Magnesium Supplements for Leg Cramps and Muscle Spasms
Nearly one-third of adults suffer from leg cramps at some point in their lifetime. A magnesium supplement may help reduce these painful symptoms.
Magnesium is a natural mineral that we all need to help maintain many functions in our bodies. Many of us are lacking in the daily magnesium intake we need. It could be due to a poor diet or nutrient-deficient foods. Natural, high-quality dietary magnesium supplementation can provide your body the magnesium it needs with minimal side effects. If you're looking for magnesium supplements for leg cramps and tensed muscle, read on to see a list of the best magnesium supplements we've found.
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Life Extension is a dedicated brand from its ingredients to production and beyond. Life Extension uses only naturally-derived ingredients in their products, so you don’t have to worry about synthetic fillers, or artificial colors. It is also one the most affordable brands, has a good reputation for high-quality products at a low cost.
BioOptimizer was founded by Wade Lightheart, who experienced a significant life event that led him to start BioOptimizer. After his sister died from cancer, helping others was a personal mission for him, so he started BioOptimizers to help people. With all-natural ingredients, the brand is dedicated to improving people’s lives and health across the globe.
BioOptimizers' Magnesium breakthrough contains all 7 forms of magnesium, giving you the full spectrum of health benefits you can expect from a potent mineral. If you're looking for a high-quality, potent, and affordable product, BioOptimizers has them all!
Founder David Zelnikers founded MgSports nearly fifteen years ago after he decided to take control of his health by taking up cycling David gathered his team and started working on a more easily absorbed and powerful magnesium supplement for athletes. He’s now offering MgSport High Absorption Magnesium for athletes and people who suffer from muscle cramps and discomfort.
MgSports magnesium is 3x more effective than ordinary magnesium supplements and contains only naturally sourced ingredients. It's worth the cost even if it's not the most affordable option. Quality, a proprietary formula, is a good price point.
Klean Athlete was founded by athletes for athletes. The athletes behind KLean Athlete got tired of supplement companies failing to meet quality standards and decided to create their own impressive line of natural, high-quality supplements. If you have leg muscle cramps, this Klean magnesium can help ease the pain and get you back on your feet again.Overall, this is a brand that has good value and cares about its customers.
Puritans Pride is a brand that is well known and trusted in the supplement industry. The Triple Magnesium Supplement is a supplement designed for people who have a higher need for Mg in their diet and is composed of only the best ingredients available. It's a brand that has serious pride in what it produces, and that shows in its product quality.
What is the Role of Magnesium?
Magnesium is an important mineral for regulating every aspect of your health, including your muscles, nerves, energy production, blood sugar levels, and blood pressure, says the National Institutes of Health. Most adults require between 300 and 400 mg of magnesium each day, most of which comes from dietary sources.
According to Dr. Jaquel Patterson, ND (Naturopathic Doctor), "It's estimated that about 80% of people are low in magnesium levels." A 2017 scientific study found that about two-thirds (66%) of the Western population is probably deficient in magnesium (a deficiency called hypomagnesemia).
Most healthy people can tolerate a short-term deficiency, but in the long term you may experience medical conditions such as: fatigue and muscle weakness, muscle cramps, heart attack, numbness or tingling and restless legs syndrome. People with certain health conditions, like Crohn's disease, celiac disease, and Type 2 diabetes are at higher risk of developing a magnesium deficiency.
Effects of Magnesium Supplementation in the Body
Magnesium is the 4th most abundant essential mineral in the human body and is essential for hundreds of bodily functions, such as building proteins. Despite its importance to overall health, nearly 70 percent of Americans don't meet the daily intake value for magnesium.
Magnesium is essential for healthy brain function, heart health, muscle contraction regulation, blood pressure regulation, and more. The bottom line is magnesium is essential for life, and you probably aren't getting enough.
Magnesium citrate may be the best form of dietary supplement. Magnesium deficiency can cause several other health issues. Calcium and magnesium compete for the same binding sites to help relax your muscles when they're tense. Magnesium deficiency can cause leg cramps or spasms if your body doesn't have sufficient amounts of magnesium to compete with calcium. For this reason, magnesium is often recommended to treat muscle spasms.
Muscle Spasms
Magnesium is used for leg cramps treatment because it relaxes muscles. Magnesium helps muscles contract, and magnesium deficiency may cause more muscle cramps. If you're experiencing frequent leg cramps, you may be magnesium-deficient.
Magnesium has been shown to be effective at treating some types of pain, including leg cramps, but it’s not generally used as a ‘painkiller’ in the general sense. Cramps can occur for a variety of reasons, including dehydration, and overuse of muscles. Magnesium helps to regulate muscle spasms and contractions and allows muscles to relax. This is why healthcare provider advises increasing intake to alleviate or prevent spasms.
Many people experience nocturnal leg cramps when they sleep, and supplementing magnesium for muscle cramps is effective. It has been especially effective for cramps during pregnancy for older pregnant women. If your muscles spasm or twitch after you've exercised, you may have low levels of magnesium and supplementation might help alleviate spasms.
Magnesium Supplements FAQs
Which type of magnesium is best for leg cramps?
Magnesium citrate is becoming one of the most popular types of supplement to take. It's able to provide a wide range of health benefits including improved sleep, overactive digestive tracts, and those with calcium deficiencies. Magnesium is great for regulating your heartbeat and can definitely help with cramps. But if you're low on this mineral, it's time to supplement because other remedies might not work as well.
How much magnesium should I take for leg cramps?
Even though more research is needed to determine if taking 300 mg of magnesium per day could help decrease muscle spasms, it is worth trying.
Do magnesium supplements help with leg cramps?
It has been suggested that a lack of magnesium can lead to muscle cramps. This is why magnesium supplements are often recommended to prevent cramps.
What is better for leg cramps magnesium or potassium?
A recent study found that increasing your magnesium intake can help you overcome leg cramps in the night time, which experts recommend should be at least 300 mg per day. Pregnant mothers should try to increase their daily magnesium intake to reduce nighttime leg cramps.
What is better for leg cramps magnesium or calcium?
Magnesium is a natural treatment for leg cramps. There are many magnesium supplements available to treat those with obvious magnesium deficiencies and help muscle contractions.
How do I stop nocturnal leg cramps?
- Stretch during the day and before bed. Focus on your calf and foot muscles.
- Drink plenty of water.
- Move around during the day to exercise your feet and legs.
- Wear comfortable, supportive shoes.
What are the symptoms of magnesium deficiency symptoms?
- loss of appetite.
- nausea and vomiting.
- fatigue and weakness.
- pins and needles.
- muscle spasms.
- hyperexcitability.
How long does it take for magnesium to work for muscles?
Magnesium dosage begins to have a drastic impact on the body after one week of supplementation.
What to Look for in Magnesium Products
If you want to get the most out of your supplements, buy the high quality supplements that are within your budget, don‘t settle for anything less! Natural ingredients are always better for your body than artificial ones and you're less likely to experience an adverse reaction from it.