the bed – this keeps your toes in the best position. Either way, keeping the blankets loose at the end of the bed will stop your toes from getting into the wrong position, which may make cramps more likely. Learn more on how to improve the quality of your sleep to support your body, including your legs.

If you have a cramp on any part of your body that lasts longer than 10 minutes and doesn’t respond to stretching or massaging, contact your GP for advice as soon as possible or call your local out-of-hours service (alternatively call NHS 111).

Can diet help?

Experts are divided over the issue of nutritional deficiencies being involved in triggering leg cramps. However, many think cramps are caused by a lack of hydration, especially during hot weather or while you exercise and afterwards, so make sure you drink enough water (check the colour of your urine – the paler it is, the more hydrated you are).

It’s also thought that an imbalance of electrolytes (sodium, magnesium potassium, calcium etc.) may play a part in muscle cramps, as it may affect the nerves controlling the muscles. This may be a particular problem if you exercise heavily, and explains why many sports people use drinks containing electrolytes during and after participating in their activities.

Eating a healthy varied diet will also help make sure you’re getting the right nutrition to keep cramps at bay. Many nutritional therapists recommend getting plenty of the following foods in your diet if you get leg cramps:

• Bananas
  
  Foods rich in potassium are often recommended for leg cramps. As well as bananas, try eating more sweet potatoes, spinach, avocado, dried apricots and mushrooms, and drink coconut water or kefir (fermented milk).

• Sardines
  
  Fish that contain soft bones that you eat are a good source of calcium. If you don’t like fish, try kale, yoghurt, watercress, broccoli or figs.

• Salt
  
  If you’re sweating a lot through exercise or being in a hot climate, you may need to top up your sodium levels. However, be careful not to eat more than 6g of salt each day. The type of salt you eat may also be important – go for organic sea salt such as Cornish sea salt, as it contains lots of minerals and is more nutritious than ordinary table salt.

Meanwhile, try to limit the amount of caffeine in what you eat and drink, as too much caffeine could have an effect on your blood vessels, making them constrict and reducing the circulation to your muscles. Instead of tea, coffee, caffeine-based soft drinks and chocolate, go for decaffeinated versions, water or herbal tea.

Natural support for leg cramps

Whether you’re affected by the occasional leg cramp or you get them regularly, they’re never a pleasant experience. Thankfully there are a few natural supplements that may help provide relief:

Fish oils

When leg cramps are brought on by exercise, the cause is often thought to be poor blood circulation. If you’re affected by exercise-related leg cramps, taking a fish oil supplement may be useful, since the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in oily fish, are believed to help improve blood flow in the arteries. This may be because they help reduce levels of triglycerides – fat-related substances – in your bloodstream, which may in turn help your blood flow more efficiently.

If you’re a vegetarian or vegan you can still benefit from an omega-3 supplement, thanks to the availability of products that contain the natural triglyceride (TG) form of omega-3, which is sourced from plant organisms called microalgae rather than fish.

Many natural health practitioners also believe vitamin E is useful to boost blood circulation, as it’s thought to help widen blood vessels and may help prevent blood clotting inside the blood vessels.

Vitamin B12

Leg cramps that come on when you walk more than a short distance can be caused by a condition called intermittent claudication. This is found in people who are in the advanced stages of atherosclerosis – or thickening of the arteries – which itself is thought to be accelerated by high levels of a substance called homocysteine in the blood. Vitamin B12 is thought to work with other B vitamins (namely folic acid and vitamin B6) to lower blood levels of homocysteine.

However many strict vegetarians and vegans may be deficient in B12, as it’s mostly found in animal-based foods. Some sources also suggest some elderly people are also deficient in B12 (iv), possibly because they produce lower levels of stomach acid, which is needed to release B12 from proteins in food.

Experiencing leg cramps can impact upon your entire daily routine, but this guide should help to ease some of the symptoms. For even more information on a range of other health conditions, feel free to visit our health library.

References:

1. Available online: https://patient.info/doctor/muscle-cramps

2. Available online: https://cks. nice.org.uk/leg-cramps#!backgroundSub:1

3. Available online: https://www.gov.uk/drug-safety-update/quinine-not-to-be-used-routinely-for-nocturnal-leg-cramps

4. Saltzman. JR, Kemp. JA, Golner. BB, et al.Effect of hypochlorhydria due to omeprazole treatment or atrophic gastritis on protein-bound vitamin B 12 absorption. J Am Coll Nutr. 1994;13:584-591. Available online: https://pubmed.ncbi.nlm.nih.gov/7706591-effect-of-hypochlorhydria-due-to-omeprazole-treatment-or-atrophic-gastritis-on-protein-bound-vitamin-b12-absorption/

   van Goor. L, Woisk. WD, Lagaay. AM, et al. Review: cobalamin deficiency and mental impairment in elderly people. Age Ageing. 1995;24:536-542. Available online: https://pubmed.ncbi.nlm.nih.gov/8588547-review-cobalamin-deficiency-and-mental-impairment-in-elderly-people/

   Pennypacker. LC, Allen. RH, Kelly. JP, et al. High prevalence of cobalamin deficiency in elderly outpatients. J Am Geriatr Soc. 1992;40:1197-1204. Available online: https://pubmed.ncbi.nlm.nih.gov/1447433-high-prevalence-of-cobalamin-deficiency-in-elderly-outpatients/

   Yao. Y, Yao. SL, Yao. SS, et al. Prevalence of vitamin B 12 deficiency among geriatric outpatients. J Fam Pract. 1992;35:524-528. Available online: https://pubmed.ncbi.nlm.nih.gov/1331288-prevalence-of-vitamin-b12-deficiency-among-geriatric-outpatients/

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Disclaimer: The information presented by Nature’s Best is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor’s care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications.

Christine

Christine Morgan has been a freelance health and wellbeing journalist for almost 20 years, having written for numerous publications including the Daily Mirror, S Magazine, Top Sante, Healthy, Woman & Home, Zest, Allergy, Healthy Times and Pregnancy & Birth; she has also edited several titles such as Women’ Health, Shine’s Real Health & Beauty and All About Health.

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What Causes Muscle Cramps And How To Avoid Them

CRAMP. The word literally sounds as painful and uncomfortable as it actually is.

Many call this sudden, sharp tightening in your calf, thigh or the arch of your foot a “charley horse,” and it can definitely stop you in your tracks. If you want to get technical, muscle cramps are involuntary spasms in one or more of your muscles that last for several seconds, or several minutes. They can happen during exercise, while you’re watching TV and even while you sleep. These jarring contractions are really unpleasant and, unfortunately, fairly common. But there are ways to ramp down your likelihood of cramping up. Here are four things you can do to minimize your chances of getting struck by these pesky pains.

