What vitamins can help alleviate leg cramps. How can you prevent nocturnal leg cramps naturally. Which supplements are most effective for reducing muscle cramps. What lifestyle changes can improve leg cramp symptoms.

Understanding Leg Cramps: Causes and Prevalence

Leg cramps, particularly nocturnal leg cramps, are a common ailment that affects a significant portion of the population, especially as people age. These sudden, painful contractions of muscles in the leg can disrupt sleep and quality of life. Among individuals over 60 years old, nearly half report experiencing leg cramps, with a third being awakened by them at night and 15% suffering from weekly episodes.

The exact causes of leg cramps are not fully understood, but several factors may contribute to their occurrence:

• Dehydration
• Electrolyte imbalances
• Poor blood circulation
• Muscle fatigue
• Certain medications
• Underlying medical conditions

The Role of Vitamins in Alleviating Leg Cramps

While there is no universally recognized treatment for leg cramps, certain vitamins and supplements have shown promise in reducing their frequency and severity. Here’s a closer look at some of the most commonly recommended options:

Vitamin B Complex

Research suggests that taking a daily capsule containing eight B vitamins may help prevent leg cramps. These vitamins include:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folate)
• B12 (cobalamin)

B vitamins play crucial roles in nerve function, muscle health, and energy metabolism, which may contribute to their potential effectiveness in reducing leg cramps.

Magnesium

Although the American Academy of Neurology (AAN) found evidence suggesting that magnesium supplements might not be effective for leg cramps, some studies and anecdotal reports indicate otherwise. Magnesium is essential for muscle and nerve function, and deficiency can lead to muscle spasms and cramps.

Vitamin D

While not specifically mentioned in the original text, vitamin D deficiency has been linked to muscle weakness and pain, including leg cramps. Ensuring adequate vitamin D levels through sunlight exposure, diet, or supplements may help alleviate symptoms in some individuals.

Non-Vitamin Remedies and Preventive Measures

In addition to vitamins, several other approaches may help prevent or alleviate leg cramps:

Stretching Exercises

Although the AAN states that there isn’t enough data to conclusively prove the effectiveness of stretching in reducing leg cramp frequency, many healthcare professionals recommend regular stretching exercises. These can help improve flexibility and potentially reduce the likelihood of cramps.

Hydration and Electrolyte Balance

Maintaining proper hydration and electrolyte balance is crucial for preventing leg cramps. Drinking adequate water throughout the day and consuming electrolyte-rich foods or beverages can help keep muscles functioning properly.

Calcium Channel Blockers

Evidence suggests that the calcium channel blocker diltiazem (Cardizem, Dilacor XR) may be effective in reducing leg cramps. However, this medication should only be used under the guidance of a healthcare professional.

Alternative Remedies: Folklore or Fact?

Several unconventional remedies have gained popularity among leg cramp sufferers, despite lacking scientific evidence. These include:

• Placing a bar of soap under the bedsheet
• Consuming a teaspoon of mustard or an ounce of pickle juice before bedtime
• Using HotShot, a specialized sports beverage containing cinnamon, ginger, and capsaicin

While these remedies may lack scientific backing, they are generally low-risk and may be worth trying for those seeking relief from persistent leg cramps.

Medications and Treatments to Avoid

It’s important to note that some previously popular treatments for leg cramps are no longer recommended due to potential risks:

Quinine

Although quinine has shown effectiveness in reducing leg cramp frequency, the FDA has issued warnings against its use for this purpose due to potential serious side effects, including bleeding and kidney damage. Quinine is now only approved for treating certain types of malaria and should be used for leg cramps only under strict medical supervision in severe cases.

Gabapentin

The AAN found evidence indicating that gabapentin (Neurontin) is unlikely to be effective in treating leg cramps.

