What Causes Leg Cramps and How Can You Treat Them?

How to Prevent Leg Cramps

There are a number ways you can alleviate nighttime leg cramps. “Once leg cramps set in, the best method to relieve them is movement, either walking around or simply jiggling or shaking your leg,” advised Hyland. “In addition, things like pumping your ankles up and down or rubbing the muscles can help as well.”

Some people with chronic leg cramps have found relief using cool compresses, which work by numbing pain and reducing soreness. But Hyland said anyone who regularly suffers leg cramps should also work to strengthen their muscles, which will make cramps less frequent.

“Our musculoskeletal system hits its peak at the age of 20, and while it maintains its peak for an additional 20 years, the reality is that it begins to break down at age 40,” he said. “This includes muscles becoming less flexible. Once we pass into the fourth decade of life, it is critical we play an active role in stretching and strengthening our bodies to maintain appropriate, maximal health. ” He added that it may be best to consult a physician if leg cramps last for 5 to 10 minutes or occur multiple times a week.

What to Take for Muscle Cramps

Analgesic balm or a patch, both sold over-the-counter at pharmacies, can provide further relief. OTC pain relief medications that are formulated to treat menstrual cramps, such a Pamprin and Midol, can be an effective treatment for bad leg cramps.

You may also be able to prevent or alleviate muscle cramps in your legs by making simple lifestyle changes. Drinking plenty of water is essential, since cramps are often caused by dehydration. A healthy diet with plenty of fresh fruits and vegetables can also help to decrease the frequency of leg cramps.

Vitamins and Minerals: Potassium and Magnesium for Muscle Cramps

Additionally, certain vitamins and minerals impact muscle function, particularly potassium and magnesium. A significant body of research has found that increasing your magnesium intake can help with the frequency of night time leg cramps, especially for pregnant women. Health experts recommend getting at least 300 milligrams of magnesium each day. A supplement can help you reach your daily allowance, but so can eating foods rich in magnesium, such as nuts, lentils, and quinoa.

Plan ahead for self-care if your leg cramps appear to be the result of strenuous exercise. Drink plenty of fluids and eat a well-balanced meal before heading out for a long run. Many athletes suggest eating a potassium-rich banana once you reach the finish line.

What is the Best Vitamin for Leg Cramp Relief?

Written by: Charmaine Jones, MS, RDN, LDN — Superfeet Wellness Panel Member. Charmaine Jones is founder and owner of Food Jonezi, a website and nutrition counseling service dedicated to ensuring all individuals have access to proper food and nutrition education to achieve optimal health.

You are enjoying your run.

Suddenly, you stop in your tracks because you feel a tight, sharp pain sensation in your left calf muscle. You quickly grab hold your leg. You take deep breaths, limp to the safest place for recovery and take a break. You continue to viciously massage the hard-lump tissue in your calf muscle until the lump disappears and the pain subsides. You abandon the run and decide to walk the rest of the way.

What caused your leg cramps? How can proper nutrition prevent leg cramps from happening on your next run? What are the best vitamins and supplements for leg cramps?  Read on to learn the best way to prevent and treat leg muscle cramps. 

What causes leg muscle cramps in runners?

Muscle spasms or leg cramps are caused by the sudden an involuntary contraction of one of more your muscles, resulting in a painful sensation that will often cause you to completely stop your run. Leg cramps are caused by a number of issues: overuse of the muscles, working out too hard, taking extremely long walks, runs or hikes, improperly stretching or not stretching at all, inactivity, and electrolyte imbalances. The painful feeling from muscle spasms can last from seconds to several minutes, and sometimes days.

Risk factors for leg muscle cramps

Generally, leg cramps are harmless. However, according to the Mayo Clinic, some may be related to underlying medical conditions like inadequate blood supply, nerve compression, and mineral depletion (having a diet low in Potassium, Calcium or Magnesium). 

You may be at greater risk of experiencing muscle cramps if you are an older adult. People lose muscle mass as they age, so the remaining muscles can become overstressed easily. Athletes become fatigued and dehydrated from electrolyte imbalances, especially when exercising in warm weather. Pregnant women, and individuals who suffer from chronic illnesses like diabetes, nerve, liver or thyroid conditions may also be at greater risk of experiencing muscle cramps.

How to prevent leg muscle cramps

Eating well-balanced meals and snacks can decrease the incidence of leg cramps in athletes. It is imperative that an individual meet the daily requirements of both macronutrients (carbohydrates, protein, fat and water), and micronutrients (vitamins and minerals) for healthy muscle contraction.

What to eat to prevent leg muscle cramps: micronutrients

For muscles to contract properly, they need assistance from essential vitamins and minerals like Calcium, Magnesium, Iron, Phosphorus, Potassium, Sodium Chloride, and vitamins like Vitamin C, Vitamin B6, Vitamin D and Vitamin K. Each of these nutrients plays a significant role in healthy muscle contraction.

What to eat to prevent leg muscle cramps: macronutrients

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine all recommend consuming between 1.2 and 1.7 grams of protein per kilogram of body weight per day — that’s 0. 5 to 0.8 grams per pound of body weight. Eat quality proteins, like lean meats, fish, poultry, eggs, dairy or soy, and be sure protein intake is spread evenly throughout the day.

While protein is essential for muscle repair and growth, the right intake of carbohydrates and fat is important for refueling your muscles and preventing leg cramps. The Institute of Medicine’s recommended dietary allowance of carbohydrates for all adults is 130 grams per day. The carbohydrate requirement for runners and high-performance athletes generally exceeds this recommendation.

As for fat intake, consume low-fat entrees to prevent gastrointestinal distress during exercise. 

Dehydration is also commonly associated with leg cramps. Drinking plenty of water helps your muscles contract and relax and keeps muscle cells hydrated. Recommended water intake depends on factors like age, health, prescribed medications, what you eat, activity level and weather conditions. It’s a good idea to drink fluids regularly throughout the day, before workouts, during workouts and after workouts.   While eating a well-balanced diet to meet your daily micronutrient requirements is the best way to go, you may choose to supplment your intake with vitamins or supplements to help prevent leg cramps. 

What are the best vitamins and supplements for leg cramps?

A well-balanced diet, rich in fruits and vegetables, lean sources of proteins, beans and healthy fats should meet your nutritional needs without supplementation. Supplements should never take the place of eating well-balanced meals and snacks. 

However, a busy schedule or dietary restrictions can make eating well-balanced meals and snacks challenging. Therefore, taking multivitamins/multimineral supplements from a reliable source is recommended. In fact, taking a one-a-day multivitamin/multimineral can compensate for daily inadequacies, improve overall health and help prevent chronic disease.

The importance of consultation cannot be overstated — speak with your doctor or registered dietitian to learn more about supplements before taking any.

What is the Best Vitamin for Leg Cramps? We Found It.

If you suffer from debilitating muscle cramps, you’re likely already familiar with your pain relief options. Heat, massage, soaks, and prescription muscle relaxers are common ways to treat spasms. But vitamins can work great too, effectively treating muscle cramps as well as preventing the aches before they start. So what is the best vitamin for leg cramps?

Many of the best-reviewed vitamins for muscle pain contain magnesium, which we already know to be effective in protecting against Covid-19, boosting the immune system, and even reducing blood pressure. But before you buy just any magnesium supplement on Amazon, make sure you know which are formulated specifically for muscle cramps.

Those that contain magnesium glycinate, the most bioavailable form of the enzyme, easily absorb into the intestinal walls and don’t produce a laxative effect. If your goal is to stop muscle cramping and get more sleep, the last thing you want is a supplement that sends you to the bathroom several times throughout the night!

Scroll for the best vitamins for leg cramps we’ve found, along with lotions and compression sleeves that can also help with leg cramps and muscle pain.

See more of our best product recommendations.

We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier.

best vitamin for leg cramps

$21.95, Amazon

Why we like it:

• High absorbing, non-laxative
• All-natural, Non-GMO
• Third-party tested and approved

This magnesium supplement is our top pick for non-drowsy, non-laxative cramp relief. It’s recommended that you take two vitamins 1-2 times a day. If your leg cramps are worse at night, be sure to take them with food right before bed to prevent muscle spasms while you sleep.