1. Keep The Water Flowing

By far, the most common cause associated with muscle cramps—especially during physical activity—is dehydration. Drinking water before, during and after exercise should help allow for normal muscle contraction and relaxation. During more strenuous activity or exercise in hot weather, a good rule of thumb is to drink 20-40 ounces per hour. To keep it simple, that means taking about one “gulp” of fluid for every 15 minutes of exercise. If water isn’t cutting it, you may want to consider an electrolyte-packed sports drink to replenish lost minerals.

2. Ensure Adequate Mineral Intake

Lack of key minerals is another reason suggested for muscle cramps. Eating a healthy and balanced nutrient-rich diet can help ensure your body is fully stocked with the essential vitamins and minerals it needs. One thing to keep in mind: sweating during your workout depletes your stores of electrolytes, particularly sodium and potassium, but also calcium, magnesium and chloride. Snacking on yogurt, bananas and almonds can help replenish levels of these minerals. A daily multivitamin can also provide daily essential mineral support.

3. Don’t Make Any Sudden Moves

Sometimes, cramps are your muscles’ way of letting you know you’re pushing them too hard. That’s why they often occur when there’s an abrupt change to your routine. Even if you walk several miles a day and are in pretty good shape, your first swim in over a year might result in an unexpected muscle cramp. Varying your exercise routine is a great way to stay fit—just be sure to ease into unfamiliar activities. Start slow and introduce new moves and higher levels of exertion gradually. This will give your muscles time to adapt.

4. Stretch It Out

Stretching is a great way to manage muscle cramps. Stretching regularly—particularly after you exercise, when your muscles are warm and limber—can help stave off these painful spasms. And, when you get a cramp, stretching the affected muscle can usually provide some immediate relief. Foam rolling or other targeted forms of self-myofascial release can help you target and loosen tight, knotted areas. This can be as simple as rolling a tennis ball or soup can back and forth along the arch of your foot or up and down your calves. If leg cramps jolt you out of slumber in the middle of the night, do some relaxing stretches just before jumping back in the sack.

Vitamins For Muscle Cramps- Causes, Treatment & Remedies!!

Muscle cramps are a painful and uncomfortable symptom. It is characterized by spontaneous contractions of a muscle in the body. By eating foods dense in nutrients, it will help you lessen or prevent muscle cramps in the body. This article will tell you about the essential vitamins to include in the diet to prevent muscle cramps.

Types of Muscle Cramps

Now, muscle cramps can be of various types, so it becomes really difficult to detect the real reason. To know it better, get a brief idea about their possible types.

Activity Muscle Cramps

Activity muscle cramps take both activities and injuries into consideration. If you have been through an accident and have a bone broken, then it is natural to get a crampy feeling in that area when you are involved in strenuous activity.

However, such cramps might also spike if you are continuously involved in rigorous activities. This often happens when the muscles get fatigued and cannot circulate the blood well to the different parts of the body.

Fluid Shift Cramps

Our body is made up of several fluids, and when even a single one of it shifts, we can get a cramp. When the distribution of the body fluids isn’t the same and fluctuates often, you might get cramps. Often, when magnesium or calcium is deficient, getting such cramps are quite common.

Rest and Dehydration Cramps

You might also get cramps when you are doing absolutely nothing or not meeting your hydration levels of the body. Rest cramps usually happen when the body is at rest for a prolonged time or in a position when the body fails to carry on the blood circulation easily.

At the same time, the cramps which happen due to dehydration are just because you are not hydrating yourself enough. So, whenever you tend to get these cramps, drink water and relax the muscles of the body.

Dystonic Cramps

Though not very common, dystonic cramps affect the muscles that usually tend to work in the opposite direction of the movement it is supposed to follow.

It might creep in when you are doing a particular activity writing for a prolonged time, and the walls of blood vessels shrink, making it difficult for the blood to reach the muscles.

Pyridoxine or Vitamin B6

Pyridoxine is also called vitamin B6. It is one of the B-complex vitamins. The body does not make it. It is obtained only from the diet.

This vitamin in the active form works as an enzyme cofactor in more than a hundred enzyme reactions in lipid, amino acid, and carbohydrate metabolism. It helps the body to store energy from carbs and protein in food.

Prime sources of this vitamin are

• Pork
• Chicken
• Turkey
• Fish
• Peanuts
• Wheatgerm
• Oats
• Soya beans
• Bananas

Vitamin D

Vitamin D is another essential vitamin that is effective in muscle cramps. Vitamin D is needed so that phosphorus and calcium are adequately absorbed in the body.

In this way, the combination of the trio helps develop bones. The best sources of Vitamin D are sunshine or supplements. There are very few food sources of this vitamin.

Some of the best sources of vitamin D are:

• Cod liver oil
• Swordfish
• Salmon
• Tuna
• Vitamin D fortified Orange juice
• Vitamin D fortified milk
• Vitamin D fortified Yogurt
• Sardines
• Liver
• Beef
• Egg yolk
• Vitamin D fortified Cereal

Vitamin B1 or Thiamine

Vitamin B1 or thiamine is one of the B vitamins. It plays a vital role in metabolism. 100 mg of this vitamin, along with 40 mg of pyridoxine once daily, can give you the much-needed relief from muscle cramps.

Some of the best sources of thiamine are

• Pork
• Whole grains
• Fish, Meat
• Vitamin B1 fortified cereals
• Bread
• Infant formulas

Vitamin B5 or Pantothenic acid

Vitamin B5 is another vital vitamin in the B vitamins category. Its low levels in the body are linked to dysfunctional energy generation. All the discomforting might go away by eating foods rich in Vitamin B5.

Best dietary sources of Vitamin B5 are:

• Beef
• Seafood
• Organ meats
• Poultry
• Eggs
• Milk
• Mushrooms
• Avocados
• Broccoli
• Potatoes
• Whole grains include whole wheat, oats, and brown rice.
• Chickpeas
• Peanuts
• Sunflower seeds

Conclusion

Muscle cramps can disrupt your sleep, daily activities, and workout. If you frequently experience muscle cramps, then include these vitamin-rich foods into the diet to get natural relief. If you do not find any reduction in the symptom, speak with the doctor about possible treatment options.

FAQs

What are the causes of muscle cramps?

It can be due to intense exercise, medical conditions, an imbalance in the electrolyte, low blood supply to the muscle, neuromuscular abnormalities, nerve compression, medication use, dialysis, water deficiency in the body, etc.

How long does a muscle cramp last?

They are harmless and generally last for a short term, usually subsiding in just a few seconds.

How can you control muscle cramps?

