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What Vitamins Cause Leg Cramps?

There's nothing quite as annoying as getting a leg cramp. If you're asleep, you awake in pain. If you're walking, you may have an embarrassing stumble. If you're sitting, you may not have the room to stretch out your leg. You can reduce your chances of getting leg cramps by ensuring your diet is rich in vitamins and minerals. Though taking vitamins won't cause leg cramps, not having certain vitamins in your body will cause them.

  1. Definition

    • A leg cramp is a short, involuntary contraction of one of the leg muscles, primarily the calf, foot or thigh. In other words, the muscle flexes on its own and stays that way whether you want it to or not.

    Causes

    • The cause of leg cramps is unknown. Swimmers seem to get cramps if they point their toes a certain way. More muscular legs also seem more prone to cramps. Low levels of electrolytes and diuretics have been linked to leg cramps. Dialysis patients and pregnant women also complain of leg cramps more often than others. One reason for leg cramps may be poor circulation in the legs, which leads to low oxygen in the muscle tissue of the legs.

    Take Vitamins

    • Certain vitamins will help reduce the chances of leg cramps. These include vitamin E (400 IU a day) which helps dilate blood muscles and thin blood to improve circulation. A lack of some of the B vitamins (100 mg a day) --thiamine (B1), pantothenic acid (B5) and pyridoxine (B6)--have been known to cause cramping. These vitamins break down carbohydrates, fats and proteins to produce energy and aid in circulation. Finally, vitamin A (10,000 IU a day) and vitamin C (3,000 mg a day) are needed to avoid cramps.

    Minerals

    • Along with vitamins, consider getting more of certain minerals if you are prone to leg cramps. Get enough electrolytes-- magnesium (400 mg a day), potassium (100 mg a day), calcium (1,200 mg a day) and sodium. Magnesium allows calcium and potassium to move in and out of the cells, while calcium improves magnesium absorption.

    Diet

    • While you can take vitamins and minerals as supplements, a more effective way to get the nutrition is through your diet. Eat a well-balanced diet rich in fruits and vegetables. The easiest way to ensure a balanced diet is to follow the food pyramid promoted by the U.S. Department of Agriculture. This includes: six to 11 servings of grain products, three to five servings of vegetables, three servings of dairy products, three to five servings of meats, two to four servings of fruit and limited oils.

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