Preventing Leg Cramps With Magnesium

Leg cramps in kids and in adults are quite different. This is specifically for adults. I’ll post for leg cramps in kids another day.

The most common cause of leg cramps is simple dehydration. You need to drink warm water before you go to bed with a 1/4 tsp of pink Himalayan salt or a high quality celtic sea salt-one that has all the minerals in it. The water should be close to body temp so that the cells absorb it more rapidly. Of course avoid the most common causes of dehydration before bed. That would be caffeine, sugar,  and meat, all of which are acidic and require water to dilute them.

There is no doubt that hydration is very useful, but in some cases the system needs few other things in addition to water. There are certain mineral and nutrients that the system needs and they cannot be entered only by drinking water and consuming electrolytes. Magnesium has proven to be one of the most efficient minerals when it comes to leg cramps prevention.

Our body has the ability to absorb magnesium very quickly, so in order to prevent cramping, we should take between 250 and 30 mg of magnesium every day. Some of the foods that are packed with magnesium are lentils, nuts, quinoa, pumpkin seeds, spinach, dark chocolate, fish and potatoes.

There is another mineral that can help you protect your body from leg cramps – potassium. This mineral creates a bond with sodium in order to transport and manage liquids. As we have said before, leg cramps that comes as a result of dehydration are usually caused by the lack of potassium or high levels of sodium.

In addition to the protection from leg cramps, potassium also provides relief when the cramps occur.

Once the potassium reaches the digestive system, you will experience improvement because the fluids will be redirected to the problematic area. In case you focus on consumption of foods that are rich in potassium when you experience leg cramps, you will surely ease the pain.

Remember that potassium is also useful in lowering blood pressure and preventing strokes. What are foods high in potassium? According to the USDA Foods high in potassium include the following:

Here’s how many milligrams (mg) of potassium you’ll get from these potassium-rich foods

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin: 694 m
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yogurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low fat, 8 ounces: 366 mg
  • Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg

So change what you eat and drink late in the day to prevent leg cramps. Take a magnesium supplement if you need it.

Source: Health and Love Page,

USDA: Chart of Potassium foods.

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