The Best Magnesium For Leg Cramps

When leg cramps strike, a magnesium deficiency might be the culprit.

Although magnesium is the fourth most abundant mineral in the human body and a vital mineral that plays a crucial role in muscle and nerve function, studies show that up to two-thirds of Americans don't get enough of it.

Frequent muscle cramps can be relieved with magnesium supplements - however, not all magnesium is the same.

In this article, we'll go over the best magnesium for leg cramps and how it can help you.

SHORTCUTS

Click a shortcut to get your answers quick:

• Causes
• Will magnesium alleviate leg cramps 
• Best magnesium for leg cramps
• How glycine helps muscles 
• RDA 
• How to minimize leg cramps
• How to relieve leg cramps 
• Key takeaways
• Frequently asked questions

CAUSES OF LEG CRAMPS

• Dehydration
• Physical activity
• Poor circulation
• Pregnancy
• Mineral deficiencies
• Certain medications
• Underlying medical conditions

Leg cramps can be triggered by a variety of factors, with dehydration being one of the most common causes as it disrupts the balance of electrolytes needed for proper muscle function.

Intense physical activity, particularly in hot weather, can lead to muscle fatigue and subsequent cramping, especially if proper warm-up and stretching routines are neglected.

Poor circulation, often associated with aging or certain medical conditions, can restrict blood flow to leg muscles and increase the likelihood of cramping.

Pregnancy frequently brings on leg cramps due to the additional pressure on blood vessels and changes in mineral balance.

Certain medications, particularly diuretics and statins, may increase the risk of muscle cramps as a side effect.

Mineral deficiencies, especially in magnesium, potassium, and calcium, can disrupt normal muscle function and lead to involuntary contractions.

Lastly, some underlying medical conditions, such as diabetes, thyroid disorders, and peripheral artery disease, may also contribute to frequent leg cramping.

WILL MAGNESIUM ALLEVIATE LEG CRAMPS?

It can.

Typically magnesium supplements are safe for healthy individuals to consume in moderate amounts.

Leg and muscle cramps are commonly treated with magnesium in two ways:

1. Whole food sources
2. Supplements

Before you look for a cure in supplements, take a look at your diet. Are you eating enough magnesium rich foods?

TYPES OF MAGNESIUM SUPPLEMENTS 

There are 11 main forms of magnesium supplements, but the commonly used forms of magnesium for muscle cramps are:

• Magnesium glycinate
• Magnesium citrate
• Magnesium chloride
• Magnesium malate
• Magnesium sulfate

1. Magnesium glycinate: Best absorbed form, bonded to glycine amino acids, gentle on the stomach, ideal for muscle cramps and sleep support, and considered the safest form with the least side effects.

2. Magnesium citrate: Fairly-well absorbed, bonded to citric acid, good for muscle cramps but too much magnesium citrate may cause laxative effects/loose stool.

3. Magnesium chloride: In ingestible form, magnesium chloride is commonly used to improve digestion disorders. For muscle cramps, you'll typically see magnesium chloride being used in topical applications like sprays and lotions for direct muscle relief.

4. Magnesium malate: Bonded to malic acid, good absorption and may help with muscle fatigue.

5. Magnesium sulfate: Found in Epsom salt and commonly used in soaks/baths to relieve sore muscles.

THE BEST MAGNESIUM FOR LEG CRAMPS

WINNER = Magnesium Glycinate

When compared to other forms, magnesium glycinate is the best magnesium for leg cramps for the following reasons:

• Superior absorption: Magnesium glycinate is highly absorbed in the intestines because it's chelated (bound) to glycine amino acids, which allows it to bypass the body's normal magnesium absorption channels and instead use amino acid pathways for enhanced uptake.
• Minimal digestive side effects: This form causes minimal digestive side effects because the glycine binding protects the magnesium from interacting with the same receptors in the intestines that other forms of magnesium can irritate, which typically cause diarrhea and stomach discomfort.
• Added benefits of glycine: The glycine component of magnesium glycinate provides additional benefits as it acts as a calming neurotransmitter that supports muscle relaxation, promotes better sleep quality, and helps reduce anxiety while enhancing the magnesium's effectiveness.
• Blood-brain barrier penetration: The glycine binding helps the magnesium cross the blood-brain barrier more effectively, supporting neuromuscular function.
• Muscle-specific benefits: The combination of magnesium and glycine specifically targets muscle function and relaxation.
• Stable form: The chelated structure makes it a stable form of magnesium that maintains its effectiveness over time.
• Can be taken at higher doses: Due to its gentle nature on the digestive system, it can be taken at therapeutic doses needed for muscle cramp relief without causing stomach upset.

Summary: Magnesium glycinate is generally considered the best choice for muscle cramps as it's the safest form of magnesium to take in high amounts, has the least amount of side effects, and is easily absorbed.