Promising review: “Say goodbye to muscle cramps! I’ve been dealing with night time leg cramps since I was in my early twenties and, let me tell you, this product is the only thing that has helped and I’ve only been using it for a few days! I highly recommend if you want some relief from those horrible cramps that wake you up in the middle of the night. ”

Best vitamin for leg cramps at night

$39.95 (was $49.95), Amazon

Why we like it:

• Non-laxative
• Naturally supports sleep
• Contains Rhodiola, a super-herb for muscle recovery

In addition to containing a healthy dose of magnesium glycinate to alleviate muscle cramps, Mag R&R contains 5-HTP and GABA, amino acids that work together to naturally improve sleep. It also contains a touch of melatonin, so you can be sure you’ll get a solid, pain-free night of rest.

Promising review: “I have had debilitating muscle cramps at night as soon as I lay down. My cramps vary from just my feet or toes all the way to going up my leg into my groin! Last week in the middle of the night, I found this product. I immediately ordered and couldn’t wait to try it. I can absolutely say that I have not had a single cramp in the past five nights. It’s like a Godsend to be able to sleep through the night and not have sore muscles from cramp recovery all day every day! Highly recommended.”

Best vitamin to instantly relieve leg cramps

$14.99 (was $19.99), Amazon

Why we like it:

• USDA Certified Organic ingredients
• Free of common allergens including gluten and lactose
• Dissolves and works instantly

Genexa is not only effective at treating leg cramps, its quick-dissolve tablets work instantly to stop your calf, foot, and leg pain. Formulated by a team of physicians and scientists, it’s completely GMO- and allergen-free, so you don’t have to worry about surprising side-effects.

Promising review: “I use this for leg cramps at night and I absolutely recommend it to anyone who gets leg cramps day or night. [It] just it dissolves under your tongue and, just like that, the cramp is gone. So glad I can purchase on Amazon now — before I had to go all over looking for a store that carries it, it’s even cheaper on Amazon too.”

best lotion for leg cramps

$36.50 for 2, Amazon

Why we like it:

• Works in as little as 15 seconds
• Long-lasting formula
• 100% guarantee

This magnesium-based, liquid roll-on lotion works immediately to relieve muscle cramps. Reviewers rave that it works within minutes, and can even help prevent cramps before they start. One bottle goes a long way — you can get 150-200 applications per bottle.

Promising review: “My most important item in medicine cabinet I suffer almost every 2-3 days from leg cramps, I highly recommend if having a cramp in a muscle in your legs that wake you from sound sleep. This product helps to stop the spasms within minutes and prevents from returning and usually days after having a cramp/spasms my leg or wherever hurts this helps to smooth that pain day after … AMAZING PRODUCT!”

Best pain-relieving foam for leg cramps

$18. 77 (was $20.49), Amazon

Why we like it:

• Fast relief for leg, foot and other muscle cramps
• Prevents new muscle cramps and spasms when used daily
• Reduces the soreness after a cramp or spasm

This foam has a delicious, green apple scent, and relieves cramps almost instantly. Ingredients include magnesium sulfate, colloidal silver, citrus grapefruit extract, aloe, allantoin and vitamin E — providing a perfect blend of natural ingredients to alleviate your pain.

Promising review: “I cannot stress enough how wonderful this product is. For once in my life the commercials on TV were right. I have suffered from leg and foot cramps my whole life and I have tried many different products including prescription muscle relaxers to help. All to no avail. Lot of wasted money and a lot of pain. NOT ANY MORE. This foam gets rid of a cramp after it has started or you can put it on to prevent cramping. I usually put it on my legs from the knee down and the top of my feet before I go to bed since that is when I have the most trouble with cramps. There are times when I don’t do it that way and if I get a cramp I just massage the foam into the leg or foot and it is gone. An absolute miracle. I have been telling everyone, including my doctor about this wonder product. Please if you have any problems with cramps please get this. You will not be disappointed.”

Best compression sleeves for leg cramps

$29.95 for 2, Amazon

Why we like it:

• Works for treatment and prevention
• Easy on and off
• Soft and breathable

If you’re wary of taking a supplement, sleeves are a great way to provide compression to legs muscles that have a tendency to cramp. These can be worn any time of day or night are completely breathable, and easy to get on and off.

Promising review: “I never thought this would have worked because it seems so simple but I have not had a single cramp since I bought these! I wear them every single night! One night I felt like I was going to cramp and it quickly went away. I would highly recommend you try this product if you suffer from cramps.”

What vitamin or mineral imbalance causes leg cramps or muscle spasms?

Movement is a symphony, a chorus of different muscles working together to initiate smooth and fluid motion. This symphony requires a proper balance of different trace minerals, fats and vitamins. Without balance between these nutrients, muscle cramps and spasms can occur.

Calcium and magnesium are the yin and yang of muscle contraction. To initiate a muscle contraction, calcium is utilized. However, for a muscle to relax, a sufficient level of magnesium is needed. Muscle spasms can originate from either a calcium deficiency or a magnesium deficiency. Therefore, these cramps or spasms originate from either an inability to contract, or an inability to relax a muscle efficiently. Classically, with calcium deficiency the cramps occur more frequently during the day, while with magnesium deficiency, they will often be noticed more in the evening and during sleep. However, this is not a perfect correlation and more testing should be done to determine which minerals are lacking.

A balance between calcium and magnesium is fundamental in many processes throughout the body beyond muscle function, including digestion, bone formation, energy production, creation of new cells, and even assisting in optimal function of several organs: the adrenal glands, neurons, heart and kidneys. Therefore, imbalance in these minerals can also impact other systemic functions.

How do we develop imbalances in these minerals? Often, it is due to inadequate dietary intake, heavy exercise, gastrointestinal disorders, and medications (birth control pills, insulin, antibiotics, diuretics, blood pressure medication, cortisone). Something important to note- an imbalance is most often due to inadequate dietary intake of magnesium… not calcium. Excessive intake of calcium, which is often promoted to increase bone health, destabilizes the balance of magnesium in the body. Therefore, to develop strong bones, it is often additional magnesium that is needed through the diet and supplementation.

Again, calcium and magnesium are two sides of a coin. When there is an insufficient level of magnesium within the body, the calcium that is eaten will not be able to be absorbed. This becomes a problem as many of the products on the shelves of the supermarket are adding extra calcium into the products, without adding in magnesium to balance. An important thing to note is that: excessive levels of calcium are stored within the body and will build up over time, whereas excess levels of magnesium are not stored and will be flushed out. Due to over-supplementation of calcium and the depletion of magnesium and trace minerals from our soils, magnesium is one of the most common nutrient deficiencies that is seen within the United States. Thus, contributing to many of the chronic diseases that are found within the population.

Not all forms of calcium and magnesium are created equal. Certain forms tend to be more “bioavailable”, or usable by the body. One of the best sources of calcium is found in calcium lactate. Magnesium glycinate and magnesium malate tend to be some of the most bioavailable forms of magnesium. These forms often are found to greatly impact muscle balance and function. However, these are not the only forms of calcium and magnesium and each form has a slightly different use in the body due to how it is absorbed. When looking at supplements, you want to ensure that there is a proper ratio between the nutrients. Typically the optimal ratio of calcium:magnesium would be 2:1, however, in cases with severe magnesium depletion, higher levels of magnesium are often required. Therefore, research and consultation with your medical provider can help you find the mineral form or supplement that is best for you.

In addition to a proper balance of minerals, sufficient amounts of fatty acids are fundamental for optimal muscle contraction. Fats bind to different minerals to escort them into the tissues for use in contraction, healing and repair. Therefore, even if there is enough calcium and magnesium in circulation, if there are not enough fatty acids, these minerals will not be able to enter into the muscles for optimal function.

Maintaining a proper level of fat within the body is also beneficial for cellular communication. This is important in muscle function and balance. Fat is the largest component of the cellular membrane, which is the gate keeper for the cell. Proper cellular communication, cell function and mineral balance require an intact cell membrane.

The important thing to remember is that the quality of fat matters. We want to be consuming good quality fats, such as found in: fish oils, olive oil, coconut oil, avocado and wild caught fish. The type of fat found in these foods is known as omega 3 fatty acids – which are anti-inflammatory. By decreasing inflammation, they enhance liver and cardiovascular function. The liver is in charge of making transporters and enzymes that are important in bringing nutrients into the cell, and the heart is the pump that enhances blood flow. Therefore, fatty acids are an important contributor to muscle function.

Muscle imbalance, spasms, cramps and charley horses are all too common a complaint in medical offices today. This is often due to the mineral and fatty acid imbalances from our diet and depletion due to chronic medical conditions. To restore proper levels of calcium and magnesium, green leafy vegetables, such as spinach and kale should be consumed in higher amounts in the diet. These foods not only have both minerals, they have them in the dosages that promotes balance in the body.