Taking a daily supplement of eight B vitamins: B1 or thiamine, B3 or niacin, B5 or pantothenic acid, B6 or pyridoxine, B7 or biotin, B9 folate, and B12. The combination of these supplements helps get relief from muscle cramps.

Why does our body need B Vitamins?

B vitamins are a beneficial vitamin that contributes to proper muscle tone and nerve function in the body. This vitamin is useful for nighttime muscle cramps. It promotes maximum cellular health, proper nerve, and brain functioning in the body. It also enhances the cardiovascular wellbeing of a person.

What can make you magnesium deficient?

As you age, your body absorbs around 30 percent less magnesium.
Alcohol and smoking help lower magnesium levels.
Processed foods also have low amounts of magnesium.
Many drugs, such as antacids and lowers magnesium absorption.
Low levels of vitamin D reduces the rate of absorption of magnesium in the body.

Vitamins for Muscle Twitches | Healthy Eating

By Amy Myszko Updated December 27, 2018

Muscle twitches — sometimes called spasms — are common and often affect the eyelids, calves and thumbs. Muscle twitches may be a symptom of an underlying nutritional deficiency. Always check with your doctor if you are experiencing numbness and tingling of the extremities, as they may be symptoms of a more serious problem.

Vitamin B-12

Vitamin B-12 is an important nutrient for health. According to the National Institutes of Health, a deficiency in vitamin B-12 can cause symptoms such as muscle spasms, tingling, soreness, weakness and numbness. Vitamin B-12 supports healthy nerves, is involved in the formation of red blood cells, and in the synthesis of DNA. It is naturally found in foods like fish, meat, eggs and poultry. Adults should get 2.4 micrograms of vitamin B-12 daily; your doctor can test your serum B-12 levels to determine if you are deficient in it.

Vitamin B-6

A deficiency in vitamin B-6 may also be linked to certain muscular skeletal issues such as arm and leg cramps and muscle weakness, according to Dr. Vincent Pernell. Vitamin B-6 can help to target cramping, particularly when used in combination with B-12 and other B-vitamins (B-complex). While anyone may be B-6 deficient, alcoholics are at a higher risk for deficiency due to malabsorption and poor diet, according to the Linus Pauling Institute. Vitamin B-6 is found in many foods, including: walnuts, cabbage, cantaloupe, eggs, fish, rice soybeans and peanuts. The recommended dietary allowance of B-6 is 1.5 milligrams for adults aged 19 to 50.

Vitamin D

According to MedlinePlus, a deficiency in vitamin D can cause twitching in the hands and feet. A severe deficiency in vitamin D can cause malabsorption of calcium, which can lead to a condition called tetany that is accompanied by hand and facial spasms, according to the Merck Manual for Healthcare Professionals. Vitamin D is mainly manufactured in the skin when you’re in contact with direct sunlight; however, it is found in a few foods, including fatty fish, liver and cheese, according to MedlinePlus. Children and adults 9 to 70 years need 600 international units of vitamin D per day.

Minerals

Other supplements, including minerals, can help control muscle twitching. Calcium and magnesium are important for muscle contraction and relaxation, and a deficiency in magnesium or an excess of calcium in ratio to magnesium can cause muscle spasms, says Dr. Christiane Northrup. You can take up to 500 milligrams per day of magnesium together with calcium; the best ratio for calcium to magnesium is 2-to-1. For example, if you take 300 milligrams of magnesium daily, take 600 milligrams of calcium. The upper dose of magnesium can cause loose bowels; if that happens, just decrease your magnesium intake. Foods high in calcium and magnesium include seaweed, nuts, seeds and dark green leafy vegetables.

14 Foods That Help With Muscle Cramps • A Sweet Pea Chef

Do you ever experience painful contractions of the muscles that stop you in your tracks? This post will give you 14 foods that help with muscle cramps. These foods are all part of a healthy lifestyle, which means a double bonus!

A muscle cramp often comes upon you all of a sudden – a painful surprise that may cause you to stop whatever you are doing to catch your breath. Or you may even have to take a break.

No one likes to have muscle cramps get in the way of exercise or a good night’s sleep. An annoying charley horse that causes you to wake in pain or cramping that stops your exercise routine can put a damper on things.

When a sudden jolt from a cramp strikes, try not to tighten the muscle even further. Instead, massage and stretch it if you can – this can often bring relief. For a calf cramp, for example, stand on the toes and lift the heels, effectively stretching the calf.

Sometimes a heating pad brings extra relief after a cramp. And warming up properly prior to exercise, along with staying hydrated, are two ways to keep painful muscle contractions at bay.

But even better than finding relief from a muscle cramp is avoiding it in the first place. I’ve researched the best foods for preventing these pesky jolts of pain.

And the best part is, the foods are delicious and good for you – which is all part of a clean-eating lifestyle. So, it’s a win-win.

 WHAT CAUSES MUSCLE CRAMPS?

There are a few reasons for muscle cramps. Certain activities and environmental factors can play a part. Both exercise and a sedentary lifestyle can cause cramping. A healthy balance is key. Other factors that can influence the problem are:

• Cold water can cause cramping
• Some medications can cause muscle cramps
• Cramps in the muscles can occur with overuse of the muscles
• A lack of vitamins, such as Vitamin D can cause pain and muscle spasm
• Muscle cramps can occur if minerals like potassium are decreased
• Dehydration can cause cramping
• Standing or sitting for a long time can make muscle cramps appear
• Health issues like multiple sclerosis and blood flow problems can cause cramping

WHAT IS THE BEST DRINK FOR MUSCLE CRAMPS?

It’s always good to keep hydrated with lots of water. Liquids like tea, smoothies, and water infusions all add to your intake. Depending on what the cause of the muscle cramps is, drinking an oral rehydration solution can reduce muscle cramps. Moms-to-be may find extra relief from muscle cramps by adding magnesium to the diet. To reduce exercise-induced muscle cramping, drinking liquids with salt and sugar is often recommended. You can make your own drink:

• ¾ cup of cranberry juice
• 3 ¼ cups of water
• ¾ tsp of table salt

WHAT FOODS CAN CAUSE MUSCLE CRAMPS?

It’s a known fact that foods that cause inflammation can exacerbate cramping. Why is that? Inflammation can affect the inflammatory markers in the blood, particularly C-reactive protein. In turn, the resulting inflammation causes a strain on joints. To reduce inflammation, avoid eating these foods (for the full scoop, read my post on the top inflammatory foods).

• Refined carbs like white bread are devoid of nutrients
• Excessive red meat consumption is bad due to nitrates
• Fast food is full of trans fats
• Foods with refined sugar such as packaged muffins are full of artificial ingredients
• Salty foods can wreak havoc on the body

1. SMOOTHIES

Smoothies really pack a healthy punch. They are full of nutrients, and you can make a smoothie to suit just about any taste. Grab a ready-made freezer pack for smoothies, throw it in the blender and you are good to go. How do smoothies benefit muscle cramps? Think about all of the nutrients contained in this go-anywhere meal. You can add potassium-rich bananas, full-fat Greek yogurt for muscle-building protein, and berries, which we all know have mega-benefits.

