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Magnesium and Calcium for Leg Cramps

The muscles you control, such as in your legs, are the most susceptible to cramps. Leg cramps aren't a serious health concern, but can be extremely painful and interfere with your daily routines, including sleep.

  1. Leg Cramps

    • Low blood levels of calcium and magnesium are a common cause of leg cramps.

    Why Calcium and Magnesium?

    • Calcium and magnesium serve a dual purpose for your muscles. Calcium allows your muscles to contract, and magnesium allows them to relax. Also, magnesium helps your body absorb calcium.

    Treating Leg Cramps

    • Increase your intake of calcium and magnesium to alleviate leg cramps. You should ingest up to 1,000 mg of calcium per day, and 400 to 500 mg of magnesium twice per day. It can take up to three months to replenish depleted calcium and magnesium levels, so be patient.

    Calcium and Magnesium Sources

    • Whole grain foods, seeds, nuts, dairy foods and leafy green vegetables are good sources of calcium. Foods that supply magnesium include molasses, wheat germ, tofu and kelp. You may also purchase calcium and magnesium supplements.

    Calcium and Magnesium Inhibitors

    • Alcohol, caffeine, extra protein, fats, salt, pop and sweets lower your blood levels of calcium and/or magnesium. Diuretics and antacids are also inhibitors.

    Warning

    • See your doctor before starting a regimen of supplements. Also, if you have a history of kidney stones, see your doctor before taking calcium supplements. If, after increasing your intake of calcium and magnesium, your cramps don't cease, see your doctor because there are other treatments for cramps.

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