Leg cramps can be extremely painful and disruptive, especially when they disturb your sleep. While it’s important to avoid known triggers and maintain a healthy lifestyle, there are several natural remedies that can help you find relief from these annoying muscle contractions.
Identify the Cause
If you experience leg cramps often, you should first investigate if any medical conditions or prescription medications could be contributing to the issue. Some medicines, like diuretics, can lead to loss of essential minerals like potassium, calcium, and magnesium, which can cause cramps. Consult with your doctor if you suspect your medications might be the culprit.
Also, consider eliminating any known food constituents that can contribute to muscle cramps.
What to Try Next
After addressing potential medical causes and making necessary lifestyle changes, try incorporating these remedies to alleviate leg cramps:
- Stretch and massage the affected muscle
- Apply heat or ice to the cramped area
- Drink plenty of fluids with electrolytes
If these remedies don’t work, consider trying the following supplements and vitamins to help heal muscle and nerve function:
- Magnesium supplements: Many adults are low in magnesium, which is crucial for nerve and muscle function. Try supplements with bioavailable forms of magnesium, like magnesium aspartate, magnesium citrate, magnesium lactate, or magnesium chloride. Alternatively, you can use magnesium oil or take Epsom salt baths for magnesium absorption through your skin.
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D-Ribose: A necessary nutrient for the formation of ATP, the universal energy molecule that powers our cells. D-Ribose supplementation has been shown to increase ATP production by up to four-fold, making it perfect for over-worked muscles.
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Omega-3 oil: A building block of nerve tissue, high doses (6 grams daily) of omega-3 oils like krill oil, fish oil, or flaxseed oil can help reduce nerve inflammation.
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Gamma-linolenic acid (GLA): An omega-6 oil that protects nerves from diabetes-induced injuries. Found in evening primrose, borage, and black currant oils.
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α-Lipoic acid: Used in Germany intravenously (IV) for nerve healing, with recommended oral doses of 300 mg twice daily or more.
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Acetyl-L-carnitine: An amino acid that improves diabetic neuropathy at doses of 500 mg or 1,000 mg three times daily.
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Vinpocetine: Opens up peripheral blood flow affecting nerves, with recommended starting doses of 20 mg twice daily with meals.
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Inositol: Shows benefits in some studies at doses of 500-1,000 mg daily.
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Turmeric (curcumin): An Ayurvedic herb used to calm nerve pain.
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B6 and B12 Vitamin injections: Build healthy muscle and nerve tissue.
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CoEnzymeQ10: An antioxidant and ATP-generator for cells (doses of 200-300 mg/day).
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Sphingomyelin, Phosphatidyl Choline, or Phosphatidyl Serine: Known to heal specific nerve tissue disorders.
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Ginkgo biloba extract: Improves nerve cell function and antioxidation with doses of 40-80 mg twice daily.
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Valerian root, Passionflower, and Kava Kava: Slightly sedative herbs that can help with a good night’s sleep.
Remember, it’s essential to consult your doctor before making significant changes to your diet or starting any new supplements. By addressing any potential medical causes, implementing lifestyle changes, and trying these natural remedies, you can find relief from leg cramps and enjoy a more comfortable, pain-free life.
