Leg cramps and restless legs syndrome can contribute to a loss off sleep for many people. According to the National Institute of Neurological Disorders and Stroke, an estimated 10 percent of Americans suffer from restless leg syndrome. Numerous studies have looked at the possible connection between the mineral magnesium and nocturnal, or nighttime, leg cramps and restless legs syndrome, and the possible treatment of these conditions with magnesium supplements. Before beginning any supplemental therapy, consult with your physician.
Magnesium
Magnesium is a mineral that plays a role in more than 300 chemical reactions within your body. It is essential for bone growth and bone health, as well as the functioning of the nerves and muscles, and it helps to neutralize stomach acid. Magnesium is found in such foods as whole grains, legumes, seeds, broccoli, kale, dairy products, meats and coffee. According to the Food and Nutrition Board of the Institute of Medicine, the recommended daily allowance of magnesium for an adult ranges between 300 and 420 milligrams, depending on age and gender.
Restless Legs Syndrome
Restless legs syndrome is a neurological disorder that causes pulling, throbbing and other sensations in the legs that produce the need to move the legs. Moving the legs usually reduces the pain and discomfort, but this can greatly disrupt sleep. Studies have looked at the possible connection between magnesium and restless legs syndrome. A study published in 2006 in the "Journal of Clinical Sleep Medicine" looked at a case of a 34-year-old pregnant woman who suffered from restless legs syndrome. Researchers determined that intravenous magnesium treatment was able to alleviate the symptoms.
Nocturnal Leg Cramps
Nocturnal or nighttime leg cramps are also called charley horses. They typically affect the calves or soles of the feet, and they can be very painful. These cramps can last for a few seconds or a few minutes, and they usually require a person to get out of bed and work the cramp out of the muscle. A study published in 2002 in the "Medical Science Monitor" looked at the effects of magnesium on nocturnal leg cramps. Volunteers were administered 300 mg of magnesium for six weeks. During the final four weeks, participants were asked to keep a record of their cramps, how severe they were, and how long they lasted. The average number of cramps in the placebo group was nine, while those receiving magnesium recorded five on average.
Considerations
If you suffer from restless legs syndrome or nocturnal leg cramps, talk to your doctor about possible magnesium supplementation. Do not try to supplement with magnesium on your own, as the mineral can interact with different medications and cause possible health complications. If you are on blood pressure medication, adding magnesium may drop your blood pressure to dangerously low levels.
References
- National Institute of Neurological Disorders and Stroke; Restless Legs Syndrome Fact Sheet; September 2010
- MedlinePlus: Magnesium
- "Journal of Clinical Sleep Medicine"; Intravenous Magnesium Sulfate May Relieve Restless Legs Syndrome in Pregnancy; S. Bartell and S. Zallek; April 2006
- University of Maryland Medical Center: Restless Legs Syndrome and Related Disorders
- "Medical Science Monitor"; Randomized, Cross-Over, Placebo-Controlled Trial of Magnesium Citrate in the Treatment of Chronic Persistent Leg Cramps; C. Roffe, et al.; May 2002