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Magnesium, a treatment for leg cramps?

Evidence is lacking except for pregnancy-associated cramps

The effectiveness and safety of magnesium has been established for eclampsia and pre-eclampsia, arrhythmia, severe asthma, and migraine.¹¹There is some evidence for efficacy of magnesium supplementation in treatment of leg cramps in pregnant women but not for other people.^2,12

A recent systematic review evaluated the effect of magnesium versus placebo for the treatment of nocturnal leg cramps and found the overall effect of magnesium to be insignificant.² Seven trials were included, one assessed magnesium infusion versus placebo and the rest assessed oral magnesium therapy but dose and frequency of therapy varied between all studies.

A sub-analysis of three of the studies involving only pregnant women showed a significant difference between the magnesium and placebo groups in the median number of leg cramps experienced per week. ² However the studies only contained a small number of participants (n=361 in total and n=198 in the subgroup analysis), and therefore was underpowered to detect meaningful differences between groups. In addition selection bias may have impacted results as participants were included in the analysis whose leg complaints may have been confused with disorders not known to be associated with magnesium deficiency (ie, restless leg syndrome).

Another recent systematic review evaluated a further seven studies in patients with leg cramp treated with magnesium.¹² The elemental magnesium dose given varied between studies. The populations included 322 mostly older patients and 202 women with pregnancy-associated leg cramps. After four weeks of treatment, differences in percentage change from baseline of cramps per week between magnesium and placebo groups were small and not statistically significant.

The authors concluded that magnesium is unlikely to provide a meaningful benefit in reducing the frequency or severity of idiopathic leg cramps in older people. ¹² The second review also included three further studies on pregnant women; while a meta-analysis was not possible with these, results from the individual studies were considered and found to be mixed. One study found magnesium reduced cramp frequency and pain while the other two found no benefit.¹² Although two of the studies were similar in design and setting,^13,14 their outcomes were different; this may have been because one of the studies lacked baseline measurement of cramp frequency. If cramp frequency before intervention was not comparable between participants in these studies, it is not appropriate to compare the number of cramps experienced during the treatment period.

Oral magnesium supplementation is well tolerated

Both meta-analyses found that magnesium is well tolerated with the most frequent adverse effects affecting the gastrointestinal system (diarrhoea, nausea, vomiting, flatulence and constipation).^2,12

Moderate-to-severe and symptomatic hypermagnesaemia is usually due to excessive supplemental intake of magnesium (eg, as antacids, enemas or by intravenous infusion), most often in patients with kidney impairment. Be aware of the most common clinical features of moderate-to-severe hypermagnesaemia which are usually neuromuscular (eg, loss of deep tendon reflexes, muscle paralysis, depressed conscious state and respiratory depression). Other signs include anorexia, nausea, skin flushing, hypotension, bradycardia/heart block and cardiac arrest.¹⁵

When considering magnesium supplements, ensure patients take a product containing magnesium only. Some magnesium supplements are combined with potassium and may contribute to hyperkalaemia in people taking ACE inhibitors or other medicines which cause potassium retention.³ Consider assessing kidney function in people using medicines that may impair or adversely affect kidney function¹⁶ and watch for signs of toxicity.¹⁵

How to Get Rid of Muscle Cramps

Athletes and weekend warriors often get leg cramps, but almost anyone can get muscle cramps from exhaustion, overuse or even some medical conditions. While not dangerous and often resolved on their own, muscle cramps can be painful and may interfere with everyday tasks. If you get them often, you may start to dread the next burst of pain.

A muscle cramp is an involuntary contraction of the muscle. It results in severe pain and prevents you from using the muscle while the cramp is happening. In some cases, you can feel a hard bump where the cramp is taking place. This is the contracted muscle.

Here’s how to handle muscle cramps:

• Stretch and exercise: Stretch before and after exercise. If you tend to get muscle cramps at night, do gentle stretches before bed. Stretching can even help while your muscles are cramping by gently encouraging the muscle to relax.
• Stay hydrated: When you keep the cells in your muscles hydrated, your muscles are able to contract and relax correctly. If you are exercising or in hot weather, remember to drink more to make up for fluid loss.
• Eat fiber-rich foods: Constipation can cause the muscles in your abdomen to contract painfully. Fortunately, you can reduce your risk of constipation by eating foods rich in fiber, which keeps you regular. Look for foods such as dark leafy greens and whole grains to increase your fiber intake.
• Take care of constipation: In addition to increasing your fiber, take additional steps to avoid constipation. You can increase your hydration and gentle exercise, for example. The Myers’ Cocktail from Rocky Mountain IV Medics contains saline to reduce dehydration and magnesium, which has been linked in studies to reducing instances of cramps.
• Apply heat: If you experience a cramp, applying a heating pad can help the muscles relax and can help you reduce pain.
• Eat foods rich in potassium and magnesium: Foods rich in potassium, such as bananas, can help you reduce your risk of cramps. Foods with magnesium, such as nuts and seeds, can also give your body the nutrients needed to reduce your risk of painful muscle contractions.
• Consider IV therapy: Some individuals and athletes turn to therapy via IV for muscle cramps to get a quick infusion of electrolytes and nutrients, right into their bodies.

What Can IV Therapy Do for Muscle Cramps?

If you have not heard of using an IV drip for muscle cramps, you may be curious. Some patients turn to IV hydration and products like the Myers’ Cocktail, which delivers benefits fast. The Myers’ Cocktail contains saline for hydration as well as vitamin B complex, vitamin c, zinc, glutathione and magnesium.

Many people try to hydrate with water alone, but a saline IV drip can help with dehydration fast. In addition, magnesium has been studied as a potential solution for cramps, and especially nighttime leg cramps. Zinc has been found in studies to relieve muscle cramps and especially menstrual cramps, while night leg cramps might find relief from vitamin B complex.

If you’d like IV therapy with these and other nutrients, schedule an appointment with Rocky Mountain IV Medics. We’ll come right to your home, hotel or office campus to administer IV therapy. Now, you don’t even have to leave the comfort of your space to find relief from your symptoms.

10 Best Magnesium Supplements for Leg Cramps

Magnesium is a naturally occurring mineral that all of us need to help maintain many processes in the body. Unfortunately, many of us are short of the daily intake requirements for magnesium, whether it’s because of a poor diet or nutrient-deficient foods. Either way, making up for that lack of magnesium is crucial to overall health, which is where supplements come in.

All-natural, high-quality magnesium supplements can help provide your body with the magnesium it needs with minimal (if any) side-effects. We’ve put together this great list of the top ten best magnesium supplements on the market today, specifically for leg cramps.

Magnesium in Nature

Interestingly enough, magnesium is actually one of the top ten most abundant elements on earth, falling in eighth place. The element naturally occurs in minerals such as brucite, magnesite, dolomite, and carnalite. It’s also found in natural silicates and in magnesium chloride is present in seawater, brine, and salt wells.

Its Role in The Body

Magnesium is the fourth most abundant mineral in the body, and is essential to hundreds of bodily functions, including building proteins. Even though it’s crucial to overall health, nearly 70% of Americans don’t actually meet the daily intake values for magnesium. Magnesium is necessary for healthy brain function, cardiovascular functions, regulating muscle contractions, regulating blood pressure, and more. The bottom line? You can’t live without magnesium, and you might not be getting enough.

Leg Cramps?

So, why do people use magnesium for leg cramps? Magnesium plays a role in muscular contraction, and a deficiency in the mineral can actually cause your body to react negatively in the form of more cramps. If you’re experiencing frequent and intense leg cramps, you might just be magnesium-deficient.

While cramp is a broad term, we all know what it means. Magnesium has also been found to be effective at treating certain kinds of pain but isn’t generally used as a “painkiller” in the general sense. Cramps can occur after a workout, when you’re dehydrated, when you’ve overused or extended a muscle, or even just randomly while you’re sitting at your desk. It’s safe to say that no one enjoys them and taking an OTC medication for them almost seems like overkill.

The Best Magnesium Supplements for Leg Cramps

Ready to learn more about the best magnesium supplements for leg cramps on the market? Here are the ones that made our top ten list.

1. Elm & Rye

The Brand: Elm & Rye is a household name when it comes to supplements. Providing everything from testosterone multivitamins to krill oil and everything in between, the brand takes pride in both its ingredients and its customers. If you want good customer service, 100% all-natural, high-quality ingredients, you need to choose Elm & Rye. You can find the magnesium supplements and more products at www.elmandrye.com.