Lifestyle Changes to Reduce Leg Cramp Frequency

In addition to vitamins and other remedies, certain lifestyle modifications may help reduce the occurrence of leg cramps:

1. Regular exercise to improve circulation and muscle strength
2. Maintaining a healthy weight
3. Wearing comfortable, supportive footwear
4. Avoiding prolonged periods of sitting or standing
5. Practicing good sleep hygiene
6. Managing stress through relaxation techniques

When to Seek Medical Attention for Leg Cramps

While occasional leg cramps are usually not cause for concern, persistent or severe cases may warrant medical attention. Consider consulting a healthcare professional if:

• Leg cramps occur frequently and disrupt your daily life or sleep
• You experience severe pain or swelling associated with leg cramps
• Cramps are accompanied by muscle weakness or atrophy
• You have underlying medical conditions that may be contributing to leg cramps
• Home remedies and lifestyle changes fail to provide relief

A healthcare provider can help determine the underlying cause of your leg cramps and recommend appropriate treatment options.

Conclusion: A Multifaceted Approach to Managing Leg Cramps

While there is no one-size-fits-all solution for leg cramps, a combination of vitamins, lifestyle changes, and alternative remedies may provide relief for many sufferers. The key is to experiment with different approaches under the guidance of a healthcare professional to find what works best for your individual needs.

By addressing potential vitamin deficiencies, maintaining proper hydration and electrolyte balance, engaging in regular exercise and stretching, and considering safe alternative remedies, many individuals can significantly reduce the frequency and severity of leg cramps. Remember that persistence and patience are often necessary when finding an effective management strategy for this common but frustrating condition.

As research continues in this area, new insights and treatments may emerge, offering hope for those who struggle with persistent leg cramps. In the meantime, a holistic approach that combines nutritional support, lifestyle modifications, and carefully selected remedies offers the best chance for finding relief and improving quality of life for leg cramp sufferers.

Is there hope for leg cramp sufferers?

Despite the lack of a universally recognized therapy for nighttime leg cramps, a few approaches may be worth trying.

Image: Monkey Business Images/Thinkstock

Few things are more jarring to a night’s sleep than shooting calf pains. If you have nocturnal leg cramps, you have lots of company. Although they can strike people at any time of life, they become more common with age. Among people over 60, almost half report having leg cramps, a third say they are awakened by cramps at night, and 15% report weekly episodes.

What causes leg cramps?

Preventing cramps

There are no FDA-approved medications for leg cramps, and the U.S. Preventive Services Task Force hasn’t issued guidelines for treating them. However, the American Academy of Neurology (AAN) has issued the following advice on common therapies, based on scientific evidence of effectiveness.

Stretching exercises. The AAN says that there are not enough data to say for sure that stretching helps reduce the frequency of muscle cramps. That doesn’t mean that the exercises are ineffective or harmful, and doing them can help contribute to the flexibility of your legs.

Quinine. There is solid evidence that quinine and quinine derivatives are effective in reducing the frequency of muscle cramps, although the magnitude of benefit is small. However, quinine is out-of-bounds for most people. The FDA has issued repeated warnings against using quinine (which is approved only to treat certain types of malaria) to prevent or treat leg cramps because it may cause serious side effects, including bleeding and kidney damage. Although doctors can still prescribe quinine, it is recommended only when cramps are disabling and when the person can be carefully monitored for side effects.

Vitamin B complex. There is some evidence that taking a daily capsule containing eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12—may prevent cramps.

Calcium-channel blockers. Evidence indicates that one calcium-channel blocker—diltiazem (Cardizem, Dilacor XR)—is possibly effective.

Ineffective therapies. The AAN found enough evidence to indicate that magnesium supplements and gabapentin (Neurontin) aren’t likely to help.

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.

Sudomi at the feet of vitamins, as you need.

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

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

Leg cramps due to vitamin deficiency – is it possible?

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

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

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

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

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

What vitamins and minerals you need to take

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

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

Let’s consider each option in more detail.

900 02 If a person has a deficiency of this substance, it is possible that in the lower extremities he may experience pain and convulsive spasms. Useful sources of thiamine are such drugs.

