What vitamins can help with muscle cramps. Which supplements are effective for leg cramps. How to prevent muscle cramps through diet and nutrition. What are the best natural remedies for leg cramps.

Understanding the Role of Vitamins in Muscle Cramp Prevention

Muscle cramps, particularly in the legs, can be a painful and disruptive experience. While the exact cause of these cramps is not always clear, there’s growing evidence suggesting that vitamin deficiencies may play a role. Let’s explore the connection between vitamins and muscle cramps, and discover potential solutions to this common problem.

Key Vitamins and Minerals for Muscle Health

Research has identified several vitamins and minerals that may help prevent or alleviate muscle cramps:

• Vitamin B1 (Thiamine)
• Vitamin B12 (Cobalamin)
• Vitamin D
• Magnesium
• Potassium

These nutrients play crucial roles in muscle function, nerve signaling, and overall body metabolism. Ensuring adequate intake of these vitamins and minerals may help reduce the frequency and severity of muscle cramps.

The Importance of Vitamin B1 (Thiamine) for Muscle Function

Vitamin B1, also known as thiamine, is essential for proper muscle function and energy metabolism. A deficiency in this vitamin can lead to aching and cramping in the lower legs.

Recommended Dietary Allowance (RDA) for Vitamin B1

The RDA for vitamin B1 in adults is 1.1-1.2 milligrams per day. However, individual needs may vary based on factors such as age, gender, and overall health status.

Food Sources Rich in Vitamin B1

To boost your vitamin B1 intake through diet, consider incorporating these foods:

• Whole grains
• Brown rice
• Pork and poultry
• Soybeans
• Nuts
• Dried beans
• Peas
• Fortified grain products (e.g., cereals)

Vitamin B12 (Cobalamin): A Crucial Nutrient for Nerve Health

Vitamin B12 plays a vital role in maintaining healthy nerve function. A deficiency in this vitamin can lead to muscle cramps throughout the body.

Recommended Dietary Allowance (RDA) for Vitamin B12

The RDA for vitamin B12 in adults is 2.4 micrograms per day. However, individuals following plant-based diets may need to pay special attention to their B12 intake, as this vitamin is primarily found in animal-based foods.

Vitamin B12 Supplementation for Vegetarians and Vegans

For those following vegetarian or vegan diets, B12 supplementation may be necessary to prevent deficiency. When choosing a supplement, consider factors such as dosage, form (e.g., methylcobalamin), and whether it’s suitable for your dietary restrictions.

The Role of Vitamin D in Muscle Health and Cramp Prevention

Vitamin D is crucial for calcium absorption and muscle function. Low levels of vitamin D have been associated with an increased risk of muscle cramps and weakness.

Recommended Dietary Allowance (RDA) for Vitamin D

The RDA for vitamin D in adults is 15 micrograms (600 IU) per day. However, some individuals may require higher doses, especially those with limited sun exposure or certain health conditions.

Natural Sources of Vitamin D

While our bodies can produce vitamin D through sunlight exposure, dietary sources include:

• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified dairy products
• Mushrooms exposed to UV light

Magnesium and Potassium: Essential Minerals for Muscle Function

Magnesium and potassium are crucial electrolytes that play important roles in muscle contraction and relaxation. Deficiencies in these minerals can contribute to muscle cramps.

Recommended Dietary Allowances (RDA) for Magnesium and Potassium

The RDA for magnesium in adults ranges from 310-420 mg per day, while the adequate intake (AI) for potassium is 2,600-3,400 mg per day. These values may vary based on individual factors.

Food Sources Rich in Magnesium and Potassium

To increase your intake of these essential minerals, consider incorporating the following foods into your diet:

• Magnesium-rich foods: leafy greens, nuts, seeds, whole grains, and legumes
• Potassium-rich foods: bananas, sweet potatoes, spinach, avocados, and white beans

Natural Remedies and Lifestyle Changes to Prevent Muscle Cramps

In addition to ensuring adequate vitamin and mineral intake, there are several natural remedies and lifestyle changes that may help prevent muscle cramps:

Hydration and Electrolyte Balance

Proper hydration is crucial for maintaining electrolyte balance and preventing muscle cramps. Aim to drink plenty of water throughout the day, especially during and after physical activity.

Stretching and Exercise

Regular stretching and exercise can help improve muscle flexibility and strength, reducing the likelihood of cramps. Focus on gentle stretches for the muscles prone to cramping, such as the calves and hamstrings.