2. TURMERIC

The curcumin in turmeric is known to help with muscle soreness, injury, and damage. Exercise can sometimes be linked to muscle cramps, whether during training or after. Try adding turmeric to your diet as a preventative of muscle cramps. This healthy spice can provide many more benefits, too. Read my recent post – it lists 10 Amazing Benefits of Turmeric!

3. COCONUT WATER

Coconut water is known to have many benefits because of the natural sugars, vitamins, amino acids, and minerals. Think calcium, potassium, phosphorous, and sodium – all essential to a body that runs smoothly! Muscle cramps are often caused by vitamin and mineral deficiencies, so it only makes sense to top up your daily intake with coconut-infused lemonade. You can add coconut water to smoothies, too.

4. SARDINES

Selenium deficiency has been related to chronic myofascial pain, which is pain in connective muscle tissue. It often occurs in a tight muscle or muscles that have been inactive due to illness or injury. Sardines also contain lots of protein, essential to muscle health.

5. PAPAYA

A study focusing on women and muscle cramps stated that the women who had lower levels of potassium experienced more muscle cramps. Papaya is considered a high-potassium food and provides many benefits on top of the prevention of muscle cramps. Roast papaya or try it on a salad.

6. BEET GREENS

Beet greens are high on the potassium scale. Potassium is known to be good for bone health, but not only that, this mineral works to prevent muscle cramps, too. Beet greens have magnesium, phosphorous, and are packed with vitamins. Pick greens that are bright green in color, avoiding spots or withering.

7.

BERRIES

Anthocyanins are flavonoids that fight free radicals, which cause disease processes to ramp up in the body. Berries, including blueberries, raspberries, blackberries, and tart cherries, contain these flavonoids. Studies have proven that blueberries contain anthocyanins whether they are fresh, dried, or frozen. This means you can enjoy them in any form you like!

8. SPINACH

Studies show that spinach alleviates the oxidative stress markers indicative of muscle damage. It’s a food well known for its iron content and is also rich in antioxidants. Add spinach to egg dishes and wraps for an extra boost of healthy goodness.

9. BANANAS

A controlled study indicated that bananas played an important part in diminishing post-exercise inflammation and assisted with overall recovery afterward. Bananas are loaded with potassium and contain fiber, Vitamin C, manganese, and magnesium. Add them to a smoothie or include them in a berry-filled fruit salad.

10. SEAFOOD

Keep the blood flowing through muscle tissue with the help of iron. Sources of iron are plenty and include salmon, shrimp, and tuna. Combine these tasty foods with veggies like spinach and Brussel sprouts to up your iron intake. As well, salmon, for instance, has high levels of vitamin D, known to relieve muscle spasms and speed up recovery.

11. GREEK YOGURT

Both protein and calcium are essential to muscle strength, repair, and reduction of stiffness. Keeping your muscles supple shortens recovery after exercise and avoids tightening that causes pain. Full-fat, plain Greek yogurt is an example of a dairy good that is good for you, and good for weight loss, too.

12. SWEET POTATO

Calcium, potassium, and magnesium all play a part in muscle function. Keeping your body well-supplied is crucial to avoiding cramping. This nutrition-packed vegetable is full of these minerals and is a food that you should definitely include in your diet.

13. WATERMELON

Watermelon contains citrulline, which, according to a study published in the Journal of Agricultural and Food Chemistry, helped athletes recover from muscle soreness within 24 hours. This discomfort can translate to cramping, pointing out that stretching and rehydrating with a water-laden fruit like watermelon is beneficial.

14. AVOCADO

Electrolytes are important to muscle contraction. Studies show that muscle cramps may occur when potassium levels are low. Avocados are powerhouse fruits packed with nutrients, including vital cramp reducing potassium. 

This post contains affiliate links to products I use regularly and highly recommend.

Muscle cramp – Diagnosis and treatment

Treatment

You can usually treat muscle cramps with self-care measures. Your doctor can show you stretching exercises that can help you reduce your chances of getting muscle cramps. Making sure you stay well-hydrated also can help. For recurrent cramps that disturb your sleep, your doctor might prescribe a medication to relax your muscles.

Lifestyle and home remedies

If you have a cramp, these actions may provide relief:

• Stretch and massage. Stretch the cramped muscle and gently rub it to help it relax. For a calf cramp, put your weight on your cramped leg and bend your knee slightly. If you’re unable to stand, sit on the floor or in a chair with your affected leg extended.

  Try pulling the top of your foot on the affected side toward your head while your leg remains in a straightened position. This will also help ease a back thigh (hamstring) cramp. For a front thigh (quadriceps) cramp, use a chair to steady yourself and try pulling your foot on the affected side up toward your buttock.

• Apply heat or cold. Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Alternatively, massaging the cramped muscle with ice may relieve pain.

Alternative medicine

Some suggest taking vitamin B complex supplements to help manage leg cramps. However, more research is needed to confirm this benefit.

Preparing for your appointment

Make an appointment with your doctor if you have muscle cramps that are severe, frequent and not getting better with self-care.

Here’s some information to help you get ready for your appointment.

What you can do

When you make your appointment, ask if there’s anything you need to do in advance. Make a list of:

• Your symptoms, including any that seem unrelated to the reason for your appointment
• Key personal information, including major stresses, recent life changes and family medical history
• All medications, vitamins and supplements you take, including dosages
• Questions to ask your doctor

Take a family member or friend along, if possible, to help you remember the information you receive.

For muscle cramp, some basic questions to ask your doctor include:

• What’s likely causing my cramps?
• Are there other possible causes?
• What tests do I need?
• Is my condition temporary or chronic?
• What’s the best course of action?
• What alternatives are there to the approach you’re suggesting?

Don’t hesitate to ask other questions.

What to expect from your doctor

Your doctor is likely to ask you questions, including:

• When did you develop cramps?
• How frequent and severe are your cramps?
• Does anything typically precede your cramps, such as mild to strenuous exercise?
• Do you ever have cramps while resting?
• Does stretching relieve your cramps?
• Do you have other symptoms, such as muscle weakness or numbness?
• Have you noticed changes in your urine after exercise?

March 03, 2021

Show references

1. Muscle cramp. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00200. Accessed Nov. 18, 2015.
2. Winkelman JW. Nocturnal leg cramps. http://www.uptodate.com/home. Accessed Nov. 18, 2015.
3. Muscle cramps. Merck Manual Professional Version. http://www.merckmanuals.com/professional/neurologic-disorders/approach-to-the-neurologic-patient/muscle-cramps. Accessed Nov. 18, 2015.

