There could be multiple reasons you’re suffering from muscle cramps. It could be an indication of an electrolyte imbalance or it may be an indication of some other underlying disease that could have serious implications. In both cases, it is wise to consult with your local physician and get an opinion.
Muscle cramps have been associated with liver or kidney failure, thyroid or parathyroid disorders, poliomyelitis and polyneuropathies, radiculopathies, and nerve root compression. However, in most cases, muscle cramps are associated with electrolyte imbalance including hypomagnesaemia, a condition in which the level of magnesium in the blood is lower than normal.
Magnesium is one of the most crucial elements required by the body. It is needed for maintaining a normal nerve transmission function, and normal muscle contraction, and is known to benefit musculoskeletal health. When magnesium levels are low in the body, it could lead to symptoms like muscle cramps, numbness, tingling, seizures, heart rhythm changes or spasms, or even personality changes/disorders.
Let’s explore more on the role of magnesium and its efficacy in treating muscle cramps.
Understanding Muscle Cramps
Muscle cramps occur commonly among the elderly, pregnant, people who exercise strenuously, and those who suffer from disorders of the motor neuron. To treat muscle cramps, magnesium supplements are often recommended as they may help to alleviate cramping and muscle contraction.
Skeletal muscle cramps are typically sudden, involuntary, painful, and palpable muscle contractions which could last a couple of seconds to a couple of minutes.
Muscle cramps can happen for different reasons, but experts don't fully understand why they occur. There is some evidence that cramps might start in the lower motor neuron, which is a type of nerve that controls muscles, or its extensions.
Diseases that affect this neuron, like ALS (amyotrophic lateral sclerosis), nerve damage from old polio, or nerve compression, are often linked to cramps. On the other hand, diseases that affect muscles directly or the brain usually aren't connected to cramps.
Cramps can also happen due to certain metabolic problems, like liver failure, or from using specific medications like diuretics (which help remove extra water from the body) or asthma inhalers (beta-agonists). Hemodialysis, a treatment for kidney failure, may also cause cramps, especially when large amounts of fluid are taken out of the body.
However, cramps are common even without serious health issues. They often occur in elderly people, pregnant women, people who contract a muscle when it's already in a short position, or those who are working out intensely.
Muscle cramps that happen during or right after intense exercise usually affect the muscles being worked the hardest. On the other hand, cramps in pregnant women or older people often occur in the legs or feet when they've been inactive for a long time, like when lying in bed at night. These are called rest cramps or nocturnal leg cramps.
Rest cramps are very common in older adults. In one study in the UK, about one-third of men and women over 50 reported having rest cramps in the past two months. Of those, 40% had cramps at least three times a week, and 6% had them every night.
Understanding The Role Of Magnesium In Alleviating Muscle Cramps
Magnesium (Mg) is an essential mineral and the fourth most abundant in the human body, playing an important role in various bodily functions, including maintaining normal muscle health.
Magnesium is commonly found in dark green leafy vegetables, legumes, nuts, seeds, and unrefined grains. For individuals who may not get enough magnesium through their diet, oral magnesium supplements are widely available and are often marketed specifically for the prevention of muscle cramps.
Magnesium is involved in regulating muscle contractions, making it a popular choice for those looking to manage or prevent cramps, particularly exercise-associated or nocturnal cramps.
Most magnesium supplements are formulated as salts, where magnesium is combined with compounds such as citrate, lactate, gluconate, malate, orotate, chloride, oxide, carbonate, hydroxide, or sulphate. These are available in different forms, including tablets, liquid suspensions, or powders that can be dissolved in water.
When taken orally, magnesium is absorbed primarily in the small intestine through two mechanisms: passive diffusion and active transport. However, as the dosage of magnesium increases, the body absorbs a smaller percentage of the total amount ingested. This can lead to excess magnesium remaining in the digestive tract, potentially causing diarrhoea due to the osmotic retention of fluid in the colon. Some magnesium salts, such as magnesium sulphate and magnesium hydroxide, are commonly used as laxatives for this very reason.
Despite the risk of diarrhoea with high doses, oral magnesium supplements are generally considered safe with few side effects. Injectable magnesium salts, such as magnesium sulphate, are also used in some medical treatments, particularly for the acute management of seizures during pregnancy (eclampsia).
However, intravenous magnesium administration must be carefully monitored as excessively rapid infusion can lead to cardiorespiratory suppression and muscle paralysis. Intramuscular injections are another option, though they can cause discomfort at the injection site.
Overall, while magnesium supplements are widely used for cramp prevention, particularly in athletes, pregnant women, and the elderly, individuals should be cautious with dosage levels to avoid digestive side effects. However, more conclusive evidence is required to prove that magnesium supplements help to alleviate muscle cramping.
How Much Magnesium Should You Take?
The amount of magnesium you should take depends on your sex and age. Teenage girls and men over 70 suffer the most from magnesium deficiency. The typical suggested dose for men is 400–420 milligrams a day for men, 310–320 mg a day for women, and 350–360 mg a day for pregnant women.
Other Benefits Of Consuming Magnesium Supplements
Magnesium plays a key role in maintaining overall health, and many people may not be getting enough from their daily diet. Here are some of the major health benefits of magnesium:
1. Reduces Inflammation and Supports Heart Health
Not getting enough magnesium can lead to higher levels of inflammation, which is linked to serious health problems like heart disease, diabetes, and certain types of cancer. Ensuring an adequate intake of magnesium may help reduce inflammation and protect against these conditions.
2. Helps Lower Blood Pressure
Magnesium, along with other minerals, may help people with prehypertension prevent high blood pressure. Including magnesium-rich foods in your diet can contribute to better heart health and lower the risk of developing hypertension.
3. Improves Bone Health
Low levels of magnesium can be a risk factor for osteoporosis, a condition where bones become fragile. Magnesium supports strong bones by helping your body use calcium effectively, making it essential for maintaining bone density and preventing bone loss.
4. Stress and Anxiety Relief
Magnesium can help your body cope with stress and anxiety. When you're low on magnesium, stress can feel more intense, and stress itself can further reduce your magnesium levels. By calming brain activity, magnesium can help you feel more relaxed, reduce anxiety, and ease muscle tension, including cramps.
5. Migraine Prevention
Some research suggests that a lack of magnesium may trigger migraines. While scientists are still studying the link, magnesium supplements or treatments may help prevent or reduce migraine attacks in certain individuals.
6. Better Sleep Quality
Magnesium can promote better sleep by regulating a brain chemical called GABA, which helps you relax and fall asleep. Magnesium’s ability to relax muscles and calm the nervous system makes it easier to enjoy a deeper, more restful sleep.
Wrapping Up
Take magnesium supplements after consulting with your doctor. Do not take medication by yourself to alleviate muscle cramping. Try your best to consume magnesium naturally through your daily diet.
