The Truth About Minerals and Muscle Cramps
Can taking extra minerals help with muscle cramps? The Internet says, “Yes.” But Nutrition Diva says, “Probably not.”
Monica Reinagel, MS, LD/N, CNS
Amy writes:
“I am a runner. Why do I get painful leg cramps during the night sometimes? I have heard that it’s due to a lack of magnesium (or sodium or calcium). Others say that it is due to insufficient stretching. Can you shed any light on this subject?”
I know that a lot of people insist that muscle cramps are caused by mineral deficiencies—and folks swear that eating bananas or taking magnesium supplements helps. However, a meta-analysis of the research concluded that magnesium supplements are unlikely to prevent leg cramps.
It’s true that certain minerals (calcium, potassium, and magnesium, in particular) are involved in muscle contraction. But as physician Thomas Lansdale, MD, recently said to me, “If your potassium or magnesium levels were so low that your muscle function were impaired, leg cramps would be the least of your problems.”
And when you think about it, if muscles need potassium and magnesium in order to contract, wouldn’t a deficiency of these nutrients be more likely to reduce cramps (which are extra-forceful contractions)?
Eating a nutritious diet should provide all the minerals you need to keep your muscles working properly—and taking extra mineral supplements will just make your kidneys work harder.
How to Relieve and Prevent Muscle Cramps
The best way to relieve a muscle cramp is to gently stretch and massage the muscle until it relaxes. A heating pad can also help. I don’t think I’d waste time with a banana.
To prevent muscle cramps:
- Be sure to stretch properly after exercising and avoid over-training.
- Being too sedentary can also cause muscle cramps, so be sure to get some movement every day, even if it’s just gentle walking.
- Dehydration can increase the risk of muscle cramps. If you’re sweating hard for an extended period of time, be sure to replace lost fluids and electrolytes by drinking plenty of water and eating nutrient-dense foods like fruits and vegetables.
REFERENCE
Garrison SR, Allan GM, Sekhon RK, Musini VM, Khan KM. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012 Sep 12;9:CD009402.
Image courtesy of Shutterstock.
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.