Potassium for Leg Pain

Potassium is a mineral and an electrolyte found in many foods. It helps regulate the contraction of our muscles. Low levels of potassium---and sometimes calcium and magnesium---are associated with muscle pain, particularly in the legs. Eating foods rich in potassium and getting plenty of water can help you stave off leg pain such as muscle spasms.

• Potassium can help ward off and treat leg muscle pain.

Common Forms of Leg Pain

• Muscle spasms are common symptoms of potassium deficit. Spasms are often experienced after a muscle has been used heavily and stretched or pulled in one or more directions. The painful spasm occurs as the muscle tries to regain its correct size and shape.

  Potassium deficiency, in particular, is linked to muscle spasms in long distance runners and other endurance athletes. This occurs when their potassium stores are depleted.

Hot Weather Warnings

• Leg pain tends to be most common in hot weather. This is because athletes become dehydrated. As their water stores are depleted, so are essential nutrients such as potassium. Water, salt and minerals are lost when we sweat, and need to be replenished. Sports drinks that contain nutrients such as potassium are recommended.

Early-Season Risks

• Another common time for leg pain is early in the season for athletes, or during a new fitness routine. When we exert ourselves too far, too quickly, we're at risk for muscle spasms, especially in the legs. Be sure to get enough of this nutrient at the start of your sports season or when you're taking up new activities or start new classes at the gym.

High-Protein, Low-Carb Diets

• Dramatic changes in your diet can cause potassium deficiencies that result in leg pain. A common cause is a shift to a high-protein diet that restricts the consumption of fruits and vegetables high in potassium. This diet commonly leads to leg pain, such as cramps.

Potassium-Rich Foods

• The best bets for potassium are dried apricots, bananas, beets, Brussels sprouts, cantaloupe, lima beans, honey dew melons, orange juice, baked potatoes, prunes, prune juice, raisins, spinach, tomatoes and tomato products, winter squash, yogurt and milk. Eat these for the wealth of nutrition they provide---including potassium.

Potassium Caution

• The recommended daily allowance for potassium is 3,500mg. If you're getting enough potassium from your diet and multivitamin, don't rush off and reach for added supplements. Too much can cause an imbalance in your minerals and could even lead to heart and kidney problems.

  Because of the risk of overdoing it, U.S. Food and Drug Administration regulations restrict over-the-counter nutrition supplements to no more than 99mg per tablet.