Although you can usually control your voluntary muscles, these muscles may occasionally twitch and spasm for no apparent reason. Overexertion is a common cause of muscle cramps, twitches and spasms, although nutritional deficiencies may also lead to these symptoms. A balanced diet that includes certain nutrients and adequate amounts of fluid may help minimize muscle spasms and twitches.
Symptoms
Like cramps, spasms cause your muscles to involuntarily contract, often causing pain or discomfort. Twitching may accompany spasms. Other symptoms you may experience at the same time include fatigue, muscle weakness, numbness and a sensation of tingling or prickling. Although diet and activities can contribute to these symptoms, muscle spasms often have no clear cause.
Nutritional Causes
Some causes of muscle spasms may include brain disorders, nerve damage, dehydration and insufficient intake of vitamin D, magnesium or calcium. An imbalance in electrolyte levels may also affect your muscles. Sweating reduces the amount of sodium in your body, and heavy perspiration can cause muscle cramps in athletes. Getting an insufficient amount of other minerals, including potassium, magnesium and calcium, also increases the risk of cramping. in addition, muscle twitches may occur in people who consume too much calcium, resulting in a condition known as hypercalcemia.
Diet
Consuming a balanced diet can help you meet your nutritional requirements and minimize symptoms of deficiencies. Calcium plays a role in controlling muscle contractions, while vitamin D helps manage calcium levels. Sunlight is a natural source of vitamin D; fish, egg yolks and fortified foods also supply this nutrient. Eating foods that contain magnesium, such as nuts, soy products, spinach and oat bran, can help reduce the risk of muscle cramps. Consuming dairy products and almonds helps provide necessary amounts of calcium, while eating bananas, pork chops, raisins, potatoes and dairy products help maintain adequate levels of potassium. In addition to eating a balanced diet, drink plenty of water and other fluids to help reduce the risk of dehydration, especially during hot weather and intense exercise.
Precautions
Avoid consuming more than 2,000 milligrams of calcium each day, in order to minimize the risk of developing hypercalcemia. See your doctor for recurrent muscle spasms, cramps and twitches that don’t respond to dietary changes. These symptoms may have underlying causes that require medical diagnosis and treatment, such as thyroid disorders, kidney disease and multiple sclerosis.
