by Melissa Chichester
Leg cramps can be an unexpected and uncomfortable occurrence, often striking at night or during physical activity.
These involuntary muscle contractions can last a few seconds to several minutes, leaving lingering soreness. If you experience leg cramps frequently, you may wonder what causes them and how to find relief.
Below, we explore common questions about leg cramps and discuss the role of key nutrients, including magnesium, in muscle function.
Leg cramps can be triggered by a variety of factors, including:
Muscle fatigue – Overuse or prolonged standing can contribute to cramping.
Dehydration – Not drinking enough fluids can lead to imbalances in electrolytes, which are essential for muscle function.
Nutrient deficiencies – Low levels of potassium, magnesium, calcium, sodium, or chloride can contribute to muscle cramps.
Poor circulation – Reduced blood flow to the muscles may lead to cramping.
Certain medications – Some medications have been associated with muscle cramps.
While leg cramps are not necessarily hereditary, some people may have a genetic predisposition to conditions that contribute to cramping, such as nerve or muscle disorders.
Yes, leg cramps tend to become more common with age. As we grow older, muscle mass naturally decreases, and the body’s ability to absorb and retain certain nutrients, including magnesium, declines. Older adults may also be more susceptible to dehydration and circulatory issues, both of which can contribute to leg cramps.
Yes, dehydration can lead to leg cramps by disrupting the balance of electrolytes that help regulate muscle contractions. Sweating, especially after exercise or in hot weather, can cause the loss of key minerals like sodium, potassium, and magnesium, which are essential for proper muscle function.
Maintaining a proper balance of essential nutrients is crucial for muscle function. Here are some key electrolytes and their roles:
Potassium – Needed to help regulate fluid balance.* This allows blood flow and nutrient delivery to active muscles to be maintained during exercise.* Low levels can contribute to muscle cramping.
Found in: Bananas, oranges, potatoes, spinach, and avocados.
Magnesium – Supports muscle relaxation and nerve function.*
Found in: Nuts, seeds, dark leafy greens, and whole grains.
Calcium – Essential for proper muscle function and contraction.*
Found in: Dairy products, leafy greens, almonds, and fortified foods.
Sodium – Helps with fluid balance and nerve function.* Low sodium levels (especially after excessive sweating) can contribute to cramps.
Found in: Salt, pickles, broth, and sports drinks.
Chloride – Works with sodium to maintain fluid balance and support muscle function.* Found in: Table salt, seaweed, celery, and tomatoes.
>>7 Ways to Add More Magnesium to Your Diet
Magnesium is a crucial element in your body that helps keep your body functioning optimally. A major mineral that’s found in your bones and muscles, it plays a role in more than 300 biochemical reactions, including muscle and nerve function, and glucose metabolism.*
As we get older, we may become more mindful about keeping our bones strong and healthy. Magnesium plays a role in optimal bone support.* At least half of the magnesium in your body lives in your bones, where it helps regulate calcium and is essential to mineralization.*
But beyond promoting healthy bones, magnesium supports healthy muscles as well.* It is needed for many reactions in the muscle and plays a role in muscle contractions and nerve impulses.*
Findings in the National Health and Nutrition Examination Survey suggest that the diets of many Americans do not provide the recommended amounts of magnesium. While foods such as spinach, black beans, and potatoes are rich in magnesium, older adults tend to take in less, and its absorption also decreases. A magnesium supplement may help support your healthy lifestyle.*
Adequate magnesium intake is needed to support the contraction and relaxation of muscles and helps with leg cramps.* Leg cramps can occur occasionally among adults with inadequate intake.*ⱡ1
Recommended dosage: Take one tablet daily, preferably with a meal.
Always check with your healthcare practitioner before taking a new supplement.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
