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Supplements for Leg Cramps

Leg cramps are frequently caused by circulatory changes, electrolyte imbalance, the side effects of medication, tobacco use, inactivity, hormone imbalances, nutritional deficiencies, allergies, arthritis and strain placed on the legs by extra pounds. Leg muscles normally contract when moved and relax when movement ends. A strong contraction without movement is a cramp. Many older adults experience painful cramps in the calf muscles or feet at night. The use of diuretic drugs may lead to electrolyte imbalances that cause leg cramps. Poor circulation also contributes.

  1. Minerals and Vitamins

    • Calcium and magnesium deficiencies are most often the cause of leg cramps at night. Take 1,500 mg of calcium and at least 750 mg of magnesium daily in chelated or citrate formulas. Potassium may be helpful but should be discussed with your doctor because some medications cause high or low potassium levels. Dietary (safe) sources of potassium are bananas, oranges, dates, and cantaloupe.
      Vitamin E improves circulation. Take 400 iu of the d-alpha-tocopherol form per day, or up to 1,000 iu if varicose veins are a problem. A good B-50 complex improves muscle tone. Vitamin B3, or Niacin, improves circulation but can impair liver function at high doses, so consult a physician to see if it is appropriate. Coenzyme Q-10, with coenzyme A, improves heart function and circulation, particularly for those taking statin drugs to lower cholesterol.

    Herbal Remedies

    • Valerian, horsetail, meadowsweet and skullcap relieve the pain of muscle cramps. Try them in tinctures, one at a time, following label directions. Valerian root will relax muscles when taken before bed; it has a strong odor of dirty socks that takes some getting used to. Experiment with powdered root in capsules or use one ounce per one cup of boiling water and steep for 15 minutes. Sweeten with honey or stevia and sip at bedtime.

    Nutritional Supplements

    • Alfalfa, cayenne, garlic and saffron, in supplements or added to meals, improve circulation. Brewer's yeast is rich in B vitamins, including B12 which becomes deficient with age. It can be added to juice or smoothies; start with a small amount and work up to 1 tbsp a day. Kelp is an excellent source of needed minerals. Dark green leafy vegetables such as spinach, parsley, kale, and romaine lettuce provide chlorophyll, which helps muscle cells eliminate waste and assimilate vitamins. Spirulina, wheatgrass, and alfalfa are also good sources of chlorophyll.

    Water

    • To flush out toxins and hydrate muscles so they can't cramp as hard, drink a large glass of water every three to four hours while awake. Taking a hot bath with mineral salts before bedtime will increase circulation to the legs. Use a hot water bottle to relieve the pain of leg cramps. Exercise, such as swimming, walking, and gentle yoga stretches, will keep leg muscles toned and limber. Leg cramps can worsen with inactivity.

    Considerations

    • If pain occurs after walking short distances, see a doctor to rule out serious circulatory disease.
      Over-the-counter quinine, a malaria drug, was long used to treat leg cramps before the FDA banned it in 2007 due to a variety of adverse effects.

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