The Price: Elm & Rye offers some of the most affordable supplements you can get. As the ingredient quality goes up, the price generally does, too. That’s not the case with Elm & Rye. A 30-day supply of magnesium in the form of 60 capsules costs $50, which is average for magnesium supplements. Despite the higher quality of its ingredients, Elm & Rye keeps its prices as low as possible.

The Deciding Factor: So, what makes Elm & Rye the best supplement provider? The fact that you’re getting such an incredible value. For under $50, you’re getting high-quality magnesium in a form that’s easy to swallow and provides a highly potent dose. You can’t go wrong with a brand that truly cares for its customers and pays close attention to its ingredients.

2. Life Extension Magnesium Caps

The Brand: Life Extension is a brand that’s committed to quality in every aspect, from ingredient cultivation to production and beyond. As a customer, you’ll be treated with respect and dignity, and you’re guaranteed to get an awesome product you’ll love. Life Extension uses only all-natural ingredients in their products, so you won’t have to worry about fillers, artificial colors, and synthetics.

The Price: Life Extension falls on the high end of the affordability spectrum when it comes to magnesium supplements, coming in at just $8 for a bottle of 100 capsules. This equates to about a 100-day supply, so you’re getting a great value here for about the size of your large coffee in the morning.

The Deciding Factor: The deciding factor for Life Extension is its commitment to quality and incredibly affordable price. Sometimes, supplements can seem too expensive, and fall outside the realm of affordability for most people. With Life Extension, you’re getting a 100-day supply for less than $10. That’s just $0.80 per day, which is a pretty good deal for what you’re getting.

3. Magnesium Breakthrough By BioOptimizers

The Brand: BioOptimizer’s founder, Wade Lightheart, experienced a significant life event that sent him on a journey toward better health and eventually led to his founding of the company. After his sister passed away from cancer, helping others became a personal mission, and he founded BioOptimizers to do just that. With all-natural, high-quality ingredients, the brand is committed to improving lives and health across the world.

The Price: BioOptimizers’ Magnesium breakthrough contains all seven forms of magnesium, granting you the full spectrum of benefits you can expect from such a potent mineral. You can get a bottle of 60 veggie capsules, about a 30-day supply, for just $35. While Magnesium Breakthrough is higher in price, the full spectrum of magnesium speaks for itself. You can’t get that with other products!

The Deciding Factor: Aside from Wade’s inspiring personal story, the deciding factor for BioOptmizers is the fact that its supplement contains seven sources of magnesium for maximum benefits. If you’re looking for a high-quality, potent, and affordable supplement, BioOptimizers offers this and many more!

4. MgSport High Absorption Magnesium

The Brand: Founder David Zelniker founded MgSports nearly 15 years ago after making the decision to take control of his health by taking up cycling. The thought came to create a more easily absorbed and potent magnesium supplement for athletes, so David gathered his team and set to work. Now, 15 years later, he’s proud to offer MgSport High Absorption Magnesium for athletes and everyday folks suffering from muscle cramps and other discomforts.

The Price: MgSport’s magnesium costs about $20 per bottle but is currently on sale for $15. You can buy it online at major retailers or directly from MgSports. The high-absorption formula is up to three times more effective than regular magnesium supplements and contains only natural and intentionally-sourced ingredients.

The Deciding Factor: The deciding factor for MgSports’ High Absorption Magnesium is the fact that it’s nearly three times as effective as regular magnesium supplements. This makes it worth the cost of around $20, while still being an affordable option for those with stricter budgets. Overall quality, a proprietary formula, and a good price point.

5. Klean Athlete Magnesium

The Brand: Klean Athlete is an athlete-founded brand that’s been around since 2012. The athletes behind Klean Athlete got tired of supplements falling short of quality standards, and decided instead to set out to help develop their own. What followed was an impressive line of all-natural, high-quality supplements that won’t break the bank and are perfect for athletes and everyday people alike. If you have leg cramps these Klean Magnesium tablets can help calm the pain and get you moving again.

The Price: These high-quality vegetarian capsules are made with athletes in mind, and so only contain high-quality magnesium. For just $20, you can get a 30-day supply of some of the best magnesium supplements for athletes. When you spend $60 with Klean Athlete, you get a free bottle of their Klean C supplement! Overall, this is an excellent value, with a good price tag, quality ingredients, and a brand that cares.

The Deciding Factor: The deciding factor for Klean Athlete is that it’s made for athletes by athletes. This factor ensures that each supplement is formulated with the needs of society’s most active members in mind. Athletes have different needs than everyday people, but that doesn’t mean you can’t benefit from these great products, too.

6. Puritan’s Pride Triple Magnesium Complex

The Brand: Puritan’s Pride is a brand that’s well-known and trusted in the world of supplements. The Triple Magnesium Complex is a supplement designed for those that have a higher need of magnesium in their diet and is made from only the best ingredients available. The brand has been around since 1973, producing everything from high-quality supplements to pet care supplements to organic vitamins and beyond. This is a brand with a serious pride in what it does, and that shows in the quality of its products.

The Price: Puritan’s Pride Triple Magnesium Complex costs about $20 on other retailer sites, or you can buy direct from PP for about $10 per bottle. If you buy more than one bottle, you’ll get a discount per bottle, so don’t be afraid to stock up! This magnesium complex is both potent and high-quality, and for just $10, you’re getting an incredible deal.

The Deciding Factor: The deciding factor(s) for Puritan’s Pride is its prices and the quality of ingredients. With over 40 years in the business, the brand has had plenty of time to perfect its supplements and adapt to changes in the market and the availability of ingredients. For $10 per bottle, you can’t do better!

7. MagWell With Zinc by LiveWell

The Brand: LiveWell offers a simple approach to supplements, taking only what nature has to offer and leaving out harmful synthetics and other artificial ingredients. Natural products do work, as we’ve seen time and time again — but it boils down to the quality of those products. You’ll find only the best with LiveWell, as the team is committed to providing a holistic, sustainable, high-quality approach to supplementation. The MagWell tablets with zinc offer just that for a good price.

The Price: MagWell by LiveWell contains magnesium and zinc, and costs about $17 per bottle, but if you buy more than one, you can save up to 28%. The highest-tier subscription package sends you 4 bottles every eight months, costing around $15 per bottle. A one-time purchase will cost you about $20, but even that is still reasonable in comparison to other brands.

The Deciding Factor: The deciding factor for MagWell by LiveWell is the holistic, simple approach to the brand’s supplements, as well as the option to sign up for an automatic delivery service. This saves you the time and hassle of trying to shop around every time you run out! Save time and money with this high-quality brand.

8. Essential Elements Magnesium

The Brand: Essential Elements is a brand with a huge respect for science, developing supplements from scientific research that actually work. The brand focuses on the needs of its customers, placing itself in a league of its own as far as customer service and satisfaction. Following the FDA’s good manufacturing practices, Essential Elements meets the requirements for one of the highest-quality supplement brands on the market today. Every supplement is 3rd-party certified to ensure quality, consistency, and potency.

The Price: Essential Elements offers a few different options for its magnesium plus zinc supplement. You can purchase just one bottle for about $16, or you can buy multiple bottles for a one-time discount of up to 13% off. If you buy 6 bottles or more, you’ll only spend $13.95 each!

The Deciding Factor: The deciding factor for Essential Elements is most certainly its commitment to quality. Not many supplement brands are third-party certified, or so dutifully follow the FDA’s good manufacturing practices. This ensures you’re getting a top-notch product, and Essential Elements proves again and again that the customer is their top priority.

9. Ancient Nutrients Magnesium By Ancient Nutrition/Dr. Axe

The Brand: Dr. Axe is a well-known brand in the realm of personal health and beauty, and is proud to introduce the Ancient Nutrition line of health supplements. Chief among these is the incredible Ancient Nutrient Magnesium supplement, made with only the highest-quality ingredients for maximum value. Co-Founders Josh Axe and Jordan Rubin made a decision to form Dr. Axe in response to their own health challenges, and they’ve never looked back. Now, Dr. Axe is one of the most well-known and respected brands in natural medicine and supplements.

The Price: Each bottle of Ancient Nutrients Magnesium contains 90 capsules, and costs about $30. You can subscribe to a delivery plan for about $5 less, and your capsules are delivered monthly. As far as supplements go, this is about average, especially for such a well-known brand with high-quality ingredients.

The Deciding Factor: The deciding factor for Dr. Axe’s magnesium supplement is both the brand name behind the product and the quality of the ingredients included. Not to mention, the subscription service offers an opportunity to save you some money while providing the added convenience of an automatic renewal. Overall, it’s a great deal, and worth looking into.