Heat Therapy

Applying heat to cramping muscles can help relax them and alleviate pain. Consider using a heating pad or taking a warm bath to soothe cramped muscles.

When to Seek Medical Attention for Muscle Cramps

While occasional muscle cramps are usually not a cause for concern, there are instances where medical attention may be necessary. Consider consulting a healthcare professional if:

• Cramps are severe or occur frequently
• Cramps are accompanied by swelling, redness, or skin changes
• You experience muscle weakness or loss of sensation
• Cramps significantly interfere with your daily activities or sleep

A healthcare provider can help determine the underlying cause of your muscle cramps and recommend appropriate treatment options, which may include further testing, dietary changes, or medication.

Choosing the Right Supplements for Muscle Cramp Prevention

If you’re considering supplements to address vitamin deficiencies and prevent muscle cramps, it’s essential to choose high-quality products and consult with a healthcare professional before starting any new supplement regimen.

Factors to Consider When Selecting Supplements

• Dosage: Ensure the supplement provides an appropriate dose based on your individual needs
• Form: Consider the form of the supplement (e.g., capsules, tablets, powders) that best suits your preferences and needs
• Quality: Look for supplements that are third-party tested and manufactured in GMP-compliant facilities
• Allergens and dietary restrictions: Check for potential allergens and ensure the supplement aligns with your dietary needs (e.g., vegan, gluten-free)

Popular Supplement Options for Muscle Cramp Prevention

Here are some supplement options that may help address vitamin deficiencies associated with muscle cramps:

• Nutricost Vitamin B1 (Thiamine): Non-GMO, gluten-free capsules containing 100 mg of vitamin B1 per serving
• BulkSupplements Thiamine Mononitrate (Vitamin B1) Powder: A versatile powder form of vitamin B1, free from common allergens
• Jarrow Formulas Methylcobalamin (B-12): Chewable lozenges containing 1,000 mcg of vitamin B12, suitable for vegetarians and vegans
• NOW Vitamin D-3: Softgels containing 1,000 IU of vitamin D3 per serving
• Doctor’s Best High Absorption Magnesium: Chelated magnesium tablets for optimal absorption

Remember to always consult with a healthcare professional before starting any new supplement regimen, as they can help determine the most appropriate options based on your individual needs and health status.

Integrating Vitamin-Rich Foods into Your Diet for Muscle Health

While supplements can be helpful in addressing vitamin deficiencies, obtaining nutrients through a balanced diet is often the most effective and sustainable approach to maintaining muscle health and preventing cramps.

Creating a Balanced Meal Plan

To ensure you’re getting a wide range of vitamins and minerals to support muscle health, consider incorporating the following foods into your regular meal plan:

• Lean proteins: chicken, fish, lean beef, tofu, and legumes
• Whole grains: quinoa, brown rice, oats, and whole wheat bread
• Leafy greens: spinach, kale, and Swiss chard
• Nuts and seeds: almonds, pumpkin seeds, and sunflower seeds
• Fruits: bananas, oranges, and berries
• Dairy or fortified plant-based alternatives: milk, yogurt, and fortified plant milks

Meal Ideas for Vitamin-Rich Nutrition

Here are some meal ideas that incorporate foods rich in vitamins and minerals essential for muscle health:

1. Breakfast: Oatmeal topped with sliced banana, almonds, and a dollop of Greek yogurt
2. Lunch: Spinach salad with grilled chicken, quinoa, avocado, and pumpkin seeds
3. Dinner: Baked salmon with roasted sweet potato and steamed broccoli
4. Snack: Apple slices with almond butter or a handful of mixed nuts

By focusing on a varied and balanced diet, you can help ensure that your body receives the necessary nutrients to support muscle function and potentially reduce the occurrence of muscle cramps.

The Importance of Proper Hydration in Preventing Muscle Cramps

While vitamins and minerals play a crucial role in muscle health, proper hydration is equally important in preventing muscle cramps. Dehydration can lead to electrolyte imbalances, which may increase the likelihood of experiencing muscle cramps.

How Much Water Should You Drink?

The amount of water you need can vary based on factors such as age, gender, activity level, and climate. As a general guideline, aim for:

• Men: About 15.5 cups (3.7 liters) of fluids per day
• Women: About 11.5 cups (2.7 liters) of fluids per day

Keep in mind that these recommendations include fluids from all sources, including water, other beverages, and food.

