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.

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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).

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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.

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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.

The Top Vitamins for Leg Cramps

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

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

Best vitamins for leg cramps

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

Vitamin B1

Vitamin B12

Vitamin D

Magnesium

Potassium

Zinc

Biotin

Vitamin B1

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

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

Vitamin B12

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

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

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

Vitamin D

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

Magnesium

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

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

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

Potassium

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

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

Zinc

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

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

Biotin

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

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

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

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Other Treatments for Leg Cramps

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

• Stretching regularly
• Getting a massage
• Staying hydrated

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

Tips for getting more vitamins in your diet

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

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

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

In-Home IV Treatments With Drip Hydration

Drip Hydration offers mobile IV treatments in the comfort of your home. Once you book your appointment, a certified nurse will come to your desired location and administer the treatment, which usually takes less than an hour. During this time, you can do anything you’d like, such as relax under a warm blanket or watch TV. Drip Hydration will also go to hotels, worksites, or other locations upon request.

You can either browse our treatment options and decide which is best for you or speak to a representative who can help you choose what you need based on your health goals. To schedule your appointment or learn more, contact us today!

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Vitamin IV Therapy – Frequently Asked Questions

What is IV therapy, and how does it work?

IV therapy is a process in which fluids, vitamins, minerals, and/or medications are administered into the bloodstream via a catheter. The catheter is inserted into a blood vein, the IV infusion bag is hung over the patient’s head, and gravity slowly drips the contents of the bag into the patient’s bloodstream.

Who can benefit from IV therapy?

Individuals in many walks of life can benefit from IV Therapy, including:

• Athletes wanting to recover from an intense workout quickly
• Busy parents who need a natural pick-me-up energy boost
• Individuals who struggle with low vitamin levels or digestive absorption issues
• Travelers who want to overcome jet lag quickly
• Individuals who want fast relief from hangover or stomach flu symptoms
• Individuals who want a quick infusion of beauty-boosting vitamins and minerals

What types of IV therapy treatments are available?

Drip Hydration offers a wide range of IV treatment options. Our IV infusions contain vitamins, fluids, minerals, electrolytes to help address many health and wellness targets.

We offer the following IV therapy treatments:

• Dehydration
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What are the benefits of IV therapy?

IV therapy offers many potential wellness benefits, including:

• Rehydration
• Boost low levels of vitamins, minerals, and electrolytes
• Help boost immune health
• Help provide fast relief from symptoms of hangovers, stomach flu, headaches, jet lag, and more

In addition to these benefits, specialty treatments such as NAD+ may provide additional anti-aging, metabolic, and neurological benefits.

Read More: Vitamin IV Therapy FAQ

References

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

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

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

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

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

Our list includes inexpensive drugs with an anticonvulsant effect, which 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 period, children under 6 years of age, phenylketonuria, severe renal failure.

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

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

Magvit

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

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

Reasonable price.

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

Panangin

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

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

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

Not very convenient regimen – 3 times a day.

Asparkam

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

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

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

May cause nausea and diarrhoea.

Complivit Calcium

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

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

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

May cause nausea, constipation, stomach pain.

Calcium D3 Nycomed

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

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

Allowed for pregnant and lactating women; pleasant taste.

Cumulative effect.

Aquadetrim

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

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

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

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

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

Detrimax

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

Contraindications : individual intolerance, age under 18 years.

Few contraindications; convenient regimen – 1 time per day.

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

How to choose anticonvulsants

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

Popular Questions and Answers

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

Why do seizures occur?

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

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

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

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

What to do at home for seizures?

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

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

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

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

Photo: market.yandex.ru, KP

Named a vitamin whose excess provokes convulsions, problems with blood flow and nerves

• Health

Taking vitamins without a doctor’s prescription is quite risky. After all, a glut can be many times worse than a lack, doctors remind.

March 14, 2022

Source:

pexels.com

Pharmacies display an abundance of vitamins in beautiful colorful jars. They are sold in the form of capsules, tablets, liquid drops and soluble pops. When we buy the medicines we need, pharmacists offer to purchase some kind of supplement, they say, the dosage is safe, but only good for immunity.

However, pharmacists are not entirely right: the dosage of the same fizz may indeed be safe, but how much will a person drink it? After all, some are still guided by the principle: “The more, the better. ” Plus, it is not known what chronic diseases a person has, what state his body is in, because it is likely that he already has a slight excess of some element, and a “harmless” supplement will only add fuel to the fire.

An excess of any vitamin or mineral can seriously harm your body, British doctors warn. They are quoted by the Express edition. So, vitamin B6 can have a toxic effect on the body.

This vitamin plays an important role in the functioning of the nervous system, the regulation of blood sugar, the optimal combination of proteins and fats in the body. It is also necessary for healthy skin and normal functioning of the digestive tract.

See also

“Vitamin B6 supplementation is considered promising for the treatment of pregnancy-induced nausea, but should only be taken with the advice of a physician,” scientists at the Harvard School of Public Health explained.

The fact is that most of us get the necessary dosage of vitamin B6 with food.