Magnesium is one of the minerals in your body that plays a crucial role in muscle contraction and relaxation. While your body can generally maintain an adequate amount of magnesium even when your diet is lacking, occasional magnesium deficiency may occur. This may lead to muscle spasms and cramps, which are treatable through magnesium supplementation.
Calcium Balance
According to the New York University Langone Medical Center, calcium is the primary mineral responsible for the contraction and relaxation of muscle fibers. However, calcium ions could not affect muscles if it were not for magnesium. As magnesium contacts your muscle cells, it bonds with them and opens the cell membranes. This allows calcium and other mineral ions to flow freely into and out of the cell, causing the muscle to contract or relax with each nerve impulse. If calcium cannot return to the cell, a msucle cramp results.
Pain Relief Medications
Magnesium is present in some types of pain relief medications, such as magnesium salicylate. Magnesium salicylate is a nonsteroidal anti-inflammatory drug, and you can often find it medication designed to relieve mild back and body cramps or strains. Though it may be effective at relieving these types of muscle pains, the University of California San Diego states that you should always consult your doctor before taking this type of medication, as it can cause an allergic reaction, stomach bleeding or exacerbate an existing heart condition.
Supplement Needs
Magnesium deficiency is rare in healthy adults. Occasionally, a disease that causes vomiting or diarrhea may lead to a significant enough shortage of the mineral in your system that you begin to experience muscle cramps. Taking medications like diuretics may also create a deficiency for you. In these cases, supplemental magnesium may help reduce the severity and extent of your muscle cramps. However, you should always speak to your physician before taking any dietary supplement.
Dietary Sources
The best way to prevent muscle cramps with magnesium is by eating a diet that contains many magnesium-rich foods. A 3-oz. serving of cooked halibut contains around 90 mg of magnesium, while almonds, cashews, soybeans and spinach all contain 75 mg or greater per serving. Adult women need less magnesium per day than men, ranging from 310 to 360 mg depending on age. When pregnant, women should try to consume around 40 mg of magnesium above their recommended intake per day. Men need between 400 and 420 mg per day depending upon age.
References
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, N.M.D.; June 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 California San Diego: Magnesium Salicylate
