Whether it wakes you up in the middle of the night or strikes as you walk, a foot cramp is an extremely painful sensation. A foot cramp occurs when the foot muscle becomes locked into a state of contraction, unable to relax. Although simple stretching may alleviate the pain temporarily, foot cramps will likely strike again if you have a magnesium deficiency.
Function
Within the body, magnesium is distributed between the bones, muscles and inside the cells of organs and tissues. The normal adult human body contains approximately 25g magnesium at any time, and it remains one of the most abundant minerals in the body. Inside the body, magnesium assists with more than 300 chemical reactions necessary for proper body functioning. The most important functions of magnesium include producing energy, maintaining a steady heart rate, regulating blood sugar levels and controlling blood pressure. Magnesium is also involved in maintaining the normal function of nerves and muscles.
Cramps
For muscles to function properly, a constant exchange of sodium, potassium and calcium is necessary. During muscle contraction, sodium and calcium ions rush into the muscle cells while potassium ions rush out. For muscle relaxation to occur, the calcium and sodium ions must exit the cell while the potassium ions enter back into the cell. Magnesium acts as a sort of gatekeeper, allowing these ions to pass across the cell membrane. When the body is deficient in magnesium, the calcium and sodium ions become locked inside the muscle cells. The muscle remains in a constant state of contraction, which results in a muscle cramp.
Foods/Supplements
Foods high in magnesium include beans, legumes, nuts, seeds and green leafy vegetables, such as spinach and kale. Other good sources of magnesium include halibut, potatoes, yogurt and avocados. Although unrefined whole grains are also a great source of magnesium, the more common refined grains are an extremely poor source of magnesium. Hard water also contains a significant amount of magnesium. If you can't consume an adequate amount of magnesium through your diet, supplementation may be necessary. Before taking any medication or supplement, consult a doctor for proper dosage, evaluation and monitoring.
Dangers
Although food sources of magnesium are generally quite safe in any amount, magnesium supplements can be extremely dangerous if taken improperly. Mild symptoms of magnesium supplements include diarrhea and abdominal discomfort. However, serious symptoms of magnesium overdose include severe nausea, loss of appetite, muscle weakness, low blood pressure, irregular heartbeat, difficulty breathing and altered mental status. The risk for magnesium toxicity increases significantly among patients with kidney failure, as the kidneys are unable to remove excess magnesium. If you are taking magnesium supplements to treat or prevent muscle cramps, it's extremely important to consistently monitor your intake and side effects.
Considerations
Muscle cramps are not caused explicitly by a magnesium deficiency. In fact, the U.S. National Library of Medicine acknowledges that muscle cramps might also be caused by dehydration, injury, calcium deficiency, potassium deficiency, pregnancy, thyroid disorders and certain medications. If your foot cramp doesn't go away with simple stretching or if it continues to return, speak with a physician to determine the exact cause of the cramping.
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