Whether they occur in the middle of the night or during a workout, leg cramps can halt you with sharp, unexpected pain. Stretching, massaging, or applying heat may offer immediate relief, but ideally, you want to prevent them altogether. How can you address the root cause and stop leg cramps?
According to Rupa Health, leg cramps might indicate a deficiency in magnesium, an essential electrolyte (learn about the major warning signs of magnesium deficiency). Calcium induces muscle contraction, whereas magnesium acts as a calcium channel blocker. It prevents calcium from binding with receptor sites, thereby helping muscles relax. Insufficient magnesium means muscles can’t relax, leading to cramps. Consequently, when leg cramps occur, people often turn to magnesium supplements like magnesium glycinate and magnesium citrate.
Magnesium glycinate and magnesium citrate may be best for leg cramps
As per Dr. Eric Berg, two types of magnesium often suggested for leg cramps are magnesium glycinate and magnesium citrate. Magnesium glycinate is a combination of magnesium and glycine, while magnesium citrate combines magnesium with citric acid. Both forms are highly bioavailable, meaning they are well absorbed and utilized by the body.
Berg highlights that one might be more suitable than the other, depending on individual circumstances. Magnesium glycinate is favored for long-term use due to its minimal gastrointestinal side effects. In contrast, magnesium citrate might be beneficial if you’re also dealing with constipation, as it promotes water movement into the intestines, acting as a laxative. While this effect might not always be desired, magnesium citrate’s potential for gastrointestinal side effects could be helpful if you need relief (although taking it before bed might not be advisable).
What if magnesium doesn’t help your leg cramps?
Leg cramps can arise from various causes beyond low magnesium levels. Muscle overuse, dehydration, or maintaining a static position for too long can all trigger cramps.
Sometimes, cramps are associated with medical conditions. Reduced blood flow due to narrowed arteries can cause cramping during physical activity, usually easing with rest. Similarly, spinal nerve compression can lead to leg cramps, particularly during walking, although leaning forward might alleviate discomfort.
Additionally, low levels of other minerals like potassium and calcium can contribute to cramping, especially when diuretics or medications increase nutrient loss through urine. Leg cramps may also occur on the keto diet. If your cramps persist, are prolonged, or extremely painful, consulting a doctor is advisable.