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Magnesium cramp is recommended to be included in your diet in case of muscle cramps, fatigue and increased physical activity. It is also recommended for people who are

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Magnesium cramp is recommended to be included in your diet in case of muscle cramps, fatigue and increased physical activity. It is also recommended for people who regularly drink coffee and for those who consume salty foods.
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Treatment of muscle spasm in Moscow: diagnostics, services, doctors

Neurologists of Moscow – latest reviews

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This doctor diagnosed me for the first time.Thanks to the doctor for seeing everything in the early stages, when it is still possible to fix something without surgery. Having started to follow the doctor’s recommendations: drug treatment, wearing a corset and “lying” exercise, I already felt relief and really hope for a long-term effect. I advise a doctor, an intelligent doctor.

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Show 10 reviews of 16,286 90,000 Doctors told what vitamins the body needs for cramps in the legs

Vitamins play an extremely important role in the development of the body and maintaining its normal performance.They are part of enzymes and coenzymes that perform the function of maintaining the constancy of the internal environment of the body. The deficiency of vitamins A, B, D and E affects the contractile function of muscles to a greater extent. At the same time, the integrity of cell membranes suffers and, as a result, a decrease in the threshold of excitability occurs, leading to seizures, FaceNews.ua reports.

As doctors say, hypocalcemia, hypovitaminosis D, lack of magnesium and vitamin B6 often become the cause of leg cramps. Treatment of leg cramps in this case, first of all, begins with the correction of nutritional errors, it is necessary to replenish your diet with foods containing magnesium and calcium, the deficiency of which is one of the common causes of leg cramps.

See also: Scientists have proven the harm of a popular remedy for headache and toothache

Replenishment of these valuable minerals for health with food can be realized by using nuts, cereals, bran, cheese, eggs, vegetables, dairy and sour milk in your diet groceries, figs, prunes and blueberries. But, it is worth remembering that without vitamin D it is impossible to achieve the absorption of calcium by the body, just like magnesium without vitamin B6, the deficiency of which in the body also provokes frequent cramps, and a deficiency of vitamin B6 can lead to muscle dystrophy.

With insufficient intake of vitamin B1 (thiamine), depression increases, fatigue increases, memory deteriorates, and leg cramps occur. The reason for the deficiency is diet abuse, diabetes mellitus. Cereals, legumes, potatoes help to eliminate the lack of vitamin B1. Deficiency of vitamin B6 (pyridoxine) causes leg cramps, loss of appetite, muscular dystrophy. Contained in cereals, legumes, bran, wholemeal flour, milk, meat, fish, brewer’s yeast.

Vitamin E (tocopherol) should be taken for the treatment of nocturnal leg cramps. The recommended daily intake is 10-20 IU, for medicinal purposes it is increased. Taking vitamin E eliminates circulatory disorders of the lower extremities – the cause of seizures, helps in the fight against fungal diseases, is good for the eyes, adds energy and attractiveness.

Useful foods for cramps in the legs

• Foods with a high content of missing elements of calcium, magnesium, potassium, vitamin D.
• Products containing magnesium: dill, lettuce, green onions, parsley, seaweed, bran, buckwheat, oats, rye, millet, legumes, dried apricots, prunes, figs, dates.
• Products containing calcium: fermented milk products (cheese, cottage cheese, kefir, fermented baked milk, yogurt), sesame seeds, cabbage, nuts.
• Foods containing vitamin D: fish, egg yolks, dairy products, butter.

Vitamin D is also formed in the skin under the influence of UVA. Sunbathing gives you vitamin D.

Products rich in potassium: meat, fish, jacket potatoes (potato skins), bananas, avocados.

Hemorrhoids are also one of the causes of leg cramps. With a sedentary lifestyle, constipation, heavy lifting, the veins of the rectum expand and pinch. The disease develops with a deficiency in the diet of magnesium, vitamins C, K, P.

When pain or bleeding during bowel movements, leg cramps, bruises on the body, it is necessary to eliminate the magnesium deficiency.Magnesium is found in wheat bran, sunflower seeds, pumpkin seeds, nuts, soybeans, and lentils. Vitamin C is rich in fresh vegetables and fruits, tomatoes, bell peppers, dill, sorrel, lemons, oranges, black currants.

Vitamin K is found in green plants, liver, walnuts, cabbage. In addition, it is produced by the intestinal microflora. If enough dietary fiber is supplied with the diet, the walls are not dirty and the balance is not disturbed, the body receives a sufficient amount of vitamin K.Vitamin P is a part of rose hips, paprika, oranges, grapes, black currants.

The parathyroid (parathyroid) glands are located near the neck in close proximity to the thyroid gland. They regulate phosphoric acid metabolism in the body. Sometimes the lack of function is caused by damage to them during thyroid surgery. Signs of hypoparathyroidism are manifested by muscle spasm, including respiratory, foot cramps, fingers. The stomach hurts, the stool is liquid, sometimes allergies appear.Everything around begins to irritate for no reason, nervous breakdowns occur, sleep worsens.

The cause of painful, repeated cramps in the calf muscles is a lack of calcium caused by hypoparathyroidism. Calcium is found in milk powder, cheese, soybeans, nuts, cabbage, parsley, cream, yogurt, beans, cottage cheese. The daily requirement is 1000-1500mkg. Deficiency is manifested by brittle nails, reduced disease resistance, memory impairment, and blood clotting. Calcium is especially necessary for lovers of diets, during pregnancy, during adolescence.

If the cause of seizures is associated with hypoparathyroidism, vitamin D is needed for treatment, which promotes the absorption of calcium and phosphorus, regulating the exchange of these elements. Vitamin D is rich in fish oil, cod liver, herring, tuna, cheese, cottage cheese.

See also: Nutritionists told about diseases for which pancakes should not be eaten

90,000 Vitamins E, D, C and other muscle nutrients

To provide the body with the necessary amount of omega-3 fatty acids, experts advise to eat fatty fish twice a week – salmon, mackerel, herring, lake trout, sardines or albacore are suitable …If you’re not a fish lover, substitute DHA and EPA supplements (1,000 to 3,000 mg daily). Vegetarians and vegans alike can find omega-3s in flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.

Calcium

“Calcium is one of the most important nutrients our body needs for healthy and strong bones and muscles,” says Dr. Popovitz. Every time you lift a dumbbell, your muscles contract, and this mineral allows them to respond to the contraction and grow.