Tips for Staying Hydrated

To ensure you’re staying adequately hydrated throughout the day, consider the following tips:

• Carry a reusable water bottle with you and refill it regularly
• Set reminders on your phone to drink water at regular intervals
• Consume water-rich foods such as fruits and vegetables
• Drink water before, during, and after physical activity
• Monitor the color of your urine – pale yellow indicates good hydration

Electrolyte-Rich Beverages

In addition to water, consider incorporating electrolyte-rich beverages into your hydration routine, especially during intense physical activity or hot weather. Options include:

• Coconut water
• Sports drinks (in moderation)
• Homemade electrolyte drinks (water with a pinch of salt and a squeeze of lemon)

By maintaining proper hydration alongside a balanced diet rich in essential vitamins and minerals, you can significantly reduce your risk of experiencing muscle cramps and support overall muscle health.

Vitamins for leg cramps: Efficacy, options, and alternatives

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

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

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

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

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

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

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

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

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

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

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

Supplements

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

Nutricost Vitamin B1 (Thiamine)

This product contains 120 vitamin B1 capsules.

Each capsule contains 100 mg of vitamin B1.

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

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

Nutricost Vitamin B1 supplements are available to purchase online.

BulkSupplements Thiamine Mononitrate (Vitamin B1) Powder

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

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

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

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

BariMelts B1 Dissolvable Bariatrics Vitamins

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

Each tablet contains 12. 5 mg of vitamin B1, and people should take 1 tablet a day.

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

BariMelts B1 Dissolvable Bariatrics Vitamins are available to buy online.

Foods high in vitamin B1

Some foods high in vitamin B1 include:

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

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

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

Supplements

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

Jarrow Formulas Methylcobalamin (B-12)

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

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

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

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

Wellabs Vitamin B-12 Extra Strength

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

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

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

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

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

Naturelo Vegan B12

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

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

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

Naturelo Vegan B12 is available for purchase online.

Foods high in vitamin B12

Some foods high in vitamin B12 include:

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

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

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

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

Supplements

The following vitamin D supplements may help prevent deficiency:

Fit Ox Vitamin D3 Gummies

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

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

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

Fit Ox Vitamin D3 Gummies are available for purchase online.

Sports Research Vitamin D3+K2 Softgels

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

It contains vitamin D3 and K2.

The company recommend taking 1 softgel as a serving.

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

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

Nature’s Bounty Vitamin D3

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

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

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

Foods high in vitamin D

Some foods that are high in vitamin D include:

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

Learn more about vitamin D food sources here.

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

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

Supplements

The following supplements may help prevent magnesium deficiency:

Nobi Nutrition Magnesium Complex Premium

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

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

The product contains 60 capsules.

Each serving contains 500 mg of magnesium.

Nobi Nutrition Magnesium Complex Premium is available for purchase online.

Doctor’s Best High Absorption Magnesium

This product contains magnesium glycinate.

The company recommend taking 2 tablets two times a day.

Each serving contains 100 mg of magnesium.

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

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

SlowMag Mg Muscle + Heart

This product contains slow-releasing magnesium chloride and calcium.

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

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

SlowMag Mg Muscle + Heart is available for purchase online.

Foods high in magnesium

Some foods that are high in magnesium include:

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

Learn more about foods rich in magnesium here.

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

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

Supplements

Life Enhancement Potassium Basics

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

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

Life Enhancement Potassium Basics is available for purchase online.

Nutricost Potassium Citrate

This product contains 500 capsules of potassium citrate.

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

This product contains gelatin and rice flour.

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

Nutricost Potassium Citrate is available to buy online.

Nature Made Potassium Gluconate

This product contains 100 potassium gluconate tablets.

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

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

Nature Made Potassium Gluconate is available to buy online.

Foods high in potassium

Some foods high in potassium include:

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

Learn more about foods high in potassium.

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

Home remedies

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

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

Medical treatment

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

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

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

Was this helpful?

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

Learn more treatments for leg cramps here.

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

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

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

12 Foods That May Help with Muscle Cramps

Muscle cramps are painful, involuntary muscle contractions. Research suggests that replacing certain nutrients like potassium, sodium, and magnesium may help reduce them.

Muscle cramps are typically brief and usually over within a few seconds to a few minutes (1, 2).

Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors (2).

Some research shows that replacing certain nutrients may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5).

Here are 12 foods that may help with muscle cramps.

Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.

They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7).

When electrolytes become imbalanced, such as after intense physical activity, symptoms like muscle cramping can arise (3).

Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help.

One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells’ ability to contract, which may cause or exacerbate cramping (8).

Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9).

What’s more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function.

Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally — and for good reason.

It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping (10).

One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3).

This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed.

Share on Pinterest

Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin.

They’re packed with potassium, calcium, and magnesium — minerals that are vital for muscle function.

In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11).

Greek yogurt is a healthy dairy product that’s high in many nutrients, particularly potassium, phosphorus, and calcium — all of which act as electrolytes in your body.

Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat (12).

Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.

Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13).

Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor.

Bone broth may help reduce muscle cramps for several reasons. Given that it’s a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping.

Plus, bone broth is a good source of magnesium, calcium, and sodium — nutrients that may help prevent cramping.

When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe.

Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14).

Share on Pinterest

Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15).

One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16).

Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. However, more research in this area is needed.

Beet greens are the leafy, nutritious tops of the beet plant. They’re amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps.

For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. They’re also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17).

What’s more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. Optimizing blood flow may help reduce muscle cramps (18).

Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes.

A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19).

Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps.

However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps.

Share on Pinterest

Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20).

Salmon is also high in iron, a mineral that’s essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21).

Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22).

Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 8–55 mcg per 3.5 ounces (100 grams).

The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24).

Smoothies are an excellent choice for people who experience muscle cramps. They’re not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients.

For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level.

Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled.

Sardines may be tiny, but they pack a punch when it comes to nutrition.

These small fish are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D, and magnesium (25).

They’re also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26).

Muscle cramps are a painful symptom experienced by many people.

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.

If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.

If your symptoms don’t improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.

What vitamins to drink so that your legs do not cramp

Articles › What to do if › It causes muscle cramps in the legs and what to do

), as well as magnesium preparations (Magne B6, etc.), calcium and potassium (Potassium chloride, etc.). It is also important to drink enough fluids, because similar discomfort occurs due to dehydration.

• In order to avoid leg cramps, you need to provide the body with the necessary vitamins and minerals.
• Additionally, you can take vitamins B and E, magnesium, calcium and potassium supplements.
• Seizures may indicate a lack of vitamin B6, magnesium, potassium, calcium, or D in the body.
• For the treatment of seizures, the complexes Magnerot, Panangin, Asparkam, Complivit, Calcium D3 Nycomed and Magne B6 are effective.
• To prevent seizures, it is important to practice contrast showers and change your diet to include foods rich in potassium, calcium and magnesium.
• In case of magnesium deficiency, it is recommended to take 300-400 mg of magnesium daily.
• Magnesium B6 Dr.OM is recommended for muscle cramps and other neuromuscular symptoms.
• If you have cramps in your legs, you need to pinch the sore spot and stretch the calf muscles and feet.

1. What vitamin is missing if it makes legs cramp
2. What is missing in the body if the legs cramp
3. What to drink when you cramp your legs
4. What to do to avoid leg cramps
5. Which vitamin relieves convulsions
6. How much to drink magnesium for convulsions
7. What is the best magnesium to drink for convulsions
8. How to quickly get rid of leg cramps
9. How to get rid of leg cramps at home
10. How to drink magnesium b6 from cramps
11. Which tablets are given for convulsions
12. Why does it bring legs together at night
13. Why does it make my legs cramp
14. Why does the calf constantly cramp
15. Which doctor treats convulsions
16. How do legs hurt due to lack of vitamin D
17. What vitamins for legs
18. What vitamins help with leg pain
19. What helps with muscle cramps
20. How to get rid of leg cramps with folk remedies
21. Why all the muscles cramp
22. What potassium to drink with convulsions
23. What to drink when your calves cramp
24. Is it possible to drink asparkam with convulsions
25. Why convulsions are dangerous
26. What diseases cause convulsions
27. What vitamin is missing if muscles and joints hurt
28. What foods to eat for convulsions
29. Which form of magnesium is best for convulsions
30. What to do if your legs are cramping at night

What vitamin is lacking if it brings legs together

Lack of normal amounts of vitamin B6 or magnesium can cause leg cramps.

