Nutrient deficiency There's evidence—although much of it is mixed—that calcium, magnesium, and potassium imbalances play a part in cramping. Each of these electrolytes helps maintain fluid balance in the blood and muscles, and so it makes some sense that, if they're out of whack, cramping may ensue.
No vitamin is likely to help with a leg cramp 100% of the time. But some experts do recommend that you take a vitamin B12 complex or magnesium for leg cramps.
Potassium. 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.
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.
But if your symptoms persist even after at-home remedies, it could be more than just leg pain—it could be your heart. Peripheral artery disease (PAD) is a condition that is marked by limited blood flow to the limbs, particularly your legs, as a result of plaque buildup in your arteries.
Bananas: A Time-Tested Treatment
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
Acetic acid is postulated to mitigate cramping by decreasing alpha motor neuron activity through oropharyngeal stimulation and inhibitory neurotransmitter production, while aiding in the role acetylcholine plays in muscle contraction and relaxation.
Side effects of too much magnesium include cramping, nausea, depression, and low blood pressure. If you're experiencing signs of magnesium toxicity, it's important to contact your doctor immediately.
If you only get leg cramps occasionally, it is not a cause for concern and a medical diagnosis is not required. A visit to your GP will only be necessary if you get leg cramps frequently, or if they are so painful they disrupt your sleep and you are unable to function normally the next day.
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.
Apply heat or cold.
Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Rubbing the sore muscle with ice also might relieve pain.
You may increase your risk of leg cramps at night if you: Sit for long periods, especially with poor posture. Stand for long periods, particularly on concrete floors. Overuse the muscles.
High sodium sports drinks are specifically formulated with various salts to help prevent cramping. It is important to note that when high levels of plain water are consumed alone, blood sodium levels can dip too low, and a dangerous situation known as Hyponatremia can occur.
Take 1 to 2 tablespoons in ¼ cup warm water daily. Also, at the very first sign of leg cramps, massage vinegar over and into the stressed muscles. My husband, who used to frequently suffer from leg cramps, swears by this remedy and always keeps a small bottle of ACV handy, just in case.
Drink plenty of fluids. You can also drink an electrolyte replacement drink or sports drink, such as Gatorade, after exercise. Walk around, or jiggle your leg. Stretch your calf muscles.
Dark, Leafy Greens
Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals. Hunnes adds that they can also help with hydration since they're also full of water.
Muscles get more weak and small. And nerves undergo some decay, with the tissue becoming thin. And when that happens, the connections that the nerves make to the muscle become less secure." And cramps occur at the place where nerves meet muscle, says Miller.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.