HOW GLYCINE HELPS MUSCLES

A deeper dive, here's how glycine helps muscles in several key ways:

1. Direct muscle relaxation: It acts as an inhibitory neurotransmitter that helps muscles relax by reducing nerve excitability.
2. Collagen synthesis: Glycine is a major component of collagen, which is essential for healthy muscle structure and repair.
3. Creatine production: It helps form creatine, which provides energy for muscle contractions.
4. Anti-inflammatory effects: Glycine helps reduce muscle inflammation, potentially speeding recovery.
5. Muscle protein synthesis: It plays a crucial role in building and maintaining muscle tissue.

By combining glycine with magnesium in magnesium glycinate, you get the dual benefits of both compounds working together to support optimal muscle function and relaxation.

RDA

The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:

• Men 19-30 years: 400mg daily
• Men 31+ years: 420mg daily
• Women 19-30 years: 310mg daily
• Women 31+ years: 320mg daily
• Pregnant women: 350-360mg daily
• Breastfeeding women: 310-320mg daily

**Before starting magnesium supplements, consult your healthcare provider if you take medications or have health conditions, as magnesium can interact with various drugs including antibiotics, blood pressure medications, and muscle relaxants.

HOW TO MINIMIZE LEG CRAMPS

Take these steps to minimize leg cramps before they start.

HYDRATION: Staying well-hydrated helps minimize leg cramps by maintaining proper electrolyte balance and muscle function, as dehydration can disrupt nerve signals and cause muscles to contract involuntarily.

ELECTROLYTE BALANCE: A balanced diet rich in magnesium, potassium, and calcium, combined with appropriate supplementation when needed, helps maintain proper electrolyte balance to minimize muscle cramps.

EXERCISE: Regular exercise helps minimize leg cramps by improving circulation, muscle strength, and flexibility while maintaining proper nerve function.

SUPPLEMENTS: Electrolyte supplements help prevent leg cramps by replenishing essential minerals like magnesium, potassium, and calcium that regulate muscle contractions and nerve signals, especially during exercise or in hot weather when these minerals are depleted through sweat.

HOW TO RELIEVE LEG CRAMPS

Already cramping? Use these strategies to help relieve them.

EPSOM BATHS:Epsom salt baths help relieve leg cramps as the magnesium sulfate is absorbed through the skin, helping to relax muscles while the warm water increases circulation and eases tension.

MASSAGE: Massage can provide quick relief by manually relaxing the cramped muscle and improving blood flow to the area.

STRETCHING: Stretching helps relieve leg cramps by gently lengthening the contracted muscle fibers and promoting blood flow, which can quickly release the painful spasm and provide immediate relief.

HEAT: Applying heat through a warm compress or heating pad helps relax tight muscles and increase circulation, making it especially effective for nighttime cramps.

TL;DR

While leg cramps can have various causes, magnesium deficiency is a common trigger, with studies showing that most Americans don't get enough of this crucial mineral for proper muscle function.

Magnesium glycinate stands out among all supplement forms due to its superior absorption rate and unique combination with glycine, which allows it to bypass normal absorption channels for enhanced uptake.

The added benefits of glycine, which acts as a natural muscle relaxant and helps reduce inflammation, along with minimal digestive side effects, make magnesium glycinate the most effective and well-tolerated form for treating leg cramps.

If you're looking for the best magnesium for leg cramps - stick with magnesium glycinate.

FREQUENTLY ASKED QUESTIONS

WHAT TYPE OF MAGNESIUM IS BEST FOR LEG CRAMPS?

Magnesium glycinate is widely considered the best form of magnesium for leg cramps due to its superior absorption rate and gentle effect on the digestive system. This form combines magnesium with glycine, an amino acid that not only helps the mineral bypass normal absorption channels for better uptake but also acts as a natural muscle relaxant.

The dual benefits of highly absorbable magnesium and glycine's muscle-relaxing properties, coupled with minimal side effects and the ability to take higher doses safely, make magnesium glycinate the optimal choice for those suffering from leg cramps.

WHAT IS MAGNESIUM?

Magnesium is a mineral essential for over 300 biochemical processes in the body, including muscle and nerve function, energy production, and bone health. It's the fourth most abundant mineral in the human body, primarily stored in bones and soft tissues. Despite its importance, studies show up to two-thirds of Americans don't get enough through their diet.

WHAT IS MAGNESIUM GOOD FOR?

Magnesium serves several key functions in the body:

1. Muscle and nerve function: Regulates muscle contractions and nerve signals
2. Energy production: Helps convert food into energy
3. Bone health: Maintains bone structure and density
4. Heart rhythm: Supports regular heartbeat
5. Blood pressure regulation
6. Blood sugar control
7. Protein synthesis
8. DNA production
9. Sleep quality improvement
10. Stress and anxiety reduction

The mineral is particularly important for preventing muscle cramps, supporting exercise performance, and maintaining overall cellular health.

HOW MUCH MAGNESIUM PER DAY?