If you are bothered by painful leg cramps that occur during sports, at rest, or in the middle of sleep, you may have a magnesium deficiency. Below, we will take a closer look at who and why experiences magnesium deficiency and which magnesium is most effective for leg cramps?
What is the importance of magnesium?
Magnesium is an essential mineral for the body, which the human body is not capable of producing on its own. Magnesium is necessary for muscle tissue relaxation and effective nerve function. Magnesium relaxes blood vessels and plays an important role in heart muscle function because it helps regulate the frequency of heartbeats and muscle contractions.
Magnesium is an excellent energy replenisher, making it an indispensable companion for every person, especially for those who are physically active. Magnesium is crucial for muscles to be able to relax.
What are the symptoms of magnesium deficiency?
Magnesium deficiency is indicated by:
- leg cramps and eyelid twitching
- tingling “pins and needles” in the hands and feet
- persistent fatigue and irritability
- muscle pain caused by excess lactic acid buildup
- decline in training results and slower recovery
- frequent headaches
Ignoring these symptoms can, in the worst case, lead to serious health issues. Chronic magnesium deficiency can cause high blood pressure, diabetes, or heart and vascular diseases.
What causes magnesium deficiency?
In today’s fast-paced lifestyle, magnesium deficiency is widespread. It is estimated that 80% of the population suffers from magnesium deficiency. The main cause of magnesium deficiency is poor eating habits – processed foods, ready-made products, high-temperature processed foods, and soft drinks. Also, stress, physical strain, and several medications (e.g., diuretics) contribute to the deficiency.
How much magnesium do we need?
The magnesium requirement varies from person to person, but it primarily depends on physical activity, age, and body weight. The daily magnesium requirement for adults is 300 – 350 mg.
It is worth noting that the optimal single dose of magnesium is 100 – 200 mg. Therefore, magnesium is recommended to be taken in smaller doses and, if necessary, multiple times a day.
The European Food Safety Authority has confirmed the safe upper limits for magnesium intake:
- under 1 year old 80 mg
- 1 – 3 years old 160 mg
- 3 – 10 years old 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 physical load. Magnesium deficiency can also occur in active people during overwork and stress. Those who need more magnesium include:
- athletes
- children and teenagers in growth stages
- pregnant and breastfeeding mothers
Magnesium deficiency can also develop as a result of certain medical conditions, such as:
- chronic diarrhea
- persistent vomiting
- obesity
- diabetes
- alcoholism
How long should magnesium be taken?
Regular magnesium supplementation is the easiest and most effective method to prevent this deficiency. It typically takes 3 – 6 months to fully restore magnesium stores in the body.
Magnesium and muscles
Magnesium plays an important role in muscle function, oxygen use, and processes that affect electrolyte balance. Magnesium is essential in protein synthesis, and thus also in muscle development and relaxation.
Why do leg cramps occur?
There are many reasons for leg cramps. It could be caused by overstrain, fluid or magnesium deficiency. It can also be due to electrolyte imbalance, causing electrical activity in the muscles that manifests as leg cramps.
During leg cramps, the muscles contract forcefully, which is uncomfortable and usually painful. The pain is caused by nerve pinching and disruption of blood flow during the muscle’s spasmodic contraction. During leg cramps, the person cannot control this process.
The most common leg cramps occur in the calf muscles and foot muscles, which can last from a few seconds to 10 minutes. The cramp is triggered by a normal movement or strong muscle exertion. Leg cramps can be classified into two categories: post-exercise leg cramps and nocturnal leg cramps.
Post-exercise leg cramp
The most common cause of leg cramps is fluid loss and the electrolytes (magnesium) lost through excessive sweating. Also, muscle overexertion. It has been proven that regular magnesium consumption helps in both cases.
Nocturnal leg cramp
Nocturnal leg cramps are a common disturbance that becomes more frequent with age. Nocturnal leg cramps significantly affect the quality of life, especially the quality of sleep. Nighttime leg cramps can be caused by insufficient fluid intake, poor posture, and electrolyte deficiencies, namely magnesium deficiency.
How to prevent leg cramps?
To prevent leg cramps, it is recommended to eat a balanced diet, drink enough fluids, avoid alcoholic and caffeinated drinks, and take magnesium-containing supplements.
Magnesium is one of the most important electrolytes, and its deficiency is one of the main causes of leg cramps. This is why it is recommended for anyone who suffers from leg cramps to supplement this vital mineral.
Which magnesium to choose for leg cramps?
The selection of magnesium on pharmacy shelves is vast and diverse, and finding the right product can often be difficult. It is important to know that some magnesium salts (e.g., magnesium oxide) are poorly absorbed by the body and can cause unpleasant digestive issues—primarily diarrhea, constipation, bloating, or combinations of these.
The required daily magnesium intake can be effectively achieved by regularly taking magnesium citrate. Magnesium citrate is easily absorbed by the body and works quickly.
It is better to choose magnesium that has added B-vitamins because they enhance the effect of this essential mineral.
For physically active people, the presence of zinc is a big bonus because zinc is necessary for protein synthesis and muscle recovery after strenuous exercise.
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