Nutricost Vitamin B1 (thiamine)

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

BulkSupplements Thiamin Mononitrate (Vitamin B1) Powder

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

BariMelts B1 Soluble Bariatric Vitamins

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

Natural sources of vitamin B1

Natural foods that are fortified with thiamine include:

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

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

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

Jarrow Formulas Methylcobalamin (B-12)

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

Wellabs Vitamin B-12 Extra Strength

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

Naturelo Vegan B12

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

Natural sources of vitamin B12

The best cobalamin rich foods are:

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

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

Useful and effective vitamin D supplements include the following.

Fit Ox Gummies with Vitamin D3

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

Sports Research Vitamin D3 + K2 Softgels

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

Nature’s Bounty Vitamin D3

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

Natural sources of vitamin D

Natural products containing the sunshine vitamin include:

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

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

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

Nobi Nutrition Premium Magnesium Complex

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

Doctor’s Best High Absorption Magnesium

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

SlowMag Mg Muscle + Heart

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

Natural sources of magnesium

Some of the healthiest foods fortified with magnesium include:

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

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

Useful and effective potassium supplements include the following.

Life Enhancement Potassium Basics

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

Nutricost Potassium Citrate

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

Natural potassium gluconate

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

Natural sources of potassium

The best natural sources of potassium include:

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

When to seek medical attention

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

Grand total

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

Sources:

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

How to deal with spring cramps

Fresh issue

WG-Week

Motherland

Thematic applications

Union

9000 2 Fresh issue

Society

03/10/2011 00:15

Share

Tatyana Volodina

Doctors have calculated that 75% of people on the planet regularly suffer from seizures.

These involuntary muscle contractions usually occur at night in a warm bed. And, waking up in the morning, people try to forget about the torment of the night. 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 to endure at all. It is quite possible to get rid of convulsions arising from other causes.

Why they happen

1 Practically healthy people can have convulsions. This is usually due to muscle tension. For example, in the legs during prolonged squatting in the garden, with the so-called standing professions, when it is practically impossible to sit down all day, – a seller, a hairdresser. Muscle spasms can threaten people after heavy physical exertion, overweight, stress, sedentary lifestyle, smoking.

2 Spasms are often observed when there is 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 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 sharp increase (or decrease) in body temperature (hyperthermic convulsions), as well as heat or sunstroke. Therefore, convulsions often affect swimmers in the water or people in the cold.

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

5 Certain medications may cause seizures. For example, the frequent use of diuretics or an overdose of hypoglycemic agents in patients with diabetes mellitus.

“Convulsive” diet

Very often, convulsions occur solely due to malnutrition, when certain substances are lacking in the diet.

What should foods be rich in to prevent cramps?

Magnesium . It contains nuts, sunflower seeds, all legumes, vegetable greens, carrots, green onions. Increase the excretion of magnesium by the kidneys alcohol, caffeine, some diuretics.

Potassium . To make up for its deficiency, dried apricots (dried apricots and apricots), melon, bananas, beans, potatoes, broccoli, beef liver, and milk are introduced into the diet.

Calcium . There is a lot of it in sesame, sardines in oil, as well as in green leafy vegetables (broccoli, kale, turnip leaves, asparagus), black bread, liver, nuts, figs. But dairy products, which are considered a traditional source of calcium, are not particularly indicated for convulsions, since they also contain phosphorus in large quantities, which can disrupt the mineral balance and provoke muscle spasms. But vitamin D and magnesium are necessary – without them, calcium that enters the body becomes useless!

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

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

Vitamin E . It is found only in plants, and is almost never found 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 contain it. A lot of vitamin E in vegetable oils, nuts, whole grains, seeds, spinach.

First Aid

Here’s what doctors advise you to do for calf cramps:

Take up an upright position – this simple measure is sure to alleviate the condition.

Tighten the calf with an elastic bandage (not too tight). This will help reduce pain.

With force, even through pain, slowly pull the toes (preferably the big toe) of the pinched leg toward you.

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

Massage the leg by squeezing and straightening the toes (all movements during the massage should be sliding and stroking, their direction should be 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 convulsively spasmodic muscles.

Take any painkiller, aspirin is best, as it additionally improves microcirculation in the vessels of the legs. (But only if there are no contraindications – danger of bleeding.)

Place the foot under a hot (as skin tolerates) shower.

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

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