HomeMuscles and Tendons Information Center

What Is The Best Supplement For Muscle Cramps?

Muscle cramps refer to an involuntary movement of one or more muscles that is very sudden and extremely painful.¹

Most of the physicians recommend magnesium supplements commonly to reduce muscle cramping. However, not every case of muscle cramps is benefited by this and there are many other supplements that can be important in the treatment of muscle cramps. These supplements are described below-

Magnesium For Muscle Cramps –

Magnesium deficiency is quite common in people ²
Though it may not be very severe, it may be bad enough to cause muscle cramps
Magnesium is an electrolyte which is required for maintaining the function of muscles
In order for potassium, another mineral and electrolyte, to reach your muscles, magnesium is required.
Both magnesium and potassium work together in order to prevent muscle cramps
Nuts, seeds, figs etc. are few of the rich sources of magnesium
Magnesium supplements are also recommended in case magnesium is not obtained in enough quantities from the diet alone

However, magnesium is to be taken only in a recommended dosage from the physician. Too much magnesium can give you a stomach upset, and excess of minerals is quite bad for the body even otherwise.

Potassium For Muscle Cramps –

Potassium is also an electrolyte in the body
Electrolytes conduct electricity and thus send muscle messages through the body
Reduction in potassium may result in muscle cramping ³
Bananas, salmon, legumes and dairy products are good sources of potassium
Additionally, supplements can be taken if dietary potassium isn’t enough

However, as with any mineral, potassium should also be taken only in recommended amounts from the physician

Vitamins For Muscle Cramps –

Vitamins of the B complex group. Especially vit B12 is a good supplement for the treatment of muscle cramps
B group vitamins are very essential for cellular health and a good brain and nerve functioning
B vitamins are also essential for a good cardiovascular functioning
B vitamins also affect the hormone production to some extent as per some studies
This important group of vitamins can be extremely beneficial in treating and preventing muscle cramps

Vitamin E For Muscle Cramps –

Vitamin E deficiency can lead to muscle cramps according to some studies.
Not many foods contain vitamin E. Hence, sometimes it may become necessary to include a vitamin E supplement with your diet.
Vitamin E is a great anti-oxidant, which helps in fighting the free radicals in your body. Free radicals play a part in muscle cramping too. Hence, taking a vitamin E supplement may help in treating and preventing muscle cramps.

Zinc For Muscle Cramps –

Zinc acts as a support in various body functions
It helps in building a healthy immune system, enhancing healing process, boost memory and learning, reducing age-related health problems and also aids in fertility issues
Zinc can be helpful in muscle cramps of specific origin, like those seen in menstruation

There are foods that can be taken as supplements when suffering from muscle cramps. These may include-

Bananas
Melons
Watermelon
Dark green vegetables
Leafy greens
Avocados
Lemons and other citrus fruits
Nuts and seeds
Tomatoes
Sweet potatoes
Pumpkins
Legumes, beans and lentils
Milk
Pickle juice
Salmon, trout or sardines

Drinking enough water to maintain hydration can ensure that you don’t lose on the much-needed electrolytes, as this can lead to muscle cramps

Muscle cramps can also be treated with various other methods-

Stretching and massaging the cramped muscle
Gently rubbing the affected muscle to make it relaxed
Pulling your toes towards yourself may help in relaxing the cramped muscle. This is helpful for both the calf and the thigh muscle cramp
Applying heat or cold on the affected area can help in easing the tensed muscle. You can use a hot compress or a cooling pad for the same. Massaging the cramped muscle with the help of ice can also be helpful
Supplements like potassium, magnesium, calcium, vitamin E and B12 can be helpful in muscle cramps.

References:

Also Read:

What Is The Best Supplement For Muscle Cramps?