What is missing in the body if the legs cramp

Leg cramps

The cause of all types is a lack of vitamin D, potassium, magnesium or calcium in the body.

What to drink when your legs are cramping

The following complexes are effective for muscle cramps:

• Magnerot (active ingredient is magnesium orotate).
• Panangin (potassium and magnesium aspartate).
• Asparkam.
• Compliment.
• Calcium D3 Nycomed (calcium carbonate and cholecalciferol).
• Magne B6 (magnesium lactate and pidolate, pyridoxine).

What to do to avoid leg cramps

In any case, you can reduce the risk of painful leg cramps by practicing a daily contrast shower. In addition, it is important to change the diet. Include in it foods rich in potassium, calcium and magnesium, reduce the amount of carbohydrates and fats that prevent the absorption of beneficial trace elements.

Which vitamin relieves convulsions

Since convulsions appear against the background of a deficiency of certain substances, vitamins of group B, vitamin D, magnesium, potassium, calcium, and iron preparations are prescribed.

How much to drink magnesium for cramps

Deficiency of magnesium leads to excessive accumulation of calcium, because of which the muscles cannot relax, which causes painful cramps. The German Nutrition Society recommends taking 300-400 mg of magnesium per day daily.

What is the best magnesium to drink for convulsions

Magnesium B6 Dr.OM is recommended for irritability, nervousness, fatigue, palpitations, muscle cramps and tingling in the extremities.

How to quickly get rid of cramps in the legs

If a cramp occurs, you can quickly eliminate unpleasant sensations in the following way: while sitting, you need to pinch the sore spot. After that, be sure to stretch the calf muscles and feet to restore blood circulation. This is done with the help of stroking and patting in the direction from the heels along the calves and to the knees.

How to get rid of leg cramps at home

Cold compresses work well as an emergency treatment for cramps. They can be applied to a cramped muscle, it is also recommended to stand with the whole foot on a cold, damp towel – this will help relieve the cramp in a few seconds.

How to drink magnesium b6 from cramps

Magnesium Cramps Medivit can be recommended as a dietary supplement as an additional source of magnesium and potassium, as well as vitamins E and B6. Adults are prescribed 1-2 tablets 1 time per day. How much should you take Magnesium Cramps? Adults take 1-2 tablets once daily with water, or as directed by a physician.

Which tablets are given for seizures

Broad-spectrum anticonvulsants (which are effective for focal-onset seizures and various types of generalized-onset seizures) include lamotrigine, levetiracetam topiramate, valproate, and zonisamide.

Why cramps in the legs at night

Causes of cramps in the legs at night:

Lack of certain substances: calcium, potassium, magnesium. This problem usually occurs in people who drink a lot of fluids or sweat a lot during the day. Together with excess fluid, the necessary elements are also removed from the body.

Why does the legs cramp very much

Muscle spasm in a particular area of ​​the body is caused by specific factors. Most often it occurs in the legs. The culprits can be overexertion (including due to increased training), varicose veins and hypothermia. It can reduce not only the calf muscle, but also the femoral and even the gluteal.

Why does the calf constantly cramp

Incorrectly selected everyday shoes. Lack of Mg, Ca, vitamin D3 and other trace elements and vitamins. Wrong behavior when playing sports: poor warm-up, monotonous exercises, heavy stress on the muscles. Stress and nervous excitement.

Which doctor treats cramps

Surgeon or phlebologist (if the main complaint is cramps in the calf and thigh muscles).

How do legs hurt due to lack of vitamin D? A person begins to complain of periodic discomfort in the limbs, it seems to him that his bones hurt.

Sometimes the pain can be replaced by bouts of squeezing – a feeling as if you put on shoes a couple of sizes too small.

What vitamins for the legs

Vitamins for the vessels of the legs and arms:

• Angionorm (tab.p.pl/vol. 100mg No. 100) PharmVilar
• Bilobil intensive 120 capsules 120mg №20. KPKA.
• Bilobil intensive 120 capsules 120mg №60. KPKA.
• Bilobil capsules 40mg №60.
• Bilobil Forte capsules 80mg №20.
• Bilobil Forte capsules 80mg №60.
• Vasalamin Cytamine tablets 155mg №40.
• Ginkgo Biloba tablets 120mg №60.

What vitamins help with leg pain

To get rid of aching muscles, take vitamins C and B₆. Ascorbic acid plays an important role in tissue repair and reduces oxidative stress. And pyridoxine improves the synthesis of amino acids and other nutrients in the body.

