A cramp in the arch of your foot or toes can be painful enough to wake you out of a sound sleep. A cramp is a sudden, intense spasm, or involuntary contraction, of muscle that doesn't relax immediately. Although a muscle cramp is usually an isolated event, cramping can also occur in a series throughout the day and last for a few seconds to an hour. Most foot cramps are harmless, but if you have recurring problems with foot cramps, consult your podiatrist or physician. Foot cramping can be the result of a medical problem, including vitamin deficiency.
Causes of Foot Cramps
Most foot cramps are harmless and don't require much attention. They are often caused by muscle fatigue from overuse or dehydration after an intense workout session or long hours of physical labor. Long periods of inactivity where your foot stays in one position for an extended time, such as when you are sleeping, can also cause cramping. You can prevent most foot cramps by routinely stretching your muscles out and keeping yourself hydrated. Foot cramps caused by a medical condition, such as poor circulation or a vitamin deficiency, can require a visit to your health-care provider for the proper medication or dietary supplement.
Deficiency of B Vitamins
While the exact mechanism isn't known, a deficiency in some of the B vitamins can cause foot cramps. The B vitamins are required for a number of important functions, including conversion of food into energy, production of red blood cells and healthy skin and hair. Niacin, or B-3, pantothenic acid, or B-5, and pyridoxine, or B-6, also play an integral part in keeping your nerves and nervous system functioning effectively. A November 2009 report published in "Neurology" states taking a B vitamin complex may be an effective treatment for cramping. Never treat foot cramping with B vitamins without first discussing the proper dosage with your doctor.
Deficiency of Vitamin D
You need to get enough vitamin D every day because it isn't easily manufactured by your body. It is often called the "sunshine vitamin" because your body must use the ultraviolet rays in sunlight to synthesize this important vitamin. Vitamin D is crucial to calcium absorption, which is important for proper muscle contraction. When calcium levels are low, you may experience foot cramps. Merck Manuals Online states that muscle cramping may be the first sign of low calcium levels. Talk to your physician before taking vitamin D for foot cramps.
Preventing Foot Cramps
Getting the proper nutrients through a balanced diet is essential to avoid developing a vitamin deficiency. The B vitamins are available in many nutritious foods. Vitamin B-3, or niacin, is found in meat, fish, poultry, potatoes, whole grains and peanut butter. There is plenty of vitamin B-5, or pantothenic acid, in chicken, broccoli, tomatoes, potatoes and mushrooms. Sources of vitamin B-6, or pyridoxine, include soy, watermelon, bananas, poultry, meat and fish. Vitamin D doesn't occur naturally in many foods, so get about 15 minutes of sun daily and look for foods that are fortified with it, such as 2 percent milk and breakfast cereals.