10. Doctor’s Best High-Absorption Magnesium

The Brand: Doctor’s Best is a more common brand, being present on sites like Amazon and The Vitamin Shoppe, and even in drug stores like Walgreens. It’s a brand with a commitment to quality and affordability, and you’ll find both in the brand’s high-absorption magnesium. Magnesium is sometimes difficult for the body to absorb directly, so this formula is designed to ensure maximum absorption and potency. You’ll appreciate the level of care that Doctor’s Best takes to create amazing products at a price that’s affordable for everyone.

The Price: Doctor’s Best High-Absorption Magnesium varies in price depending on the retailer. The cheapest price is found on Amazon, where a bottle of 240 tablets costs just $15, with free two-day shipping if you’re a Prime subscriber. If you want a supplement that’s both affordable and potent and made with a high-absorption formula, this is the best option.

The Deciding Factor: The deciding factor for Doctor’s Best is the high-absorption formula. It ensures you’re getting the maximum results from your supplement, which automatically increases the value of the product and makes it more affordable. Plus, it’s under $20 on Amazon with free shipping!

Look for High-Quality Supplements

High-quality supplements can make all the difference in whether or not they’re effective for you. Try to focus on only buying the best supplements that you can afford, and always read labels and customer reviews; especially if you’re buying from an online brand you’ve never tried before. The web is rich with information, and you can find out almost anything you need to know about the brand and its products from a simple Google search.

Your body deserves the best ingredients that you can afford, so don’t settle for less! All-natural ingredients will always be more acceptable in your body, and you’re less likely to have an adverse reaction that way. There are plenty of brands out there that offer the combination of affordability and quality you’re looking for, and most of them are on this list.

Good luck in your search and remember this list the next time you have a leg cramp.

How to deal with spring cramps – Rossiyskaya Gazeta

Doctors estimate that 75% of people on the planet regularly suffer from cramps.

Usually these involuntary muscle contractions occur at night in a warm bed. And, waking up in the morning, people try to forget about the night’s torment. But in vain. Firstly, because they can serve as a harbinger or signal of a serious illness. And secondly, if the reason lies not in the disease, then there is no reason at all to endure. It is quite possible to get rid of seizures arising from other reasons.

Why they are

1 Convulsions can occur in practically healthy people. This is usually due to muscle strain. For example, in the legs during prolonged squatting in the garden, in the so-called standing professions, when it is practically impossible to sit down for the whole day – a salesman, a hairdresser. Muscle cramps can threaten people after heavy physical exertion, overweight, stress, a sedentary lifestyle, or smoking.

2 Often seizures are observed with a lack of minerals in the body, primarily potassium, calcium and magnesium, as well as a number of vitamins: E, D, A, group B.Therefore, in the spring, when the body lacks vitamins, seizures become more frequent. This condition is also typical for pregnant women.

3 Another common cause of seizures is a sudden increase (or decrease) in body temperature (hyperthermic seizures), as well as heat or sunstroke. Therefore, seizures often affect swimmers in the water or people in the cold.

4 Convulsions can be symptoms of diabetes mellitus, atherosclerosis, varicose veins, liver cirrhosis, thyroid damage and others.Frequently recurring seizures can also occur with severe anemia – a decrease in the amount of hemoglobin, an incipient stroke or during the recovery period after it, flu and other viral infections, osteochondrosis of the spine. Cramps in the calf muscles appear with varicose veins.

5 Taking certain medications can cause seizures. For example, frequent use of diuretics or overdose of antidiabetic drugs in patients with diabetes mellitus.

“Convulsive” diet

Very often, cramps are solely due to improper nutrition, when the diet lacks certain substances.

What food should be rich in to avoid cramps?

Magnesium . It contains nuts, sunflower seeds, all legumes, vegetables, carrots, green onions. Alcohol, caffeine, and some diuretics enhance the excretion of magnesium by the kidneys.

Potassium . To compensate for its deficit, dried apricots (dried apricots and apricots), melons, bananas, beans, potatoes, broccoli, beef liver, and milk are introduced into the diet.

Calcium .It is abundant in sesame seeds, sardines in oil, as well as in green-leafed vegetables (broccoli, cabbage, turnip leaves, asparagus), black bread, liver, nuts, figs. But dairy products, considered a traditional source of calcium, are not particularly indicated for cramps, since they also contain large quantities of phosphorus, which can disrupt the mineral balance and provoke muscle spasms. But vitamin D and magnesium are needed – without them, the calcium that has entered the body becomes useless!

Vitamin D .It is rarely found in foods. It is found in the greatest quantity in the liver of cod and halibut, herring, mackerel, tuna, mackerel. There is also vitamin D in raw egg yolk, fermented milk products, cheese (cottage cheese), butter. However, its richest “source” is the sun, but only in combination with clean air, when the morning ultraviolet rays act.

Vitamin B6 . Its deficiency in itself does not cause seizures, but the vitamin promotes the absorption of magnesium.Vitamin is found in poultry, beef liver and kidneys, salmon, bananas, brewer’s yeast, walnuts.

Vitamin E . It is contained only in plants, and almost never occurs in animal products – in small quantities it is found only in the liver, egg yolks and milk. Its main source is fresh vegetables, frozen ones contain half as much vitamin E, and canned ones simply do not. There is a lot of vitamin E in vegetable oils, nuts, whole grains, seeds, spinach.

First aid

This is what doctors advise to do with calf cramps:

Taking an upright position – this simple measure will surely alleviate the condition.

Tug the calf with an elastic bandage (not very tight). This will help relieve pain.

With force, even through pain, slowly pull the fingers (best of all, the big toe) of the clamped leg towards you.

Rub the constrained muscle, pinch it, scratch it, etc.

Massage the leg, squeezing and straightening the toes (all movements at the time of massage should be sliding and stroking in nature, their direction should be directed towards the heart).

Put a mustard plaster on the hardened muscle or mix 2 teaspoons of mustard and 1 teaspoon of olive oil and spread this gruel over the spasmodic muscles.

Take any pain reliever, preferably aspirin, as it further improves microcirculation in the vessels of the legs. (But only if there are no contraindications – the danger of bleeding.)

Place your foot under a hot shower (whatever the skin can tolerate).

As soon as the acute pain passes, you need to walk (preferably on a cold floor) to improve blood circulation.

And for prevention, you should try to avoid muscle fatigue, regularly massage your feet, drink at least three glasses of water a day (the last one at night), avoiding carbonated sugary drinks.

Exercises

For frequent seizures, the following exercises are recommended:

• Stretch in bed in the morning. Stretch your legs, strongly tensing the muscles, pull the socks towards you.
• Stand on your toes, stretch up and fall sharply on your heels.Perform the exercise 1-2 times a day for a minute, try to make 60 movements during this time.
• Stand facing the wall at a distance of one step from it. Put your hands on the wall. Walk away from the wall with small steps, without lifting the soles from the floor, but with your palms from the wall.
• If severe convulsions began to bother you often, and you do not see obvious reasons, a serious examination is necessary.

Avitaminosis: how to understand which vitamins you lack?

Symptoms of vitamin and mineral deficiencies, as well as tips on what to do, read the Sputnik Help.

With the onset of winter, most of us experience a lack of energy, frequent mood swings and decreased performance. There can be many reasons, but the most obvious and probable of them is vitamin deficiency.

Vitamins and minerals play the role of “first violins” in the processes occurring in our body. They are responsible for the condition of the nervous and digestive systems, hair, nails, teeth, muscles and bones.

Vitamin deficiency symptoms:

• Vitamin A: blurred vision in the dark, decreased immunity, acne on the skin.
• Vitamins of group B: fatigue, frequent colds, irritability, insomnia, weight loss, low hemoglobin, itching, cracks in the corners of the mouth, inflammation of the mucous membranes.
• Vitamin C: frequent colds, exacerbation of chronic diseases, lethargy, bleeding gums, dry skin, deterioration of hair.
• Vitamin D: osteoporosis – cramps in the muscles of the legs, cramps, dental problems, endocrine disorders.