Experts recommend a minimum of 1200 mg of calcium per day. You can get your daily dose from a variety of dairy products and green vegetables, or supplements. If you choose the latter, pay attention to the fact that the calcium in the tablets must be supplemented with vitamin D – it helps the absorption of the mineral. Choose a supplement with a calcium content of 500 to 600 mg per tablet and take at intervals of several hours to allow your body to absorb the supplement in time.

Magnesium

“Although magnesium deficiency is rare, most women do not get enough of this mineral,” says Dr. Popovitz.This is not very good, especially when it comes to muscle tone. Magnesium promotes a steady heart rate, helps prevent muscle cramps and relieve pain during exercise.

Magnesium can be found in supplements or obtained from spinach, nuts, legumes, and whole grains. Another option is to take a relaxing Epsom salt (magnesium sulfate) bath. The recommended daily intake of magnesium is 310 to 320 mg. The amount can be increased to 400 mg if you do strength training more than three days a week.

B vitamins

It contains vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 ​​(pyridoxine), B7 (biotin) and B12 (cobalamin), all of which are essential for overall health body, but it becomes even more important when you are actively trying to build muscle.

which to take for women, men, during pregnancy, if calf muscle spasms

Essential vitamins for cramps in leg muscles are B1, B2, B6, B12, D, E.To get rid of spasms, the body must receive plenty of magnesium, potassium, calcium, sodium. You can take drugs Panangin, Asparkam, Magne B6, Complivit Calcium D3 Forte, Aquadetrim, Kombilipen, Vitrum Centuri.

It is important that the diet contains food that contains the necessary substances and trace elements: liver, seafood, dried apricots, prunes, nuts, spinach, cereals. To replenish vitamin D reserves, you need to walk during the daytime in summer and spring, so that the skin produces it under the influence of sunlight.

📌 Contents of article

What vitamins are needed for cramps in the muscles of the legs

Vitamins for cramps in the muscles of the legs help if the problem is caused by their deficiency, and not another reason:

• Group B substances ensure the normal functioning of the central nervous system and peripheral nerves. B1 (thiamine) provides energy, ensures the functioning of nerve fibers, prevents stress. B6 (pyridoxine) stimulates the movement of impulses from the brain to muscle tissue.

B2 (riboflavin) prevents anxiety from appearing, participates in metabolic processes. B12 (cyanocobalamin) provides healthy nerve fiber sheath composition. Their deficiency leads to a depression of the central nervous system, which means a violation of the conduction of nerve impulses.

• Vitamin D (ergocalciferol, or cholecalciferol) is required for the absorption of calcium and magnesium. And they are also essential elements for the normal functioning of the nervous system and the development of muscle tissue.

Vitamin D regulates carbohydrate metabolism, which is important for cell membranes, including nerve fibers.The lack of a substance provokes neuroses, depression, which also affects the somatic state. One of the manifestations is muscle spasms.

• Vitamin E (tocopherol) is necessary for normal blood supply to the extremities, as it affects blood circulation, blood clotting and vascular elasticity. Deficiency of the substance leads to an increase in the viscosity of the biological fluid. And this causes a lack of oxygen in the muscle tissue, hence the spasms.

If cramps are troubling, the body may lack vitamins A, C, K, P.Their role is not as important as that of the substances on the list, but a deficiency also causes muscle cramps. Carotene is needed for the growth and development of cells, including nerve cells. It lowers the threshold of excitability.

Ascorbic acid is necessary for the assimilation of vitamin E and calcium, high-quality blood supply to the muscles. K and P are needed for the absorption of many trace elements, ergocalciferol and cholicalciferol, the strength of the vessels that penetrate the muscles.

If muscles are cramping, more precisely what vitamins are needed, you can find out by laboratory tests.Usually, blood donated on an empty stomach is examined. Less commonly, hair or nails are examined. The analysis also shows which trace elements are lacking in leg cramps:

• calcium,
• magnesium,
• potassium,
• sodium.

Magnesium

Magnesium, as one of the regulators of the nervous system, is required for:

• relaxation of muscles and blood vessels;
• inhibition of excitation processes in the central nervous system;
• reducing its sensitivity to external influences;
• providing oxygen to the muscles of the lower extremities due to the normalization of blood viscosity.

Deficiency of an element provokes not only seizures, but also depression, instability to stress. This also causes uncontrolled spasms, pain in the legs.

Calcium

Calcium regulates skeletal muscle contraction and relaxation. If there is a deficiency of a substance, or there is an excess in the body, both processes are disrupted. Muscles begin to contract and relax spontaneously, that is, convulsions occur.

The importance of calcium for the central nervous system lies in the fact that the element is involved in the transmission of nerve impulses.It releases neurotransmitters – substances that move information from one neuron to another. They provide, among other things, muscle movement and the ability to suppress physical pain.

Potassium

Potassium is involved in the production of acetylcholine, which transmits nerve impulses and is the main neurotransmitter in the parasympathetic division of the central nervous system. Its deficiency leads to disruption of nerve connections, the onset of chronic fatigue, depression of the psyche. These conditions also cause muscle spasms.

Potassium has a beneficial effect on the tone of blood vessels, preventing them from excessively narrowing. It is an important factor for good blood supply to the lower extremities, preventing seizures. The element also normalizes water-salt metabolism, removes excess sodium from tissues. And the excess of the latter is another provocateur of spasms.

Sodium

Sodium in tandem with potassium participates in the conduction of nerve impulses. The alternation of the processes of contraction and relaxation of muscles depends on the latter. Both elements provide an electrolyte environment in which muscle cells and nerve fibers function.

Sodium prevents dehydration, which gives muscles and nerves elasticity. This is an important property for the prevention of seizures. But the excess of the substance provokes edema. And they can become a stimulus for involuntary muscle contractions.

Vitamins for leg cramps in women during pregnancy

Vitamins for leg cramps in women are especially important during pregnancy, because in this state their deficiency is caused:

• toxicosis, due to which there are poor appetite, vomiting, and nutrients are not absorbed;
• by the fact that, due to the growing fruit, the consumption of substances increases quantitatively;
• irrational nutrition caused by aversion to healthy foods or cravings for food in which there are few vitamins;
• a lack of iron in the blood, a violation of the amount of glucose, varicose veins.

Often, the problem occurs in the early stages, when a woman does not know about pregnancy and does not particularly follow the diet. For example, he drinks a lot of coffee, which promotes vasospasm, washes out calcium, interferes with the absorption of beneficial components, accelerating the movement of food from the stomach to the intestines.

It is better for expectant mothers to compensate for the deficiency of essential substances by changing the diet. And if you take vitamin complexes, then with the permission of a doctor.

