Leg cramps, sometimes called charley horses, are sudden, involuntary muscle contractions that cause intense shooting pain that lasts seconds to minutes. Many factors contribute to leg cramps, so it can be challenging to prevent them. However, specific supplements for leg cramps may help manage them.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription medications. This means some supplement products may not contain what the label says. When choosing a supplement, look for third-party-tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
Supplements for Managing Leg Cramps
Vitamin and mineral supplements that may help manage leg cramps include potassium, magnesium, calcium, vitamin D, zinc, and the B vitamins. Supplements target underlying causes or provide relief from leg cramps.
Many supplements for managing leg cramps contain nutrients essential for nerve function, muscle strength, or communication between cells—all factors that play a role in leg cramps. Options include supplements to relax muscles or for recovery.
Supplements are generally most effective when used to address a nutrient deficiency; some nutrient deficiencies cause leg cramps. Whether a supplement effectively manages leg cramps may depend on your nutrient levels.
Potassium
Potassium is an essential mineral and type of electrolyte. Your body needs potassium to maintain fluid balance and function properly.
- Role: Potassium supports nerve function and helps muscles contract. It is essential for maintaining the electrochemical balance across cells for transmitting nerve signals. When potassium levels are low, nerves cannot communicate as well, and muscles don’t function properly. Additionally, muscle cramps are a symptom of low potassium (hypokalemia).
- Evidence: The body loses some potassium during exercise, which may contribute to exercise-related leg cramps. However, conflicting research exists on potassium’s ability to prevent leg cramps. Some studies show that potassium reduces the likelihood of exercise-induced leg cramps, while other research finds no benefit. One study found that women experiencing leg cramps consumed less potassium than those without. However, potassium is often part of a rehydration beverage containing other electrolytes and sugar, which may have a greater effect on preventing leg cramps than potassium.
- Dosage: There is no consensus on the potassium dosage for managing leg cramps. However, most supplements typically contain 80 milligrams (mg) of potassium. The FDA deems supplements containing more than 99 mg of potassium unsafe.
Magnesium
Magnesium is an abundant mineral in the body. Magnesium supplements are readily available and are commonly used for leg cramps.
- Role: Magnesium is essential for communication between neurons and muscles. Magnesium supplementation may affect neurons, calm neurons, and reduce communication between nerve cells and muscles. Magnesium plays a vital role in muscle contraction.
- Evidence: Despite its widespread use, research shows little benefit of supplementing with magnesium for leg cramps. One large research review observed no difference in leg cramp frequency or intensity with magnesium compared to a placebo. Similarly, the effects of magnesium on leg cramps among pregnant people are inconclusive. Another review noted no difference between magnesium supplementation and placebo for reducing the frequency or intensity of leg cramps.
- Dosage: Many forms of magnesium supplements exist. Magnesium oxide is commonly used for leg cramps but can trigger stomach pain and cramping. Other forms like magnesium glycinate are gentler on the digestive system. Studies supplement with magnesium in doses ranging from 200 to 800 mg, with most using 350 mg. Most supplements are available in dosages of 200 to 350 mg.
Calcium
Calcium is known for its role in bone health but is also essential for muscle health and movement.
- Role: Calcium helps muscles move. It regulates nerve transmission and muscle function, including contraction.
- Evidence: Limited evidence suggests calcium reduces leg cramps. Some research indicates no benefit of calcium supplementation for leg cramps.
- Dosage: Some research recommends 1,000 mg of calcium daily, while others recommend limiting calcium supplements to 500 mg daily. Calcium absorption decreases with greater intake, so the body absorbs less calcium from a 1,000 mg supplement than a 500 mg supplement. Calcium carbonate and calcium citrate are the two primary supplement forms. Although the body may better tolerate calcium citrate, it contains less calcium by weight than calcium carbonate.
Vitamin D
Muscles contain vitamin D receptors. Vitamin D supports muscle health.
- Role: Vitamin D supports calcium levels. Vitamin D promotes calcium absorption in the gut. When vitamin D levels are low, calcium is released from the bones, leading to weak and brittle bones. Vitamin D supports muscle health and helps preserve muscle mass. Muscle weakness is a sign of vitamin D deficiency.
- Evidence: One study among females who are postmenopausal did not observe a decrease in muscle cramps with vitamin D supplementation. Muscle cramps are associated with vitamin D deficiency, and since study participants were vitamin D deficient, supplementation should have improved cramps. Other research among pregnant people found no improvement in the frequency or severity of leg cramps with vitamin D supplementation.
- Dosage: Some research indicates that 1,000 international units (IU) daily may help manage leg cramps. However, this amount exceeds the recommended dietary allowance of 600 IU daily.
Zinc
Zinc is an essential mineral vital for signaling between cells.
- Role: The exact role of zinc in leg cramps is unclear. However, muscles store about 50% to 60% of the body’s zinc, and muscle cramps can be a symptom of zinc deficiency.
