Muscle Cramps
Muscle cramps are sudden, involuntary contractions of one or more muscles. They often occur in the legs and feet but can affect any muscle in the body. Muscle cramps can last anywhere from a few seconds to several minutes and may recur multiple times.
Athletes often experience muscle cramps during or after strenuous exercise. However, cramps can also occur in non-athletes due to dehydration, electrolyte imbalances, or other factors.
There are several potential causes of muscle cramps, so in this post, we’ll explore some of the most common causes and offer some tips on how to prevent and treat them.
What Is the Main Cause of Muscle Cramps?
Muscle cramps can be caused by many different things. Dehydration, electrolyte imbalance, low blood sugar, and strenuous exercise are some of the most common causes of muscle cramps.
Dehydration
Dehydration is one of the most common causes of muscle cramps. When your body doesn’t have enough water, it can’t function properly. This can lead to electrolyte imbalances, which can cause muscle cramps.
Electrolyte Imbalance
Electrolytes are minerals that help your body maintain proper hydration levels. When you sweat, you lose electrolytes through your skin. If you don’t replace them, you may become dehydrated, which can lead to muscle cramps.
Low Blood Sugar
Low blood sugar, or hypoglycemia, can also cause muscle cramps. When your blood sugar drops, your body isn’t able to get the energy it needs to function properly. This can lead to muscle fatigue and cramping.
Over-Exertion
If you push your muscles too hard, it can lead to cramping. This is often seen in athletes who train hard or people who work out too much without giving their bodies time to rest and recover.
Poor Blood Circulation
When blood flow to your muscles is reduced, it can cause cramping. This can be due to factors such as dehydration, Obesity, heart disease, and diabetes.
Muscle Fatigue
When your muscles are tired, they can’t function properly and may start to cramp. This is often seen in people who do not warm up properly before exercise or those who overexert themselves.
Pregnant
Women who are pregnant may experience muscle cramps due to the added weight and stress on their bodies. This is especially common in the third trimester, when the baby is growing the most.
There are many other potential causes of muscle cramps, but these are some of the most common. If you’re experiencing muscle cramp, it’s essential to stay hydrated, warm up properly before exercise, and avoid over-exertion.
What Is the Best Vitamin for Leg Cramps?
Leg cramps can be quite painful and frustrating. They can keep you up at night and make it difficult to get around during the day. But what is the best vitamin for leg cramps?
There are a few different vitamins that have been shown to be effective in treating leg cramps.
Vitamin B12
Vitamin B12 is one of the most important vitamins for this condition. It helps to keep the nerves healthy and can prevent cramping. This vitamin is found in foods like meat, poultry, and fish. You can also take a supplement.
Vitamin E
Vitamin E can help to reduce the frequency and severity of leg cramps. It is an antioxidant, meaning it can help protect cells from damage. It is found in foods like nuts, seeds, and leafy greens.
Vitamin D
Vitamin D is another vital vitamin for leg cramps. It helps to absorb calcium and phosphorus, which are both essential for healthy muscles. You can find vitamin D in food, such as fatty fish and fortified milk. You can also get it from exposure to sunlight.
So, which of these vitamins is the best for leg cramps? That’s a difficult question to answer. Each person is different and will respond to different treatments.
However, if you are looking for an all-natural way to treat your leg cramps, vitamins may be a good option for you. Talk to your doctor about which vitamin or combination of vitamins would be best for you.
How To Treat Muscle Cramps
Muscle cramps can be a real pain-literally. They can occur at any time and can be very debilitating. But don’t worry; there are several ways you can treat muscle cramps. Here are some of the best:
Massage The Affected Muscle
One of the best ways to treat a muscle cramp is to massage the affected muscle. This will help to loosen up the muscle and relieve some of the pain.
Stretch The Muscle
Stretching the muscle can also help to alleviate the pain of a muscle cramp. Try to do some gentle stretches before and after exercise to help prevent muscle cramps from occurring.
Drink Plenty of Fluids
Dehydration is one of the common causes of muscle cramps, so it’s important to make sure you’re drinking plenty of fluids. Drink at least 8 glasses of water a day and avoid drinks that contain caffeine or alcohol.
Eat Bananas
Bananas are a good source of potassium, which is an electrolyte that can help to prevent muscle cramps. Eat one or two bananas a day to help keep your potassium levels up.
Take A Warm Bath
Taking a warm bath can also help to relax the muscles and ease the pain of a muscle cramp. Add some Epsom salts to the bath to help further relax the muscles.
Use A Heating Pad
If you don’t have a bath, you can also use a heating pad to apply heat to the affected muscle. Make sure to put a towel between your skin and the heating pad to prevent burns.
Try Over-The-Counter Medication
If the pain from a muscle cramp is severe, you may want to try an over-the-counter pain reliever such as ibuprofen or acetaminophen.
You can also try a topical cream or ointment that contains menthol or Capsaicin to help relieve the pain.(1)
Hopefully, these tips will help you to treat muscle cramps and prevent them from occurring in the future.
If you experience frequent or severe muscle cramps, be sure to see your doctor to rule out any underlying medical conditions.
