MUSCLE SPASMS / CRAMPS - Minerals and Supplements for Leg Cramps

One-sided leg cramps or spasms can help with the decision of what to supplement, whereby the left side is usually indicative of calcium, while the right side is generally an indication of magnesium being needed, although some individuals require a calcium / magnesium combination for relief as a result
of both being low. If right-sided muscle cramps respond to calcium (rather than to magnesium or other acidifying strategies), then dehydration is suspect, and extra sodium may be additionally required.

While electrolyte or other nutritional imbalances can be a cause or contributing factor for toe spasms or cramping of one's toes also, if one never experiences spasms or cramps in other parts of the body, then they may occur as a result of poor circulation, wearing tight shoes, or sitting in a particular position
(car, plane, theater) for longer periods of time. Briefly exercising one's toes, or taking a short walk usually provides relief and resolves the problem.

If poor circulation causes muscle cramps, Vitamin E might be a good choice for its blood-thinning and vasodilating properties. Gingko biloba also provides a blood-thinning effect and may be considered.

Sodium and/or Potassium imbalances tend to become more of a problem during, or after physical activity, but less so during rest, so for exercise-induced leg cramps or muscle spasms, their addition in the form of a sports drink, or through extra Sodium / Potassium supplementation in tablet form may be a consideration. However, sufficient hydration (taking in enough fluid) is equally important before,
during, and after a workout!

Sodium Carbonate (baking soda) or Sodium Citrate ("Eno") can be helpful for low sodium-related muscle cramps and spasms as well. They, or similar buffering agents are used by some athletes to combat muscle fatigue and to increase performance by raising muscle and plasma pH, however when increasing recommended amounts from 0.3g per kg of body mass to what some trainers consider to be
an optimal intake of 0.6g per kg, the risk increases to induce muscle spasms, stomach cramps, and/or a variety of other side effects.

Once it is established that calcium and/or magnesium are needed, then the mineral type should be matched to stomach acid levels. If they are high, then calcium / magnesium "carbonate" is preferable,and when low, "citrate" is better. Carbonate is also generally better with a tendency for diarrhea, and citrate is generally better with a tendency for constipation.

Since low calcium and/or low magnesium-induced muscle spasms or cramps go hand in hand with disturbances of bone mineral metabolism, it may be worthwhile to consult a medical practitioner and be evaluated for other possible medical problems such as Osteopenia or Osteoporosis, whereby additional supplements such as Vitamin D, or other dietary adjustments may be indicated.

Those suffering from leg cramps that are due to insufficient potassium intake should be aware of - or at least use their symptoms as a warning sign - that ongoing low potassium levels increase the risk for Cardiovascular Disease and/or Stroke.