Magnesium for leg cramps: which one to choose?

If you are troubled by painful leg cramps that strike while exercising, at rest or even in the middle of the night, you may be low in magnesium. Below, we take a closer look at who develops a magnesium deficiency and why, and which magnesium for leg cramps helps best.

Why do we need magnesium?

Magnesium is a mineral that is vital to the body, and one that the human body cannot produce on its own. It is, however, needed for muscle tissue to relax and for nerves to function efficiently. Magnesium relaxes the blood vessels and plays an important part in how the heart muscle works, as it helps regulate heart rate and muscle contraction.

Magnesium is an excellent restorer of energy reserves, which makes it an indispensable companion for everyone, and especially for physically active people. Magnesium is essential if muscles are to be able to relax.

What are the symptoms of magnesium deficiency?

Signs of magnesium deficiency include:

• leg cramps and eyelid twitching;
• a “pins and needles” crawling sensation in the arms and legs;
• constant fatigue and nervousness;
• muscle soreness caused by excess lactic acid build-up;
• declining training results and slower recovery;
• frequent headaches.

Ignoring these symptoms can, in the worst case, lead to serious health problems. Ongoing magnesium deficiency can cause high blood pressure, diabetes or cardiovascular disease.

What causes magnesium deficiency?

With today’s fast pace of life, magnesium deficiency is widespread. An estimated 80% of the population suffers from magnesium deficiency. The main cause of magnesium deficiency is poor dietary habits – ready-made products, semi-prepared foods, foods processed at high heat and soft drinks. Stress, physical training load and several medications (e.g. diuretics) also contribute.

How much magnesium do we need?

Magnesium requirements differ from person to person, but depend mainly on physical activity, age and body weight. An adult’s daily magnesium requirement is 300 – 350 mg.

It’s worth knowing that the optimal single dose of magnesium is 100 – 200 mg. That is why it is recommended to take magnesium in smaller doses, several times a day if needed.

The European Food Safety Authority has confirmed the following safe upper limits for magnesium intake:

• under 1 year old: 80 mg;
• ages 1 – 3: 160 mg;
• ages 3 – 10: 230 mg;
• women: 300 mg;
• men: 350 mg.

Who is at risk of magnesium deficiency?

Everyone is at risk of magnesium deficiency, but magnesium loss is greater during intense exertion and heavy physical training load. Active people can also become deficient during periods of overwork and stress. Those who need more magnesium:

• athletes;
• growing children and teenagers;
• pregnant and breastfeeding mothers.

Magnesium deficiency can also develop as a result of certain medical conditions, for example:

• prolonged diarrhea;
• persistent vomiting;
• obesity;
• diabetes;
• alcoholism.

How long do you need to take magnesium?

Taking magnesium regularly is the simplest and most effective way to prevent deficiency. Fully restoring your magnesium reserves takes 3 – 6 months on average.

Magnesium and muscles

Magnesium plays an important role in muscle function, oxygen use and the processes that affect electrolyte balance. Magnesium is important for protein synthesis, and therefore for muscle growth and relaxation.

Why do leg cramps happen?

Leg cramps can have many causes. They may be due to an excessive training load, a lack of fluids or magnesium deficiency, for example. Another cause is an imbalance of electrolytes, which creates electrical activity in the muscles that then shows up as leg cramps.

During a leg cramp, the muscles contract forcefully, which is uncomfortable and usually painful. The pain comes from nerves being pinched and blood supply being disrupted as the muscle contracts in a spasm. While a leg cramp lasts, a person has no control over this process.

Leg cramps most often strike in the calves and the muscles of the foot. A cramp can last anywhere from a few seconds to 10 minutes. It is triggered either by an ordinary movement or by a strong muscle contraction. Leg cramps can be divided into two categories: post-exertion leg cramps and nocturnal leg cramps.

Post-exertion leg cramps

The most common cause of leg cramps is a lack of fluids combined with electrolytes (magnesium) lost through excessive sweating, as well as overworking the muscle. It has been shown that in both cases regular magnesium intake helps prevent the problem.

Nocturnal leg cramps

Leg cramps at night are a common disorder that becomes more frequent with age. Nighttime leg cramps significantly affect quality of life, and especially quality of sleep. They can be caused by low fluid intake, a forced posture and electrolyte deficiency, i.e. a magnesium deficit.

How to prevent leg cramps?

To prevent leg cramps, it is recommended to eat a balanced diet, drink enough fluids, give up alcoholic and caffeine-containing drinks, and take magnesium supplements.

Magnesium is one of the most important electrolytes, and a shortage of it is among the biggest causes of leg cramps. That is why everyone who struggles with leg cramps is advised to supplement this vital mineral.

Magnesium for leg cramps: which one to choose?

The selection of minerals and magnesium on pharmacy shelves is large and wide, and finding a suitable product can often be difficult. It is worth knowing that some magnesium salts (e.g. magnesium oxide) are poorly absorbed and can cause unpleasant digestive problems – mainly diarrhea, constipation, bloating or a combination of these.

You can effectively get your daily magnesium requirement by taking magnesium citrate regularly. Magnesium citrate is a mineral that the body absorbs easily and that acts quickly.

It is worth choosing a magnesium with added B vitamins, as they enhance the effect of this vital mineral even further.

For physically active people, the presence of zinc is a big bonus, because zinc is needed for protein synthesis and muscle recovery after strenuous exertion.

Let’s look after our health at every stage of life!

Come and train! ArtGym