The best vitamins for cramps in the calf muscles

Vitamins for cramps in the calf muscles can be selected from the following list:

• Asparkam or Panangin.These are drugs for those who have a deficiency of potassium and magnesium. Tablets are sources of ions of substances, they are taken in the amount of 1-2 pieces 3 times a day. The duration of the course is determined by the doctor. Do not drink drugs for renal failure, in the 1st trimester of pregnancy and during breastfeeding.
• Magne B6, Magnistad or Magnelis B These are preparations containing magnesium and pyridoxine. One of them drink 6-8 tablets a day, dividing them into 3-4 doses. This should be done during breakfast, lunch and dinner.

The drugs can be given to children over 6 years old, but in a lower dosage – 4-6 tablets per day. They are also prescribed for pregnant women. But nursing, if necessary, taking Magne B6, Magnelis B6, Magnistad will have to transfer the child to artificial nutrition.

• Complivit Calcium D3 forte. These vitamins for muscle spasms are indicated if the problem is caused by a deficiency of the substances indicated in the name. They are taken 1 tablet 2-3 times a day with meals. The drug can be given to children from 3 years of age.It is contraindicated in tuberculosis; it is drunk with caution in renal failure.
• Doppelherz Activ Magnesium + Potassium. In addition to the beneficial trace elements indicated in the name, the drug contains vitamins B6 and B12, zinc, iron. They are taken with meals by dissolving the tablet in water. 2 pieces are enough for a day, and the course should last no longer than 21 days. This vitamin complex is not prescribed for pregnant women, lactating women and children under 14 years of age.
• Aquadetrim, Vigantol. These are drops or water-soluble tablets containing one form of vitamin D, cholecalciferol.Adults take 1 piece a day, diluting it in 1 tbsp. l. liquids. The drugs are allowed for children and pregnant women.
• Kombilipen Tubs or Milgamma. In case of convulsions, these vitamins must be taken if the problem is caused by a lack of thiamine, pyridoxine, cyanocobalamin. Drink 3 tablets a day, divided into 3 doses. The course can last no more than 1 month.

Pregnant, lactating mothers and children are not prescribed these drugs. They are also contraindicated in severe heart failure.

• Vitrum Centuri. The complex contains magnesium, potassium, vitamins A, E, C, B1, B2, B6, D and calcium. Tablets are taken 1 piece after breakfast. The course lasts 3-4 months. The drug can be recommended during pregnancy.
• Orokamag. This is a preparation with magnesium, calcium and orotic acid in the composition. The latter helps to better assimilate the other two components. The drug is taken 4 capsules three times a day. The course lasts 1-1.5 months. Orokamag is not prescribed for pregnant and lactating women, as well as for urolithiasis, renal failure and dehydration.

Trace elements for cramps at night from products

Vitamins for cramps in the legs at night are also present in many products:

• Calcium is found in abundance in milk, cottage cheese, kefir, cheeses. It is best to choose foods that are high in fat.
• Vitamins of group B are found in beef, pork and chicken liver, seafood, seaweed. There are many of them in legumes, nuts, spinach, egg yolk, brewer’s yeast and black bread.
• Vitamin E is to be found in vegetable oil.Nuts (almonds, pine nuts, hazelnuts), peanuts, eel, sea buckthorn fruits, sprouted wheat are rich in substance.
• Magnesium can be obtained by supplementing your diet with good dark chocolate, avocado, almonds and cashews. There is a lot of it in lentils, chickpeas, peas, soybeans. Lovers of oily fish (salmon, mackerel, halibut) will also not suffer from a deficiency of the substance. As well as those who eat spinach, oatmeal and buckwheat porridge, tofu, bananas.
• Potassium is found in large quantities in dried apricots and prunes, seaweed, all types of legumes.It is slightly less in raisins, peas, nuts, boiled or baked potatoes.
• One form of vitamin D (ergocalciferol) should be found in sturgeon caviar, mackerel, tuna, trout, herring, fish oil, and cod liver. It is found in lard, liver, chicken eggs. Another form of vitamin D (cholecalciferol) is found in chanterelle mushrooms and yeast. But from food this substance is absorbed a little.

Sodium is obtained from common salt. And it is important not to overdo it with its quantity.

Will vitamin D help with seizures and where to get it

Vitamin D for cramps is especially important in childhood, when the skeletal and muscular systems are being formed. Its deficit:

• interferes with the absorption of calcium and in itself leads to disruption of neural connections, which is why spasms occur;
• causes suppression of the body’s defenses, which also provokes cramps in the muscles of the legs.

Vitamin D is found in small quantities in foods and is not very well absorbed from them.But the human body itself is capable of producing a substance under the influence of sunlight. To replenish it with a supply of vitamin D, you need to be outdoors more often during the warm season, in the morning and in the afternoon. It is not for nothing that doctors recommend regularly walking with children. And it’s not just about the benefits of fresh air for them. It is important to expose the skin to the sun’s rays, because it is in it that vitamin D is produced.

Adults also need the substance, and they can get it in the same way – walking under the sun.Staying in a solarium will also help them get rid of cramps in their legs. It is enough to visit it 2-3 times a week and sunbathe for a few minutes. The length of stay is determined by the skin type. But at the same time, it is not necessary to strive to tan the daughter. And you need to use a protective cream, it does not interfere with the absorption of beneficial ultraviolet radiation by the skin.

Vitamins and minerals often helps to solve the problem of leg cramps. It is important to replenish the body with them not from time to time, but to maintain a balance of substances.This will be possible with the help of proper nutrition, giving up bad habits, adding sports to life and taking vitamin complexes.

90,000 Muscle Spasm – Symptoms, Diagnosis, Causes and Nutritional Recommendations

Muscle Spasm – is a specific condition in which muscle groups or individual muscles contract involuntarily. This attack is accompanied by a pronounced aching pain, which manifests itself sharply in the area of ​​muscle spasm. There is such a spasm as a reaction to certain injuries and stimuli that affect the muscle fiber.

The tension of the muscle block is aimed at protecting tissues from damage, as a rule, in such cases, the primary pain is aggravated by pain from spasm and a triggering phenomenon occurs. The physiological feature of muscle spasm is to immobilize the area of ​​the body where the spasm occurs by creating a muscle corset.

The spasmodic phenomenon itself is divided into several types, depending on the signs and characteristics.

• Spasm can occur in both large muscles and small fibers.
• Affects the muscles of the limbs and internal organs.
• Convulsions of the epileptic type in the presence of a characteristic disease. Convulsions not provoked by epilepsy.
• Prolonged attacks or characteristic tremors, followed by weakening.
• Spasms in the tissues of the eye or the muscles of the mouth.

