Try minerals first for muscle cramps
First, try calcium and magnesium. The body keeps a tight balance between these two minerals to control muscle tension, contraction and nerve function. In addition, magnesium may inhibit certain receptors on nerves, known as NMDA receptors, helping to decrease pain.
Many Americans may be deficient in magnesium because they are eating the "standard American diet." (Which, by the way, I am hoping will not be standard for long, given how low it is in so many nutrients.) Foods that are high in magnesium include nuts, green leafy vegetables and whole grains.
I usually recommend 600 mg twice a day of calcium. The amount of magnesium depends on your size, but you can usually start at 400 mg. Keep in mind that too much magnesium can cause diarrhea, while high amounts of calcium may have the opposite effect.
Another important mineral for cramps is potassium. Sodium and potassium help control the electric charge of all the cells of our body. In muscle cells, that charge is important for contraction.
Most Americans eat too much sodium, found in table salt, and not nearly enough potassium, found in fruits and vegetables. That practice can mess up the delicate balance of these two minerals in our bodies. The best way to improve your potassium-to-sodium balance is to eat more fruits and vegetables. This can dramatically improve health in many other ways. A potassium supplement may help as well, but I would recommend talking to your doctor first. Some people (for example, those on some blood-pressure medicines or those with kidney problems) can develop toxic levels.
A common conventional medical prescription for muscle cramps is a low dose of quinine. The downsides are that, rarely, people can develop severe allergic reactions or problems with their blood cells.
Also, don't forget that stretching, massage, regular exercise and staying well-hydrated can make a big difference for some people.
Dr. Astrid Pujari is a Seattle M.D. with an additional degree as a medical herbalist; she practices at the Pujari Center and teaches as part of the residency programs at Virginia Mason and Swedish/Cherry Hill hospitals. Send questions to apujari@seattletimes.com for possible use in future columns. All information is intended for education and not a substitute for medical advice. Consult your doctor before following any suggestions given here.
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