Supplements for Muscle Cramps & Spasms

About Supplements for Muscle Cramps & Spasms

When a large muscle locks-up it can be quite painful. And while waiting for the muscle to relax and the pain to subside, it might seem undeserved given that you've been training hard to improve your general conditioning. There are many reasons why a muscle cramps, spasms or twitches. The most common is magnesium insufficiency or deficiency.

To compare these two low magnesium levels to finance, a deficiency is when you earn less than you spend, creating a cash deficit. "Deficiency" means a lack or shortage. An insufficiency is just getting by. You've got enough money to cover the basics, though not enough to buy a coffee or go to the cinemas. To put it another way, a deficiency in any nutrient means that illness is likely around the corner. While with an insufficiency, optimal health is unattainable.

Magnesium levels are hard to assess and require checking the level inside the cell (such as red cells)—not serum as is commonly measured. One of the most common symptoms of low magnesium levels are cramps, spasms or twitches, which can range from a twitch in the eyelid to a large muscle like the quadriceps (thigh muscles) locking up. Dietary magnesium levels are often lower than they need to be for optimal health in developed nations. This is primarily caused by a high intake of refined grains and a low green leafy vegetable intake. Research published in Nutrition Research in 1991 indicated that 39% of women and 50% of men living in Australia consume less than the RDI for this nutrient, setting the stage for deficiency.  

Some of the most valuable dietary sources of this mineral are nuts, cocoa, black beans and pumpkin seeds. In fact, a small palm-full of pumpkin seeds each day can work wonders for restoring magnesium and a host of other nutrients, including zinc. Magnesium relaxes the musculature and assists with the prevention of cramping. However, it takes months to restore low magnesium levels inside the cell, making it important to supplement consistently over time. Using magnesium as a bandaid treatment for muscle cramps and spasms is unlikely to be effective. Prevention is key.

This mineral also supports calming pathways in the brain, and is known as a GABA-agonist and NMDA-antagonist, supporting the natural sleep molecule Melatonin, as reported in the Journal of Research in Medical Sciences 2012. Anti-anxiety effects have also been reported for this nutrient.

Magnesium is generally the best nutrient to try first for muscular cramps, spasms and twitches, though other nutrients, such as potassium, sodium, chloride and adequate clean water may also be crucial. Adequate stretching after exercise is also helpful to keep muscles relaxed. Interestingly, a frank calcium deficiency, which is rare in developed nations, can also cause muscle cramps. Taking electrolyte formulations during exercise, intense labour or whenever fluids are lost from the body can be a great way to stay hydrated and to keep muscle cramps and spasms away.