What helps with muscle cramps

What to do with cramps:

• massaging or shocking stiff muscles;
• elimination of spasm by a prick of an ordinary needle;
• massage of stiff calf muscles – pull the big toes towards you;

How to get rid of cramps in the legs with folk remedies

Experts recommend the following measures aimed at relaxing the spasmodic muscle:

• Massage the leg with rubbing movements.
• Pat the muscle with a piece of ice.
• Soak feet in warm water.
• Grab the spasmodic sore spot with your fingers and pull towards you.
• Prick the muscle with a sterile needle.

Why all muscles cramp

Muscle cramps during sports are usually caused by excessive or unusual load on the muscle (muscle group), dehydration and loss of calcium and potassium along with sweat, improper organization of training. The fact that the muscles reduce in a dream, as a rule, is explained by an unfortunate position of the body during sleep.

What kind of potassium to drink for cramps

60 Consumed tablets for heart function, electrolyte balance, spasms of convulsions for children 14 years old and adults

What to drink when calves cramps

The most popular drugs for the treatment of calf muscle cramps: Tablets containing trace elements – Asparkam, Panangin, Magnerot, Magnelis B6. Vitamins – Complivit, Alphabet, Calcium D3 are popular.

Is it possible to drink asparkam with convulsions

“Asparkam” can be prescribed for use on an individual basis for leg cramps caused by electrolyte deficiency. The drug “Asparkam” is produced in 2 forms – tablets “Asparkam” and a solution for intravenous administration “Asparkam-L”.

Why cramps are dangerous

A cramp can affect not only large muscles, but also smooth muscles that are part of the membranes of internal organs. Spasm of such muscles is sometimes deadly. For example, bronchospasm can lead to respiratory arrest, and coronary artery spasm can lead to poor performance, or even cardiac arrest.

What diseases cause convulsions

Causes of convulsions

Convulsions occur due to congenital defects in the development of the central nervous system, hereditary metabolic diseases, abscesses and tumors. They also appear in blood diseases such as hemophilia, thrombocytopenic purpura, and in violation of the cardiovascular system, for example, congenital heart defects, collapse.

What vitamin is missing if muscles and joints hurt

With a lack of vitamin C, muscles and joints hurt, a substance such as collagen is synthesized worse, which ensures strength and elasticity of cartilage tissue. But vitamins A and E help reduce the severity of inflammation in the joint, improve their mobility.

What foods to eat with cramps

Foods with a high content of calcium, magnesium, potassium and vitamin D are useful for cramps in the legs. Foods containing calcium: fermented milk products (cheese, cottage cheese, kefir, fermented baked milk, yogurt), sesame, cabbage , nuts.

Which form of magnesium is best for cramps

Magnesium B6 Dr.OM is recommended for irritability, nervousness, fatigue, palpitations, muscle cramps and tingling sensations in the extremities.

What to do if your legs cramp at night

What to do if you experience calf cramps:

• As soon as the pain makes itself felt, grab your toes with your hands and pull them towards you, hold your fingers in this position for about a minute.
• Pinch the muscle with your fingers to relax it a little.
• Massage the muscle with a warming ointment.

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

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

List of top 10 inexpensive anticonvulsants for adults according to KP

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

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

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

Magne B6

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

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

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

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

Magnerot

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

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

Both active ingredients are present in the human body.

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

Magnelis B6

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

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

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

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

Magvit

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

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

Reasonable price.

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

Panangin

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

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

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

Not very convenient regimen – 3 times a day.

Asparkam

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

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

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

May cause nausea and diarrhoea.

Complivit Calcium

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

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

Pleasant orange mint flavored chewable tablets for children over 3 years of age and pregnant women.

May cause nausea, constipation, stomach pain.

Calcium D3 Nycomed

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

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

Allowed for pregnant and lactating women; pleasant taste.

Cumulative effect.

Aquadetrim

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

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

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

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

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

Detrimax

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

Contraindications : individual intolerance, age under 18 years.

Few contraindications; convenient regimen – 1 time per day.

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

How to choose anticonvulsants

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

Popular Questions and Answers

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

Why do seizures occur?

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

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

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

You also need to know that seizures can be a symptom of serious diseases: meningitis, encephalitis, epilepsy, Parkinson’s disease, brain tumors, kidney and liver failure.