Magnesium for Leg Cramps
Leg Cramps
Leg cramps are a common issue and are associated with a number of different environmental conditions. People can experience muscle cramps while exercising, during pregnancy, or just as a chronic condition that seems to be worse in the evening, especially leg cramps at night. Some of these are known as nocturnal leg cramps, and others occur due to exercise-associated muscle cramps.
Magnesium for leg cramps has long been considered a popular remedy for many of these types. Even when I was pregnant, I remember reading about magnesium supplementation as the most common and safest way to deal with pregnancy-associated leg cramps. But when I asked my doctor, she was skeptical. I was told that it probably wouldn't hurt but she couldn’t guarantee it would help either. So how did magnesium become the default remedy, and does it really work to treat leg cramps?
Why Magnesium?
To understand why magnesium therapy became a common suggestion, we need to look at the root causes of skeletal muscle cramps. These can be caused by a lack of blood supply, nerve transmission issues, or magnesium deficiency, particularly in older adults. Dehydration, overuse, or risk factors like certain medical conditions (e.g., kidney failure) also contribute.
Maintaining balanced magnesium levels, along with potassium and calcium, is essential for muscle contraction and nerve function. One theory is that when there's too much calcium and not enough magnesium, it overstimulates nerves, leading to cramps. This is why some believe that calcium channel blockers or calcium supplements can impact muscle spasms.
People who take diuretics, have vitamin D or vitamin B deficiencies, or experience dehydration may also develop idiopathic cramps. As a result, many turn to oral magnesium supplementation, often in the form of magnesium oxide, magnesium sulfate, or magnesium citrate, hoping to prevent cramps.
Though dietary supplements are widely available, high doses of magnesium can cause adverse effects, particularly in people with a medical history involving kidney problems.
Does it work?
So, does magnesium for skeletal muscle relief hold up in research?
Despite positive anecdotes, randomized controlled trials and systematic reviews tell a more cautious story. Trials compared magnesium against a placebo in various groups, such as pregnant women, people with night leg cramps, or those suffering from restless legs syndrome or exercise-induced cramps. According to the Cochrane Database Syst Rev and a review by Garrison SR, there was no statistically significant improvement in cramp frequency in most studies.
That said, magnesium treatment didn’t make cramps worse either. Five trials involving different magnesium formulations showed no significant difference in outcomes, although some trials enrolled women specifically. A few reported beneficial effects, but the results were inconsistent.
Topical magnesium, magnesium infusion, and oral supplements like magnesium oxide supplementation were also tested in randomized clinical trials, but again, the evidence remains inconclusive. Some suggest that magnesium versus placebo trials may have limitations based on magnesium intake levels or the participant's baseline deficiency.
Practical Advice
If you’re struggling with calf muscle pain or persistent cramps, hydration is one of the most effective tools available. Ensuring you're not dehydrated, especially during and after exercise, can reduce the likelihood of repetitive muscle contractions. For those considering magnesium supplements, always consult a healthcare provider before starting, particularly if you're taking other medications or have health conditions.
Simple remedies like heating pad application, gentle stretching, or reviewing your oral supplement regimen might help. In some cases, vitamin E or adjustments to your routine might offer more benefit than magnesium treatment alone.
Ultimately, while magnesium may not be the primary cause of cramp relief in clinical terms, its low-risk profile means it’s still often used by health professionals, especially in family medicine settings, as a potential tool in a larger toolkit for managing cramps.
Sources:
Garrison, S., Allan, G., Sekhon, R., Musini, V., & Khan, K. (2012, September 12). Magnesium for skeletal muscle cramps. Retrieved July 28, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025716/
Hecht, M. (2019, July 08). Magnesium for Leg Cramps: Does It Work? What to Do If It Doesn't. Retrieved July 28, 2020, from https://www.healthline.com/health/magnesium-for-leg-cramps
Arnarson, A. (n.d.). 7 Signs and Symptoms of Magnesium Deficiency. Retrieved July 28, 2020, from https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
Muscle cramp. (2019, January 03). Retrieved July 28, 2020, from https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820