- Evidence: Limited research exists on zinc supplements for managing leg cramps. According to one study, increasing circulating zinc helps relax vascular muscles and lower blood pressure in rats. Other research suggests zinc may reduce pain from menstrual cramps. However, additional research on zinc specifically for leg cramps is needed.
- Dosage: There is no specific dosage of zinc for managing leg cramps.
B Vitamins
Eight B vitamins exist: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate, and cobalamin (B12).
- Role: B vitamins help cells generate energy and are essential for minimizing fatigue. B vitamins also support nerve function. Symptoms of B vitamin deficiencies include muscle weakness and tingling in the legs.
- Evidence: A B complex supplement may improve the frequency and intensity of leg cramps in pregnant people. B complexes contain a mix of B vitamins. Still, additional research is needed.
- Dosage: A B complex may be best for leg cramps. Look for a B complex with 100 mg of thiamine (B1), 40 mg of pyridoxine (B6), and around 1000 micrograms (mcg) of cobalamin (B12).
Other Supplements
Minimal research exists on the use of other supplements for managing leg cramps.
- Beets: Beets contain nitrate, which the body converts into nitric oxide. Nitric oxide is a vasodilator that enlarges blood vessels, allowing more oxygen to be delivered to muscles. Beetroot juice may delay muscle fatigue and reduce soreness with exercise.
- Ginger: Minimal research exists on ginger supplements for leg cramps. However, its pain-relieving properties and influence on muscle soreness may benefit leg cramps. Other research shows ginger helps relax smooth muscle in the lungs. However, it is unclear whether this also applies to leg muscles.
- Turmeric: Curcumin is the active ingredient in turmeric. It is associated with health benefits. Minimal evidence exists linking curcumin to leg cramps. Studies indicate curcumin slows aging, supports brain health, and reduces inflammation—factors that can influence leg cramps. Turmeric and curcumin supplements are relatively safe.
- CBD: Studies on cannabidiol oil (CBD) are limited. However, reports from people living with amyotrophic lateral sclerosis (ALS) or Parkinson’s disease suggest oral CBD use reduces muscle cramps. Note that CBD is not legal in all 50 states in the U.S. It is vital to follow state and federal laws regarding the use of these products.
- Vitamin K2: A study in older adults with nocturnal leg cramps (NLC) found that taking 180 mcg of vitamin K2 (menaquinone 7) for eight weeks reduced NLCs. However, Further research is needed.
Despite the promising effects of these supplements for managing leg cramps, additional research is needed.
Supplement use should be individualized and vetted by a healthcare professional, such as an RD or RDN, a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease.
What Are Leg Cramps?
Many people are familiar with the intense pain and discomfort of leg cramps. Various types of leg cramps exist, with different contributing factors.
- Definition: Leg cramps are a specific type of muscle cramp. They are sudden, involuntary contractions (shortening and tightening) in the leg muscles that typically last a few seconds to several minutes. Nocturnal leg cramps occur when you sleep and are considered a sleep-related movement disorder. Muscle cramps are more common after exercise than during the night. Leg cramps associated with pregnancy or age often occur during periods of prolonged inactivity, such as sleeping.
- Causes: Leg cramps often result from overuse of the muscle (muscle fatigue), dehydration, or low electrolyte levels. Certain medications may contribute to leg cramps. Additionally, some health conditions and pregnancy can also cause leg cramps.
- What leg cramps are not: Leg cramps may be confused with conditions such as restless legs syndrome, deep vein thrombosis (DVT, blocked circulation in the leg), peripheral arterial disease (PAD, blocked or narrowed arteries), or others. If you are experiencing leg pain, speak with your healthcare provider to determine its underlying cause for proper treatment.
Are Supplements for Leg Cramps Safe for Me?
Many supplements for leg cramps are safe when taken in their recommended dosages. Still, always consult a healthcare provider before starting a supplement to ensure it will be safe and effective for you.
- Magnesium: Supplemental magnesium can cause gastrointestinal issues, such as stomach cramping, vomiting, and diarrhea. Magnesium interferes with bisphosphonates used for osteoporosis, antibiotics, diuretics, and proton pump inhibitors used for acid reflux.
- Potassium: The kidneys regulate potassium levels. Individuals with chronic kidney disease or who take diuretics should be mindful of potassium intake because of an increased risk of too-high potassium levels (hyperkalemia). Taking potassium with medications used to treat high blood pressure (hypertension) also increases the risk of hyperkalemia.
- Calcium: Too much calcium may increase the risk of kidney stones and heart disease. Calcium and certain medications interact with each other. Calcium carbonate supplements interact with levothyroxine. Concurrently taking lithium and calcium can cause high calcium levels (hypercalcemia). Calcium reduces the absorption of quinolone antibiotics. Take calcium separately from these medications to minimize any interactions.