Symptoms of mineral deficiency:

• Iodine: irritability, drowsiness, lethargy, memory impairment, weakening of the immune system, edema, menstrual irregularities.
• Iron: pallor of the skin, weakness, dizziness, infectious diseases, low hemoglobin, anemia.
• 
  Potassium: spasms of the heart muscle, increased fatigue, frequent urination, the occurrence of erosions on the mucous membranes.
• 
  Calcium: Tooth problems, brittleness and hair loss, the most serious symptom is fractures.
• 
  Magnesium: muscle cramps, joint pain, loss of strength, increased nervousness, insomnia.
• 
  Zinc: skin problems, acne, fatigue, irritability, brittle nails, hair loss, lack of appetite and loss of smell.

How to deal with vitamin deficiency?

Do not jump to conclusions and immediately run to the nearest pharmacy. Some of the listed signs may not indicate a deficiency of vitamins and minerals, but about the characteristics of your body. The absorption of vitamins can be affected by the properties of your gut, and zinc can be poorly absorbed due to co-administration with certain medications.

It is also worth remembering that we rarely lack one single vitamin, most often the problem is much broader, and the body needs a nutritional complex.In any case, you should seek the advice of a doctor and undergo a full examination. The objective side can be revealed by the analysis of urine and blood.

Monitoring the intake of vitamins and minerals is especially important in chronic diseases: gastritis, diabetes and many others. Each case is individual and requires different vitamin doses. It is also important to note that vitamins work in conjunction with minerals and vice versa.

The most important vitamins

It is important to remember that there is no “absolute vitamin deficiency”: if you were completely absent of any vitamin, you simply would not survive.But a seasonal decrease in vitamin supply, or hypovitaminosis, is common.

After a long winter, the body is deficient in vitamin C, folic acid and carotenoids (yellow, red and orange vegetables and fruits). As for the vitamins of group B, then, as a rule, their body lacks all year round.

Many doctors note that the deficiency of vitamin C, which is found in vegetables and fruits, has decreased recently.But vitamin D, on the contrary, came out on the first “deficit” line.

In addition, during the off-season period, it is recommended to drink fish oil containing healthy fatty acids and vitamin A. However, remember: before taking vitamin or mineral supplements, be sure to consult your doctor!

How to deal with vitamin deficiency?

• Enrich your diet with vitamins, minerals and nutrients.
• 
  Eat simple meals with minimal cooking. Remember that most of the nutrients lose their properties during cooking and frying.
• 
  Additional vitamins can be obtained directly from the air: sunlight. Getting on the skin, ultraviolet rays contribute to the production of vitamin D. You can “get” this beauty vitamin from some products, but it is the sun that is its most reliable supplier.
• 
  Exercising and hiking will tone up and improve your overall well-being.Install a so-called “light tracker” – a device that will count steps, measure your activity, count calories and regulate sleep.
• 
  Keep in mind that overwork and lack of sleep is a huge drain on your energy. A good rest in the spring is essential for your health and general emotional background.
• 
  One way is to “squeeze” as much out of vegetables and fruits as possible by increasing their number. The second way is artificial vitamin supplements.The main advice: consult with your doctor, having passed all the tests beforehand.

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Vitamins and minerals to combat cramping pain in the legs – [SAYYES]

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

The following will describe how an acute lack of nutrients is associated with the appearance of leg cramps, what home treatment and medication should be used, and in what situations it is necessary to consult a specialist.

Leg cramps due to vitamin deficiency – is it possible?

As noted in BMJ Clinical Evidence, researchers are not aware of the underlying causes of cramping pain in the lower extremities. Most often, they can appear as a result of exercise, pregnancy, and as a result of electrolyte and salt imbalances.

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

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

At the same time, adequate AI intake is indicated for potassium, and not the RDA dose. This point is very important, as scientists have not conducted enough research to establish the recommended dietary dose.

Indicators of RDA or AI can change, which is due to the influence of various factors, in particular age, gender, pregnancy or lactation in women.The values ​​shown in the table are considered optimal for most adults.

What vitamins and minerals need to be consumed

Today the market is overflowing with the offer of various preparations and vitamin-mineral complexes that can be consumed, you have 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 purchasing drugs, it is recommended to consult a specialist in order to choose the correct quantitative and qualitative composition of the vitamin supplement.

The following products will be presented that have been studied by researchers and identified as those that help if you have a convulsion.

Let’s consider each option in more detail.

If a person has a deficiency of this substance, it is possible that pain and convulsive spasms may occur in the lower extremities.These drugs are useful sources of thiamine.

Nutricost Vitamin B1 (Thiamin)

One package contains 120 capsules containing 100 milligrams of vitamin B1. The composition is free of gluten and GMOs. The drug has been fully tested by independent organizations. Nutricost adheres to GMP requirements in its production and is FDA registered.

BulkSupplements Thiamine (Vitamin B1) Mononitrate Powder

The manufacturer recommends 125 milligrams of powder for one serving of the supplement.It contains 101 milligrams of thiamine. According to the manufacturer, taking the vitamin helps maintain the health of metabolic processes, kidney and nervous system function, and also has a restorative effect after physical exertion. The product contains no sugar, soy, yeast, gluten or dairy components.

BariMelts B1 Soluble Bariatric Vitamins

This product is intended for people who have had gastric bypass surgery, have sleeve cuffs, or have had knee surgery.The tablets dissolve easily in water, which ensures a comfortable intake. One pill contains 12.5 milligrams of vitamin B1, according to the instructions, one serving must 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 enriched with thiamine include:

• whole grains;

90,097 poultry and pork;

90,097 soybeans;

90,097 beans, dried and raw;

90,097 peas;

90,097 brown rice

• nuts;
• cereals.

This nutrient is found in animal products and dairy 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, therefore such supplements are recommended.

Methylcobalamin Jarrow Formulas (B-12)

Produced in the form of gummies, in one package – 60 pieces.One lozenge contains 1000 micrograms of cobalamin. It is recommended to take one lollipop with a break of 3-4 days, dissolve or chew it. The preparation contains no traces of eggs, dairy components, soybeans or gluten, and it does not contain wheat.

Wellabs Vitamin B-12 Extra Strength

Presented in liquid form, production is located in the United States. Considered ideal for vegans and vegetarians, and is free from corn syrup, soy, GMO 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 exclusively natural ingredients. Free of GMOs, gluten, soy and artificial ingredients. Recommended for vegetarians and vegans. According to the instructions, you must take one capsule daily with a meal. One capsule contains 1000 micrograms of vitamin B12 and 200 milligrams of organic spirulina.

Natural sources of vitamin B12

The best cobalamin-rich foods are:

• lamb;

90,097 chicken meat;

90,097 eggs;

• dairy products;
• beef;
• liver.

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

Beneficial and effective vitamin D supplements include:

Fit Ox gummies with vitamin D3

One package contains 120 strawberry-flavored gummies. According to the manufacturer’s recommendation, it is necessary to take two units of the drug with a meal to saturate the body with a dose of 100 micrograms, or 4000 IU, of vitamin D.Suitable for vegetarians, GMO-free, preservatives-free and gluten-free.

Sports Research Vitamin D3 + K2 Softgels

Is a completely vegan product with coconut oil included. Free of any preservatives and GMOs. Also enriched with vitamins K2 and D3. The manufacturer recommends taking one capsule daily with food. It contains 125 micrograms, or 5,000 IU, of vitamin D and 100 micrograms of vitamin K.

Vitamin D3 from Nature’s Bounty

One package contains 240 soft capsules. Contains no sugar, gluten or GMOs. The manufacturer recommends taking one capsule with a meal. It contains a dose of 125 micrograms or 5,000 IU of the “sunshine” vitamin.

Natural sources of vitamin D

Natural products containing the sunshine vitamin include:

• morel mushrooms;

90,097 beef;

90,097 beef liver;

• chicken fillet;

90,097 eggs;

90,097 pork;

• orange juice;
• dairy products.

Magnesium is a mineral that transports calcium and potassium throughout the body. The greatest amount of the trace element is concentrated in bone tissues, and the kidneys are responsible for its regulation in all organs. Due to a lack of magnesium, muscle cramps can occur, while acute deficiency is practically not found. At the same time, a low or medium deficiency of the mineral is not uncommon.

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

Nobi Nutrition Magnesium Complex Premium

Vegan product of American production. One package contains 60 capsules with a dose of 500 milligrams of magnesium. It is necessary to take up to 2 capsules a day before meals.

Doctor’s Best High Absorption Magnesium

The product is based on magnesium glycinate and two tablets should be taken each day with a meal. 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

Food supplement contains slow-release magnesium and calcium chloride. According to the manufacturer, it is this combination that ensures the correct assimilation 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

The healthiest foods fortified with magnesium include:

• All vegetables are green, especially spinach;
• cereals in unprocessed form;

90,097 seeds and nuts;

90,097 fruits;

90,097 legumes;

• fish;
• meat of animal origin.

