Potassium and magnesium are abundant minerals in your body that help cells perform many essential metabolic functions. Potassium is an electrolyte, which means it helps your body conduct electricity for nerve function and cell signaling. Magnesium aids in similar reactions, but also plays a critical role in other cell functions, such as essential molecule synthesis, cell structuring and cell migration. Maintaining both minerals at your body's required level can help prevent muscle spasms.
Cellular Signaling
Potassium and magnesium work together to stop muscle spasms through a process called ion transportation. Magnesium bonds with cellular receptor sites like a lock entering a key. This opens the muscle cell membrane and allows potassium ions to enter. When your muscles have enough potassium and other required minerals, the fibers will perform smooth contractions and not spasm.
Maintaining Balance
A deficiency in either potassium or magnesium can lead to muscle spasms, so maintaining a balance of these crucial minerals is important. Magnesium is generally easy for your body to maintain, even if you do not obtain enough in your diet. Potassium balance can depend on the amount of magnesium and sodium you have in your body. Illnesses and medications that lead to vomiting, diarrhea or excessive urination may cause your body to be deficient in either potassium or magnesium, resulting in muscle cramps. Dehydration is another common cause of potassium imbalance.
Deficiency Diagnosis
Muscle spasms and cramps can result from a number of different problems, so self-treatment of these symptoms through potassium and magnesium supplementation is not advised. A complete examination by your doctor, a review of medications and a blood test are all necessary to accurately determine whether mineral deficiency is the cause of your muscle spasms. If you need to take a supplement of either mineral, your physician will be able to assess what form of potassium or magnesium you should be taking, as well as the sufficient daily dose.
Prevention
The best way to prevent muscle cramps from potassium or magnesium deficiency is to obtain enough of each mineral in your daily diet. Foods such as fish and potatoes are good sources for both potassium and magnesium, but the best sources tend to be green vegetables for magnesium, and bananas or citrus fruits for potassium. Adults need around 2,000 mg of potassium daily, and anywhere from 310 mg to 420 mg of magnesium a day depending upon age and gender. Consulting a registered dietitian may help you determine whether your diet is lacking in either mineral.
References
- University of Maryland Medical Center; Potassium; Steven D. Ehrlich, N.M.D.; May 2009
- Office of Dietary Supplements: Dietary Supplement Fact Sheet--Magnesium
- Linus Pauling Institute; Magnesium; Jane Higdon, Ph.D.; April 2003
- New York University Langone Medical Center: Muscle Pain and Spasm
- University of Cincinnati; Muscle Spasm; Yolanda Farhey, M.D.; August 2001
