Magnesium and Foot Cramps

Up to 80 percent of the population may suffer from a magnesium deficiency, according to Dr. Carolyn Dean, author of "The Magnesium Miracle." In addition to numerous health conditions such as migraines, depression and fatigue, magnesium deficiency has been associated with muscle cramps, spasms and aches. Getting adequate levels of magnesium may help combat cramps in the foot and other muscles in the body.

Daily Magnesium Recommendation

• The recommended daily allowance for magnesium is 350 to 400 mg; however, Dean believes up to twice that amount is necessary to combat a magnesium deficiency. Ancient Minerals, a manufacturer of transdermal magnesium products, recommends 3 to 4 mg per pound of body weight.

Magnesium Supplements

• Magnesium supplements can be taken orally; however, supplements typically contain low levels of magnesium. Magnesium supplements also commonly cause diarrhea, which can interfere with the mineral's absorption.

Transdermal Magnesium

• Concentrated transdermal magnesium products, which contain higher levels of the mineral, can be used to introduce magnesium directly into the bloodstream and bypass the digestive tract. This allows for faster absorption and targeted benefits directly to the cramped muscle.

Types of Transdermal Products

• Magnesium can be found in oil sprays, concentrated gel forms or bath flakes. Sprays and gels contain as much as 500 mg per ounce. Bath flakes can contain even more, with up to 15 grams of magnesium in one cup.

How to use

• Transdermal magnesium products should be applied directly to clean skin and rubbed into the sore or cramped muscle. As some minor skin irritation can occur, the products may be rinsed or wiped off after 20 minutes. Magnesium bath flakes can also be used as a foot soak: add to warm water and soak the feet for 30 minutes or more.