Thanks to potassium, the correct and healthy functioning of cells, especially muscle and nerve cells, is supported.Many people around the world are deficient in potassium, but if the mineral is severely deficient, cramping pain in the legs can develop.

Some useful and effective potassium supplements include:

Life Enhancement Potassium Basics

One package contains 240 potassium capsules. Not recommended for vegans and vegetarians, as gelatin is present in the composition. As recommended by the manufacturer, you should take two capsules every day with meals.One serving contains 1,020 milligrams of potassium in bicarbonate form.

Nutricost Potassium Citrate

One capsule is equivalent to a serving of 99 milligrams of mineral. The composition contains gelatin and rice flour. The production of the vitamin supplement is carried out in accordance with GMP standards and with registration through the FDA. One package contains 500 capsules, one unit is required every day.

Natural potassium gluconate

The manufacturer notes that one tablet contains 90 milligrams of potassium gluconate.This portion should be taken every day with meals and washed down with a small amount of food. One package contains 100 tablets. The composition is free of gluten, preservatives, dyes and flavors.

Natural sources of potassium

The best natural sources of potassium include the following foods:

• broccoli and Brussels sprouts;

90,097 chicken and turkey meat;

90,097 beef meat;

• fish;
• nuts;

90,097 bananas;

90,097 legumes;

• seeds.

When to seek medical attention

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

Grand total

There is little evidence that vitamin and mineral deficiencies cause cramping pain in the lower extremities. Some supplements can help solve this problem, and it is also helpful to apply traditional therapies, as well as seek medical attention 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., et al. (2020). Muscle cramps.
   https://www.ncbi.nlm.nih.gov/books/NBK499895/
3. Grober, U., et al. (2015). Magnesium in prevention and therapy.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
4. Gunton, J. E., & Girgis, C. M. (2018). Vitamin D and muscle.
   https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC6021354/
5. Hammond, N., et al. (2014). Nutritional neuropathies.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199287
6. Hogan, B. (2015). Quinine: Not a safe drug for treating nocturnal leg cramps.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4347765/
7. Magnesium. Fact sheet for health professionals. (2020).
   https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Convulsions | Metropolitan Medical Clinic

Cost of diagnostics and treatment

Appointment of a leading specialist

Appointment (examination, consultation) of a neurologist (primary)

Appointment (examination, consultation) of a reflexologist (primary)

Electroencephalography (EEG)

General massage )

Potassium, Sodium, Chlorine in serum (K +, Na +, Cl-)

until 9:00 the next day

Serum calcium

until 9:00 the next day

Vitamin B6 (pyridoxine)

until 8 days

Magnesium

until 9:00 the next day

Unexpected muscle cramps occur due to their involuntary contraction.This phenomenon can be episodic, or regularly repeat at regular intervals. In reality, seizures are not only unpleasant sensations. This phenomenon may indicate the presence of serious diseases in the body. Any person can disturb seizures, regardless of age, gender or type of activity. They manifest themselves in men and women, in children and the elderly.

This phenomenon is considered by many to be harmless, albeit unpleasant.Indeed, if the spasm is of a one-time nature and does not recur, there is no cause for concern. Sometimes a spasm overtakes a person at night, and he does not even know about it. But if you have regular cramps, it’s best to see your doctor for advice.

Reasons

The appearance of seizures is caused by circulatory disorders in muscle tissues. In an athlete, this phenomenon can be explained by a low level of salts in the body, since with increased physical exertion, sweating occurs more intensely.At the same time, the salts it needs are removed from the body.

In some cases, the causes of seizures are prolonged repetitive movements. It can be typing on the keyboard, or working with a computer mouse. Often, seizures appear against the background of other diseases. It can be neurosis, tetanus, or epilepsy. It is also possible that the cause of involuntary muscle contraction was intoxication, a malfunction in the metabolic system, or a dysfunction of the endocrine glands.

In addition, in adolescents and children, seizures can appear as a result of a still poorly developed inhibitory mechanism and nerve fibers of the brain. In young children (up to one year old), the phenomenon can occur in case of intoxication or hypothermia. Childhood cramps usually go away as they get older. This happens as the fibers of the brain and nervous system are formed, metabolic processes stabilize, etc.

The reliable causes of muscle spasms are not completely clear to modern medicine.It happens that even with the most thorough examination it is not possible to finally find out the cause of the problem. At the same time, it is reliably known that a spasm can be provoked:

• Dehydration. Muscle cramps occur as a result of prolonged use of diuretic drugs, as well as the abuse of certain drinks (strong black tea or coffee), with insufficient drinking, as well as disorders in the functioning of the kidneys and gastrointestinal tract.
• Vascular diseases, problems in the work of the heart muscles, pathologies of the cardiovascular system, varicose veins, venous insufficiency, osteochondrosis.These diseases can provoke stagnation of fluid in the vessels, reduce the intensity of tissue supply with oxygen and essential substances. What causes leg cramps.
• Lack of vitamins in the body. Often, cramps in the hands or lower extremities occur due to insufficient amounts of B vitamins, as well as low amounts of minerals (calcium, magnesium, sodium and potassium). Most often, this cause of seizures occurs in women while carrying a child.
• Disorders in the thyroid gland, or hormonal imbalance.Excess estrogen not only leads to problems with conception, but can also lead to seizures. These reasons can also negatively affect the regularity of the monthly cycle, lead to a slowdown in metabolism and cause problems with excess weight.
• Insufficient preparation before training. Muscles that are poorly warmed up before physical exertion are a common cause of seizures in athletes.
• Prolonged wearing of uncomfortable shoes can cause cramps in the foot.
• Alcohol and nicotine abuse leads to muscle wasting.This can lead to seizures in older people.
• Any nervous shock, stressful situation can also cause involuntary muscle contraction.
• Flat feet cause additional stress as a result of improper gait. As a result, cramps in the calves and hip muscles may appear.
• Excess weight increases the stress on the cardiovascular system and the muscles of the lower extremities. Obesity also leads to metabolic disorders.The body begins to suffer from a lack of vitamins and minerals, which also disrupts the normal functioning of muscle tissue.
• Changes in ambient temperature. It is not uncommon for a cramp to occur when immersed in cold water.

In addition, convulsions can occur in the presence of the following diseases: epilepsy, meningitis, neuroses, tetanus, meningoencephalitis, brucellosis, cholera, diabetes, as well as kidney and thyroid diseases.

Symptoms

Cramps occur due to short-term contractions and relaxation of certain muscle groups.Often this phenomenon is observed either after heavy physical exertion, or after nervous tension.

Another type of seizure is accompanied by a sudden hardening of the muscles, which also causes severe pain. Usually the phenomenon affects the muscles of the lower extremities. The duration of the seizures can be from 3 minutes.

Convulsions accompanied by loss of consciousness are also symptoms of serious illnesses (for example, convulsions in epilepsy).

Diagnostics

To get rid of a seizure, treatment should be started only after a thorough examination and diagnosis of the cause of this phenomenon.If necessary, the doctor may prescribe a number of laboratory tests, such as a lumbar puncture, electroencephalography, computed or magnetic resonance imaging of the brain.

Treatment

An experienced doctor prescribes a treatment regimen, taking into account the type of underlying disease that caused the seizures. Depending on the results of the examination and the diagnosis, the patient receives recommendations and begins therapy under the supervision of a specialist.

Vitamin therapy and physiotherapeutic procedures (manual therapy, massage, acupuncture) are often prescribed to maintain the overall strength of the body.

Prevention

The basis for the prevention of seizures is based on a reasonable load for muscles, a balanced diet and elimination of caffeine-containing drinks from the diet. You can also reduce the risk of seizures if you regularly visit a doctor for the timely diagnosis and treatment of diseases that can lead to their occurrence.

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DOCTORS OF THE DEPARTMENT Convulsions

Kusochkina Natalya Alexandrovna

Physician-neurologist-reflexologist. Doctor of the first qualification category. Leading Specialist.

90,000 Magnesium and cramps of the calf muscles

Myoclonus is a group of pathologies that include muscle cramps in the calves and hip area. Such convulsions cause disturbances in the neuromuscular apparatus.

The calf muscles (musculus gastrocnemius) are located on the back of the lower leg.The muscles are attached to the heel bone using the Achilles tendon. The function of these muscles is to maintain the balance of the body when walking, running, and the ability to move the feet.

The calf muscle is the most extensible muscle.