Muscle spasms: causes

The most common causes of spasm in individual muscles or in whole complexes are:

• Changes of a dystrophic and degenerative character in the spine.During the changes, the nerve roots in different parts of the spine are compressed, and muscle spasm occurs as a defensive reaction.
• Spinal injuries, intervertebral hernias, osteochondrosis also provoke prolonged muscle spasm.
• Prolonged stay of the body in one, uncomfortable position.
• Regular carrying of heavy weights and muscle strain.
• Regular emotional stress. Stress and anxiety can subconsciously provoke muscle spasm.To get rid of this phenomenon, you must undergo a special course of treatment.
• Dehydration of the body. It manifests itself in chronic diarrhea, increased sweating, vomiting, then a person loses a large amount of water and beneficial trace elements.
• Intoxication after prolonged use of medicines, alcohol and drugs.
• Postponed infectious diseases.
• Low muscle tone.
• Changes in the hormonal background.

The Whole Truth About Vitamin Droppers | Vogue Ukraine

Wellness drippers are at their peak of popularity. Is this a new standard for a healthy lifestyle or a questionable practice?

Getty Images / Global Images Ukraine

A first-tier star sits on a bed surrounded by pillows and picturesquely crumpled linen. She is wearing silk pajamas, no less photogenic than the whole picture. Dissonance is created only by a needle in the girl’s forearm, through which a healing elixir is fed.

IV beauty therapy, IV lounge, IV bar, IV shots, IV packages – common names for beauty droppers. Their popularity is growing rapidly thanks to social networks and influencers: the procedure is offered by websites and instagram profiles, clinics and offices. Droppers are touted as the fastest way to deliver impressive doses of active ingredients to the body. Vitamins, minerals, amino acids and electrolytes are added depending on the client’s expectations.

Among the fans of the method are Rihanna, Madonna, Adele, Kim Kardashian, Rita Ora, Katy Perry and Gwyneth Paltrow.With the help of droppers, celebrities not only erase the effects of violent parties from their faces and saturate the body with moisture, but also treat colds, anxiety, allergies, migraines, get rid of muscle cramps, acne, excess weight and depression.

On the one hand, droppers are effective: vitamins and amino acids immediately enter the bloodstream and are absorbed by 90%, and not 60%, as through the digestive system. On the other hand, the addition of any substances to the blood without indications and preliminary analyzes is a procedure whose usefulness is questionable.At least because for the sake of a cosmetic effect, there is a large-scale interference in the functioning of the body.

“There is no published scientific work that reliably confirms the beneficial effects of IV Vitamin Therapy and other such ‘treatments’,” says Tiina Orasmäe-Meder, dermatologist, founder of Meder Beauty Science. “Nowhere in the world is this therapy officially recommended or reimbursed by insurance companies.”

None of the “beauty cocktails” have been approved by the FDA.Droppers without a prescription from a personal doctor are considered a banal pumping out of funds.

Although none of the “beauty droppers” has proven effectiveness, the stars popularize the remedy as if it were a glass of fresh celery, and not an invasive technique with a dubious and sometimes dangerous result: after this procedure, for example, in March 2018, the Kendall model Jenner went to the hospital.

Ready-to-use drip mixes like Myers’ cocktail traditionally consist of magnesium, calcium, vitamins C and B.The instant visual effect can be impressive, but it passes quickly and requires constant support: inside the body, the system maintains balance without additional outside help and quickly returns to what it considers to be a stable working version.

There is a story that in Hollywood stars remove hangover syndrome in no time: they invite a “detox ambulance” to the house. An hour-long dropper, as if, raises to his feet any specialist in extreme doses of champagne and their combinations. Vladislava Andryushchenko, a doctor, toxicologist of the Kiev BSP, where people are taken out of acute conditions after serious poisoning, debunks this fantasy: “Miracles, and even in an hour, are impossible.Yes, those who regularly abuse alcohol receive vitamin B. But this does not mean that such droppers are a panacea: before the introduction of any vitamins, an analysis is required to confirm the insufficiency. ” Vladislava advises to find at least one clinic where they would do an analysis for hypervitaminosis of any of the list of vitamins. This is an almost impossible task. And this despite the fact that it is easy to overdo it with the amount of vitamins intravenously, and no one can predict the consequences for a particular organism. Well, just in case: in terms of symptoms, hypervitaminosis is similar to acute poisoning.

People with blood pressure or heart problems may experience pressure surges or heart attacks from a banal excess of fluid in the blood (the volume of wellness and beauty droppers is from 0.5 to 1 liter). Other potential hazards include hypervitaminosis, electrolyte imbalances, strokes and kidney damage.

Tiina Orasmäe-Meder considers the trend to be wild: “In medical practice, intravenous administration of vitamins and microelements is rarely practiced. An exception may be states of exhaustion, in which the necessary substances are not absorbed by the body or are removed from it too quickly, but not “fear of aging”.The fact is that even water-soluble vitamins, which are quickly excreted from the body, in large doses can harm health, not to mention fat-soluble vitamins that accumulate in tissues. For example, it is known that vitamin E is not recommended for smokers because it increases the risk of lung cancer. ”

Tiina says that numerous cases of debuts and exacerbations of urolithiasis, including those requiring surgical intervention, are associated with the appearance of “beauty droppers”.And to summarize: “Almost 10 years ago, a study was published in which nearly 40,000 women in the United States participated for over 20 years. Statistics unambiguously demonstrated that women who regularly took vitamin and mineral supplements without a doctor’s prescription die more often after 60 years than their peers who have never taken these drugs – and we are talking about such common vitamins as B ₆ and folic acid, as well as magnesium, zinc and multivitamin complexes in general. “

Getty Images / Global Images Ukraine

Olga Maslova, Ph.D. in Biological Sciences, popularizer of science, says that she also would not risk using Japanese drugs based on an extract from the human placenta “for prevention”. They are effective in pathological conditions of the body, but acne and chronic fatigue are definitely not one of those – as well as “rejuvenation”, which, according to Olga, is, in principle, impossible. Another thing is a reasonable approach to slowing aging, but it is much more prosaic than “miracle droppers” with vitamins.Moderate sports and proper nutrition, taking into account the characteristics of the body, work much more efficiently and without risks.

American doctors, who even treat dietary supplements with caution, are guided by the regulations of the Food and Drug Administration. Well, it’s good to know that none of the “beauty cocktails” have been approved by the FDA. Droppers without a prescription from a personal doctor are considered a banal pumping out of funds. The US Federal Trade Commission, an independent consumer rights agency, is already fining IV Cocktails clinics for inaccurate information and lack of evidence of the benefits of advertised and presented drugs.

Ukrainian geneticist, TEDx speaker Oleksandr Kolyada says: “Although there are a lot of funds intended to prolong life, there are more myths on the Web and people have more laziness. It is important to understand that none of the high-tech approaches will work if they are not layered on a healthy lifestyle.