Magnesium citrate may be the most effective type if you want to try a supplement. If you're magnesium deficient, there may be other benefits from increasing your intake of this nutrient. And other remedies are available for leg cramping that may help.
Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles.
Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.
Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily may help decrease symptoms.
If you're trying to combat leg cramps or even just relax before bed, one of my favorite forms is magnesium glycinate. It's highly absorbed and well tolerated without producing a laxative effect.
Humans with vitamin D deficiency exhibit muscle pain in muscles at multiple locations. However, the strongest association between vitamin D deficiency and pain is reported to occur in leg muscles (Heidari et al., 2010).
(Reuters Health) - Patients suffering from leg cramps at night don't get any more relief from these symptoms with a magnesium pill than they do with a dummy pill, a recent Israeli study suggests.
Magnesium deficiency should always be included in the differential diagnosis of patients who present with persistent or severe muscle pain.
When not enough blood is getting to your feet, this lack of circulation can cause pain in your leg muscles. People often help to alleviate this pain by hanging their legs over the side of the bed or standing up, which sends blood pumping back through the feet (thank you gravity).
For muscles to contract properly, they need assistance from essential vitamins and minerals like Calcium, Magnesium, Iron, Phosphorus, Potassium, Sodium Chloride, and vitamins like Vitamin C, Vitamin B6, Vitamin D and Vitamin K. Each of these nutrients plays a significant role in healthy muscle contraction.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Answer: There is some evidence that vitamin D, vitamin B6, vitamin B-12, potassium, curcumin, tart cherry juice, omega-3 fatty acids, and taurine may be beneficial for certain types of muscle pain or leg cramps in some people.
Each has different advantages and disadvantages. For example, some types of magnesium are easier to absorb than others. Magnesium is one of the most common minerals in the body. It plays a role in over 600 metabolic reactions, including energy production, protein formation, and blood pressure regulation.
Orally, magnesium citrate is the best absorbed form (but it's bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
1 Specifically in chronic pain magnesium can be helpful for offsetting the effects of calcium, which relaxes muscles and nerves. Magnesium acts like a plug in nerve receptors that are over-stimulated. The problem with this essential mineral is that most people do not have sufficient levels for optimal health.
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.
If you have pain, a dose of 250 to 500 mg of magnesium a day can start to decrease these deficiencies as well as the pain, after just several weeks — while also leaving you feeling more energetic and decreasing your risk of heart disease!
Treating leg pain at home
Rest your leg as much as possible, and elevate your leg with pillows. Take an over-the-counter pain reliever, such as aspirin or ibuprofen, to help ease discomfort as your leg heals. Wear compression socks or stockings with support.
Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins or poor circulation.
The main cause of heavy legs is generally poor blood circulation. Blood circulation problems generally occur in the lower part of your body, especially your legs. This is because the lower section of your body needs to fight against gravity to transfer the blood back up to your heart.
Vitamin B12deficiency symptoms may include: strange sensations, numbness, or tingling in the hands, legs, or feet. difficulty walking (staggering, balance problems)