Best Magnesium Supplements for Muscle Cramps
Magnesium supplements are an excellent way to prevent and treat muscle cramps because it helps with the production of ATP, which is the energy for muscle contraction.
Why do you need Magnesium Supplements?
Magnesium deficiency can happen because it is no longer found in many foods or people do not consume enough of them.
Magnesium is an essential mineral, and it helps the body with over 300 chemical reactions. It is important for bone health, muscle function, nerve, heart health, etc.
Magnesium supplements are a great way to get your recommended daily allowance of Magnesium. They are also a great way to help with symptoms of magnesium deficiency.
The Best Magnesium Supplements for You and Your Needs
Magnesium is an essential mineral for the human body. It helps with regulating nerve and muscle function and supports a healthy immune system.
Magnesium supplements are available in various forms, including capsules, liquids, powders, and tablets. Below we have listed some of the best Magnesium supplements and their specified benefits and features.
Doctor’s Best High Absorption Magnesium
Brand: Doctor’s Best
Doctors Best High Absorption Magnesium is your daily magnesium supplement that has a high absorption rate and is 100% chelated. It is one of the few supplements that has proven potency. It is also not buffered, meaning only the best quality magnesium is used.
Key Features: 100% Vegetarian, 3rd party tested, GMO-free, Gluten-free and Soy free.
Benefits: Doctors Best High Absorption Magnesium helps support your heart’s health and nervous system and regulates your cellular energy and blood sugar level. It has been shown to relieve muscle cramps by regulating muscle contraction.
Ingredients:
Magnesium glycinate/lysinate chelate
Amino acid chelate
Other Ingredients are Microcrystalline cellulose, croscarmellose sodium, magnesium stearate, stearic acid, and modified cellulose as a coating.
Dosage: 2 tablets once or twice daily with food or as directed by your physician.
Nature’s Bounty Magnesium
Brand: Nature’s Bounty
Nature’s Bounty Magnesium 500 mg is a dietary supplement that provides you with your daily magnesium requirement in a highly absorbable form as magnesium oxide.
Key Features: 100% Vegetarian, no artificial flavourings, and coated for easy swallowing.
Benefits: Magnesium supplements are known to help regulate the transport and absorption of calcium which is essential for bones health and structure. It supports the overall muscle contractions and nerve impulses.
Nature’s Bounty Magnesium is also said to help with constipation and reduce migraine.
Composition:
Magnesium Oxide
Other Ingredients – Vegetable cellulose, dicalcium phosphate, citric acid, Titanium dioxide color, vegetable magnesium stearate
Dosage: 1 tablet daily with a meal.
Life Extension Potassium with Extend-Release Magnesium
Brand: Life Extension
Life Extension Potassium with Extend-Release Magnesium is one convenient supplement. This dietary supplement by Life Extension contains not only Magnesium but also a healthy dose of potassium to meet our daily requirements for both minerals.
Key Features: Non GMO, Gluten-free, 100% vegetarian
Benefits: Magnesium helps relax the muscles of the blood vessels, while potassium supports the expansion of the blood vessels, which are all great for overall blood circulation.
Both Potassium and Magnesium work together for a healthy heart, strengthen bones and helps control blood pressure level. It helps with various muscular problems such as muscle cramps and inflammation. Life Extension supplement is also known to help lift the overall mood.
Composition:
Magnesium oxide and magnesium citrate
Potassium chloride
Other ingredients – include vegetable cellulose, hydroxypropyl methylcellulose, medium-chain triglycerides, microcrystalline, concentrated rice, ethyl cellulose, oleic acid, and silica.
Dosage: one capsule once or twice daily or as directed by the physician.
Sundown Magnesium
Brand: Sundown
Sundown Naturals, Magnesium, 500 mg, is created with the belief of clean nutrition. Due to this reason, you will not find any genetically modified ingredients in them.
Key Features: Non GMO. It is free from gluten, lactose, soy and starch. It has no added preservatives and artificial flavours. It is also 100% sugar free.
Benefits: Sundown Naturals provides you with the daily required magnesium intake in the form of magnesium oxides that helps support your muscle health. It is also known to improve your bone health.
Composition:
Magnesium as Magnesium Oxide
Other Ingredients – Vegetable cellulose, Dicalcium Phosphate, Calcium Carbonate, Citric Acid, Medium Chain Triglycerides, Polydextrose, Vegetable Magnesium Stearate.
Dosage: Take one tablet daily with a meal or as recommended by your health care provider.
Magnesium deficiency can lead to various symptoms such as fatigue, muscle cramps, insomnia, headaches, irregular heartbeat, fluctuating blood pressure and mental illness.
In today’s date, a lot of people are Magnesium deficient despite eating healthy foods. This is due to the lack or depletion of magnesium content from food and soil.
One of the simplest ways to restore our body’s magnesium level is by including magnesium supplements in our diet.
The list that we have provided to you above are some supplements that could help you fight symptoms of magnesium deficiency, such as muscle cramps.
However, at the end of the day, it is your choice, and your body needs to decide which supplement suits you best. It is always important to do thorough research before consuming one.
Do not purchase a supplement just because it is less expensive, but that does not aways mean that quality equates to price. One of the safest options would be to consult your trusted healthcare provider. Remember always to keep your health as your priority.