- Vitamin D: Medications that affect fat absorption also impact vitamin D. The weight loss drug orlistat reduces circulating vitamin D levels. Statin medications may lower vitamin D levels, and supplementing with vitamin D may negatively impact the medication’s effects. Vitamin D also interacts with diuretics and steroids. Too much vitamin D is toxic, causing high calcium (hypercalcemia) that hardens soft tissues throughout the body.
- Zinc: Zinc supplementation above 50 mg daily can interfere with copper absorption.
How Much Do I Need a Day?
The recommended daily amount of a nutrient to meet nutrition requirements among healthy individuals includes the following.
| Recommended Dietary Allowances (RDA) for Adults | |||||
|---|---|---|---|---|---|
| Potassium | Magnesium | Calcium | Vitamin D | Zinc | |
| Females 19–30 | 2,600 mg | 310 mg | 1,000 mg | 600 IU | 8 mg |
| Males 19–30 | 3,400 mg | 400 mg | 1,000 mg | 600 IU | 11 mg |
| Females 31–50 | 2,600 mg | 320 mg | 1,000 mg | 600 IU | 8 mg |
| Males 31–50 | 3,400 mg | 420 mg | 1,000 mg | 600 IU | 11 mg |
| Females 51+ | 2,600 mg | 320 mg | 1,200 mg | 600 IU | 8 mg |
| Males 51+ | 3,400 mg | 420 mg | 1,000 mg | 600 IU | 11 mg |
| Pregnant 19–30 | 2,900 mg | 350 mg | 1,000 mg | 600 IU | 11 mg |
| Pregnant 31–50 | 2,900 mg | 360 mg | 1,000 mg | 600 IU | 11 mg |
| Lactating 19–30 | 2,800 mg | 310 mg | 1,000 mg | 600 IU | 12 mg |
| Lactating 31–50 | 2,800 mg | 320 mg | 1,000 mg | 600 IU | 12 mg |
How Much Is Too Much?
There is such a thing as too many vitamins and minerals. Consuming too much of specific vitamins and minerals can be harmful to health. You want to be sure to stay below your tolerable upper intake level (UL). Your UL is the maximum amount of a nutrient unlikely to cause adverse health effects. Not all nutrients have a UL.
- Calcium: The UL for males and females age 19 to 50 is 2,500 mg; for adults 51 and older, it is 2,000 mg.
- Magnesium: The UL for all adults is 350 mg daily.
- Pyroxidine (vitamin B6): The UL for all adults is 100 mg a day.
- Vitamin D: The UL for all adults is 100 mcg or 4,000 IU.
- Zinc: The UL for zinc for all adults is 40 mg daily.
Regularly taking more than the upper limit of a vitamin or mineral from a supplement can cause toxicity. Toxicity is dangerous. Symptoms differ depending on the nutrient but generally include loss of appetite, irregular heartbeat (arrhythmia), muscle weakness, kidney failure, and even death in severe cases.
Toxicity from food sources alone is rare. Supplements are the leading cause of vitamin and mineral toxicity. If you opt for a supplement to manage leg cramps, follow the recommended dosage on the label to prevent overconsumption.
What Else Works for Leg Cramps?
Other strategies for managing leg cramps that can be used with supplements, medications, or other treatments suggested by your healthcare provider include the following:
- Acupuncture reduces leg cramp occurrence and severity among individuals on dialysis.
- Botox (onabotulinumtoxinA) affects muscle activity, promoting relaxation. Botox injections reduce or eliminate muscle cramps. Cramps subside for about 12 to 16 weeks following the Botox injection. Frequent injections may be required to prevent cramps from recurring.
- Heat or cold therapy may help with leg cramps. A heating pad or ice pack applied to the afflicted area for a specified time can achieve this.
- Massage therapy can help relieve a leg cramp and reduce its severity. The therapist may stretch the afflicted muscle before massaging the area.
- Myofascial release is a type of massage therapy that uses gentle, constant pressure to relieve pain and loose muscles. It focuses on loosening fascia, the connective tissue around muscles and bones. Some research indicates that myofascial release helps reduce muscle pain and tightness.
- Physical therapy incorporates manual massage therapy, stretching, and strengthening exercises to reduce the occurrence and severity of leg cramps. One case study observed fewer leg cramps and less severe pain after seven physical therapy sessions.
- Regular stretching that emphasizes the lower body may help manage leg cramps. One analysis observed that stretching reduced the severity of leg cramps but did not prevent them.
Summary
Leg cramps are short yet painful muscle contractions. Although many supplements exist to help manage leg cramps, little research supports their use. However, supplements like magnesium and vitamin D may alleviate leg cramp pain.
Stretching, acupuncture, and Botox are alternatives to supplements for leg cramps. Additionally, consuming a well-balanced diet with foods rich in magnesium, potassium, calcium, vitamin D, zinc, and B vitamins may effectively prevent nutrient deficiencies contributing to leg cramps.
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