![what is the best form of magnesium to take for leg cramps what is the best form of magnesium to take for leg cramps](https://i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/465556-Pure-Encapsulations-Magnesium-Citrate.png)
The authors note that more studies would be necessary to confirm causality.
![what is the best form of magnesium to take for leg cramps what is the best form of magnesium to take for leg cramps](https://images.ctfassets.net/cnu0m8re1exe/5XngvO5YhD2t08r8tbdOul/8c50a9cfd4730f0e50231a6740fd7441/Leg_Cramps_1.png)
A 2018 study reported that alcohol consumption was strongly associated with having leg cramps at night. For prevention, it’s important to stay hydrated.Ĭonsider not consuming alcohol. (Wrap the ice in a towel or cloth, so that it’s not directly on the skin.)ĭrinking some water may help with a cramp. Use an ice pack or a heating pad on the cramp, for 15 to 20 minutes at a time.Gently rub the muscle area that’s cramped. In general, walking around may relax your leg muscles and ease leg cramps. There’s evidence that stretching before you go to sleep reduces the frequency and severity of night leg cramps.Ī 2012 study of 80 adults over age 55 found that those who stretched their calves and hamstrings before bed had fewer and less painful leg cramps during the night. Try lunging forward with the leg that isn’t cramped, stretching out the cramped leg behind you.If your calf muscle is cramping, reach down and pull your toes toward your head until the cramp eases.Here are three stretches you can try if you’re actively having a leg cramp: Stretching can be most effective, according to a 2016 review of studies. When increasing your magnesium intake doesn’t help stop your cramps, there are other things you can try. Although the majority of the available research shows no overall correlation between using magnesium and reducing leg cramps, some study participants did report magnesium more effective than a placebo. If a lack of one of these other nutrients is causing the muscle cramps, then magnesium wouldn’t help.
![what is the best form of magnesium to take for leg cramps what is the best form of magnesium to take for leg cramps](https://hormonesbalance.com/wp-content/uploads/2020/02/Types-of-Magnesium.png)
![what is the best form of magnesium to take for leg cramps what is the best form of magnesium to take for leg cramps](https://cdn.chiroeco.com/wp-content/uploads/2019/03/muscle-cramps.jpg)
For example, calcium and potassium are also involved in muscle cramping. One possible reason for the lack of effectiveness on cramps in the magnesium studies is the complex relationship between magnesium and other basic nutrients. The magnesium studies note that magnesium supplements are safe and are not expensive. Supplements can still be okay to take.A 1999 study using magnesium sulfate found that it was no better than a placebo in reducing the frequency, severity, or duration of cramps among 42 study participants.A 2002 study of 58 people using magnesium citrate found no significant improvement in the number of cramps.The review noted that it may have a small positive effect for pregnant women.Ī 2010 assessment by the American Academy of Neurology reported:
#WHAT IS THE BEST FORM OF MAGNESIUM TO TAKE FOR LEG CRAMPS TRIAL#
The randomized clinical trial concluded that magnesium oxide supplements are no better than a placebo in reducing cramps.Ī 2013 review of seven randomized trials of magnesium for leg cramps found that magnesium therapy doesn’t appear to be effective for the general population. Here are some of the specific study results:Ī 2017 study of 94 adults compared whether magnesium oxide capsules were better than a placebo capsule for reducing night cramps. But almost all of the many clinical studies of magnesium treatment for cramps found it to be ineffective. Magnesium is widely used to treat leg cramps, particularly in Latin America and Europe. Or, more simply put: Eat a variety of foods and include good sources of calcium and foods that have magnesium. It’s also recommended that your magnesium intake is in proportion to your calcium intake, with magnesium in your diet being about half to two thirds of your calcium intake.įor example, if your magnesium intake is 500–700 mg, your calcium intake should be 1,000 mg. A 2015 study of the medical uses of magnesium recommends taking magnesium citrate because it’s more easily absorbed by the body. These are available in many forms such as magnesium oxide, magnesium chloride, and magnesium citrate. Your body absorbs about 30 percent to 40 percent of the magnesium you get from your diet.Īt the top of the list for magnesium content per serving are: Eating foods rich in magnesium can ensure that your levels meet the suggested daily intake.