Muscle cramps are sharp, sudden pains that may be accompanied by a hard lump of tissue beneath the skin. They occur most commonly in the legs and are usually not serious enough to require medical attention. However, if cramps occur frequently, you should consult a health care provider to determine the cause. Mineral deficiencies, particularly in magnesium, are a common cause of muscle cramps.
Causes of Low Magnesium
According to MayoClinic.com, low magnesium in the diet is one cause of muscle cramps. Magnesium deficiency can also result from gastrointestinal diseases, diabetes, pancreatitis, hyperthyroidism and kidney disease. Consumption of caffeine, salt, alcohol, and diuretics may lower magnesium levels.
Diet
The University of Maryland Medical Center notes that foods high in magnesium include tofu, legumes, whole grains, spinach and other green, leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. The B vitamins are important for efficient absorption of magnesium. Consume high magnesium foods along with those rich in vitamin B, such as lean meats, poultry, dairy products and eggs.
Supplements
Adult males need 270 to 400mg of magnesium daily while adult females require 280 to 300mg daily. During pregnancy, women should aim to get 320mg daily. Individuals may require higher levels of magnesium after they are ill, if they exercise intensely or are breastfeeding. Many types of magnesium supplements are available and your health care provider can help you determine the best formulation. These include magnesium chloride, magnesium citrate, magnesium gluconate, and magnesium lactate.
Cautions
According to Drug Information Online, magnesium chloride can interact with a number of other medications including antibiotics, ADHD medication, thyroid medication, or medication for osteoporosis or Paget's disease. It should not be consumed by patients with kidney disease, a stomach ulcer or other stomach disorder.
Alternative Causes
Muscle cramps may be unrelated to diet or magnesium level. They can be caused by exercise, dehydration and underlying conditions such as kidney disease, thyroid or hormone disorders, diabetes, hypoglycemia and anemia. Nerve conditions can also be mistaken for muscle cramping. See your health care provider if muscle cramps are persistent and do not respond to self-care and rest.
