A potential cause of leg cramps is a vitamin deficiency, though research into this is ongoing. Vitamins B1, B12, and D may help relieve them, along with potassium and magnesium.
A significant body of research has found that increasing your magnesium intake can help with the frequency of night time leg cramps, especially for pregnant women. Health experts recommend getting at least 300 milligrams of magnesium each day.
Vitamin B complex.
There is some evidence that taking a daily capsule containing eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12—may prevent cramps.
Magnesium. Magnesium is one of those electrolytes important for dictating muscle movement because it helps your muscles relax. Because of this, people with clinically low magnesium levels can develop muscle spasms/cramps from an imbalance of electrolytes.
Dark, Leafy Greens
They're rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps.
Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.
Bananas. It is most commonly said that bananas are good for leg cramps. They can provide you with potassium, promotes muscular function, but potassium also protects our nervous system. You can additionally get this from certain types of citrus fruits and melons.
Even a small dose of quinine might be helpful. Many other readers have also shared success stories with tonic water against nighttime leg cramps.
Acetic acid is postulated to mitigate cramping by decreasing alpha motor neuron activity through oropharyngeal stimulation and inhibitory neurotransmitter production, while aiding in the role acetylcholine plays in muscle contraction and relaxation.
Ask the doctor
Q. It's been suggested that drinking 2 to 3 ounces of tonic water before bedtime can prevent leg cramps at night.
Your doctor might give you medications such as diltiazem (Cardizem), diphenhydramine (Benadryl), or verapamil (Calan, Verelan). But they don't always work, and they can have harmful side effects. For example, experts used to use the anti-malaria drug quinine for leg cramps.
Vitamin D and Calcium Deficiency are the prime reasons to cause muscle cramps and joint pains. It is important for each of us to know our vitamin levels in the body so that accordingly we can take supplements, and special nutrients to our diet and most importantly if required, seek medical help.
In general, they're likely the result of tired muscles and nerve problems. The risk of having night leg cramps increases with age. Pregnant people also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and problems with blood flow are known to cause night leg cramps.
A biological explanation for this is that the lack of salt and accompanying dehydration causes the spaces between the cells of the muscles to contract, which then increases pressure on the nerve terminals, leading to pain.
Apply heat or cold.
Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Rubbing the sore muscle with ice also might relieve pain.
You should seek immediate medical help if: The cramps last longer than 10 minutes and fail to improve, despite exercise.
High blood pressure can cause pain, aching and cramping in the legs due to insufficient blood flow to the muscles. When blood vessels are damaged from high blood pressure, fatty deposits, called plaque, can build-up causing blood vessels to narrow making it harder for blood to flow around the body.
Hydration: Staying consistently hydrated throughout the day may help reduce the frequency of muscle cramps, since dehydration can cause cramps. Though some research suggests that nocturnal leg cramps are not caused by dehydration, it may help to drink water during long periods of outdoor activity or strenuous activity.
The health benefits of apple cider vinegar are innumerable. It is believed to be one of the best home remedies for leg cramps because of its high potassium content. Potassium deficiency is among the possible reasons for frequent muscle cramps.
Foods to avoid
These include meat, oil, sugars, and salts. In addition, coffee was found to increase cramps. “Refined sugar, common cooking oils, trans fats, dairy products, processed and red meat, refined grains, and alcohol are considered highly inflammatory foods.
According to UCSF neurologist Miller, older people are at greater risk for cramps simply because of their age. Nerves control muscles, and nerves just wear out. "As we age, there are changes in both nerves and muscles. Muscles get more weak and small.