Muscle twitches are small, subtle muscle movements, often unnoticed and completely normal. Muscle twitches can be indicative of an underlying nervous system disorder, but only in rare instances. Muscle twitches are caused by certain medications, caffeine, exercise or a nutrient deficiency. If you experience muscle twitches and suspect a nutrient deficiency, certain supplements can help to alleviate the condition.
Calcium
Calcium is an important substance in the body. Primarily stored in the bones and teeth, calcium also plays a role is proper function of the muscles and nerves. Calcium is required to maintain muscle contraction and it is needed to help nervous impulses travel throughout the central and peripheral nervous systems. Without an adequate supple of calcium the nervous system cannot regulate the muscles appropriately and the muscles cannot function properly; therefore, resulting in muscle twitching. The average adult requires 1,000 to 1,200 mg of calcium per day. Calcium is found in dairy products, as well as vegetables such as kale and broccoli. Calcium is also available as a supplement and is found in two forms: calcium carbonate and calcium citrate. Calcium citrate is easier to absorb, but is more expensive. Consult a physician before supplementing with calcium.
Magnesium
Magnesium is essential for muscle function and nerve impulse conduction. Without adequate magnesium muscle twitches can occur, in addition to anxiety, poor sleep, irregular heart rate, confusion, restless leg syndrome, low blood pressure, nausea and vomiting. Magnesium is found is foods, such as nuts, seeds, green leafy vegetables, whole grains, bananas and potatoes. Adults should consume 270 to 400 mg of magnesium per day; however, consult a physician before taking magnesium because it can interfere with certain medications.
Potassium
Muscles rely on potassium to function. Potassium works in tandem with sodium and the body is filled with specialized sodium-potassium channels that allow substances to enter and exit all cells, including muscle and nerve cells. A potassium deficiency can result in muscle twitching, in addition to muscle spasms and cramps. Your daily potassium requirement is 2000 mg. Avoid taking greater quantities because it can interfere with medication and cause toxic effects such as slow and irregular heart rate and muscle weakness. Good sources of dietary potassium include meat, dairy, fruit and vegetables. Consult a physician before supplementing with potassium.
Sodium
Sodium works along side potassium to maintain function of the nervous and muscular systems. All cells of the body contain sodium-potassium channels and allow substances to exit and enter the cells, thus providing the cells with needed nutrients and eliminating cellular waste. Sodium deficiency is called hyponatremia, a condition that causes muscle twitching, sluggishness, confusion and seizures. The typical American diet contains too much sodium, which causes high blood pressure; therefore, the American Heart Association recommends eating less than 1,500 mg per day, or just a little over a 1/2 tsp. of salt.