Calf cramps are the most painful, they occur due to strong involuntary tension of the calf muscle fibers.

Spasm is accompanied by an acute painful syndrome, since there is a simultaneous pinching of several nerve endings located in the lower part of the limb.

Experts explain night cramps by slowing blood circulation, which is unable to deliver the required amount of nutrients to organs and tissues.

The causes of cramps in the calf muscles can be associated with the following processes.

• Strong muscle stress . Calves are involved in all types of human physical activity: swimming, running, tennis, skating, squatting. Prolonged intense exercise can provoke spasms.
• Deficiency of vitamins, minerals .With a deficiency of potassium and magnesium, legs often cramp at night. This cause is the most common problem when diagnosing spasms in pregnant women.
• Dewatering . Cramps in the calf muscles occur with excessive sweating and fluid loss. During intense exercise, essential nutrients are flushed out of the body along with sweat.
• Injury to the gastrocnemius muscle . After unusual physical exercise, you may feel acute, persistent pain in your legs.In this case, there is a suspicion of a muscle strain or rupture. For a correct diagnosis, you need to see a doctor.
• Wearing low-quality shoes . Prolonged exposure to uncomfortable tight shoes made of artificial materials leads to cramps. If a woman wears high-heeled shoes that force the foot and lower leg to bend unnaturally, this increases the risk of developing orthopedic diseases.
• Subcooling . Spasmolytic attacks often occur after swimming in a cold water body, prolonged exposure to frost.The cold provokes a narrowing of the venous and arterial walls, which slows down the metabolic processes in the cells.

Muscle cramps

In the first session, relieves any pain.

In most cases, muscle cramps occur at night and are felt in the lower limbs, especially in the calf muscles and feet.

More often such seizures are observed in elderly people.

Sometimes cramps in the muscles of the lower extremities and other muscle groups occur in children.

Muscle cramps are often caused by imbalance in calcium and magnesium in the body and / or vitamin E deficiency .

Factors that can provoke muscle cramps:

• anemia
• smoking
• decrease in physical activity
• fibromyalgia
• arthritis
• atherosclerosis
• dehydration of the body
• heatstroke
• hypothyroidism
• varicose veins
• early stages of amyotrophic lateral sclerosis

The use of diuretics for high blood pressure or heart disease sometimes causes electrolyte imbalance, which can lead to muscle cramps.

The deterioration of blood circulation in the lower extremities is of certain importance.

Biologically active additives and their components

Super Complex – a multivitamin and mineral complex – essential for maintaining muscle health.

Calcium and magnesium – with their deficiency, muscle cramps in the lower extremities and feet at night are most often observed.

Vitamin E – improves blood circulation; a deficiency can cause cramps in the lower extremities when stopping or walking.

Manganese – is a cofactor in the production of cell energy.

Potassium – essential for the normal metabolism of calcium and magnesium, reduces muscle cramps.

Vitamins of group B – the most effective when used in combination; help to improve blood circulation;
– vitamin B ₁ (thiamine) – improves blood circulation and helps maintain normal muscle tone;
– vitamin B ₃ (niacin) – improves blood circulation.

Vitamin C and bioflavonoids – improve blood circulation.

Vitamin D – Required for calcium uptake.

Zinc – essential for the absorption and action of B vitamins.

Medicinal plants

– improve blood circulation.

Accept

before bed, this helps to relax the muscles.

Recommendations

Eat alfalfa, brewer’s yeast, dark green leaves of vegetables, corn, kelp.

Drink a large glass of water every 3 hours every other day to help eliminate toxins from the muscles.

Massage the muscles and use dry heat to relieve pain.

If you are taking diuretics with high blood pressure or heart disease, use potassium supplements or medications.

Rub your muscles with clean, untreated olive oil or flaxseed oil before and after strenuous exercise.

Take hot mineral baths before bed to increase blood flow to your muscles.

If you experience muscle cramps during the day during physical activity, consult a doctor; this could be a sign of circulatory disorders or atherosclerosis.

Convulsions that occur when walking and relieve when stopping may be associated with circulatory disorders.

Blood test for vitamin D

When is a blood test for vitamin D prescribed?

A study is usually ordered at:

• discomfort and pain in joints and bones
• developmental delay
• bone deformities in children
• Frequent fractures

Diagnosis is carried out with suspicions of osteoporosis, systemic lupus erythematosus, with an increase in the level of parathyroid hormone, gastrointestinal diseases (chronic pancreatitis, colitis, digestive disorders, Crohn’s disease), with a decrease in blood calcium and phosphorus, photodermatitis.The analysis is mandatory before dental implantation, bone surgeries. Assign a study and bedridden patients.

Diagnostics are included in the complex of examinations for vascular pathologies, muscle cramps, poor condition of teeth, hair and skin, brittle nails, burning throat, loss of appetite, fatigue, insomnia, etc.

What can a vitamin D blood test show?

The research is quite informative.It allows you to identify the specific causes of a number of pathologies and develop a strategy for their treatment. Therefore, diagnostics should be carried out not only according to clinical indications and doctor’s prescription, but also as part of the annual medical examination, for preventive purposes. This will prevent the development of systemic pathologies.

A biochemical blood test for vitamin D may show a deficiency or excess of a valuable substance.

Main causes and symptoms of deficiency

Hypovitaminosis is more common.

Its main reasons include:

1. Malfunctions of the intestines, liver and / or kidneys. Dysfunctions of these organs lead to the fact that vitamin D (cholecalciferol) is poorly absorbed and transformed into the active form
2. Violated diet. It can become the reason that the patient simply does not receive sources of valuable substances and fats for its assimilation
3. Pregnancy. During this period, the body’s needs increase significantly
4. Insufficient outdoor exposure.Vitamin D3 is produced by the skin when exposed to ultraviolet radiation

Symptoms such as persistent fatigue, insomnia, decreased visual acuity, muscle cramps, loss of appetite, deterioration of hair, teeth, skin and nails can be suspected. In addition to signs of a pathological condition, problems in the work of the heart and blood vessels, as well as bone pain and frequent fractures, can be added. In children, the most prominent symptom of vitamin D deficiency is rickets (softening of bone tissue with curvature of limbs and stunted growth).

The main causes and symptoms of hypervitaminosis

A blood test for vitamin D after decoding it can show intoxication. This condition is usually diagnosed in children (mainly in the first year of life) and arises from:

• hypersensitivity to the substance
• receiving large doses of his drugs

Hypervitaminosis is characterized by symptoms such as:

• Deteriorated appetite
• Sleep Disorders
• dry skin
• thirst feeling
• Constant elevated temperature
• convulsions
• tachycardia
• Digestive disorders (in the form of alternating constipation and diarrhea)

As a rule, in a biochemical blood test, along with the level of vitamin D, the concentration of potassium, magnesium and phosphorus increases.The content of parathyroid hormone may also increase. If the patient undergoes a urine test, an increased concentration of calcium and phosphorus will also be found in it.

Preparing for diagnostics

To take a blood test for vitamin D, having received an accurate result, you should carry out a small and uncomplicated preparation.

1. The study is carried out on an empty stomach. Refuse food should be in 8-10 hours
2. It is advisable not to drink alcohol for a week before the diagnosis
3. 3 days before the study, it is advisable to exclude fish, seafood and fatty dishes from the diet
4. Do not smoke for at least an hour before diagnosis

Women are advised to get tested outside of their period.Hormonal changes in the body can change the test result.

Contraindications

The analysis of the level of vitamin D in the blood is a simple, in terms of conducting, research. Thanks to this, it has no contraindications.

Important! In some cases (with low blood pressure, strong agitation, impaired blood clotting, etc.), a specialist should take blood as carefully as possible.

Benefits of research at MEDSI

• Experienced technicians. They accurately take biological material (venous blood) and do not cause discomfort to the patient. All actions of specialists are perfected to the smallest detail. Nurses do not make mistakes in their work, which increases the accuracy of the study
• Modern laboratory equipment. Thanks to him, it is possible to comply with all applicable requirements and standards for performing research
• Comfortable conditions for blood collection. We took care of the absence of queues and unpleasant sensations during the research
• Possibility of getting advice from Moscow specialists. Our doctors can work with their metropolitan colleagues in making a diagnosis, as well as in the treatment of identified pathologies or their prevention

If you want to take a blood test for such an indicator as vitamin D (25 (OH) D), to clarify its price or the cost of complex diagnostics to identify suspected pathologies, contact our specialist by phone +7 (4832) 36-30-63

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