Leg Cramps Continue? Maybe You Are Lacking These 6 Nutrients

When your legs are cramped or have muscle spasms, they must be excruciating. It is difficult to move around and sometimes feels painful. Although leg cramps are usually harmless, they can certainly really interfere with your activities. Then how do you relieve cramps that often appear? Consider the following explanation.

Important nutrients to treat leg cramps

There are many things that can trigger leg cramps. Some of them are less warming up of muscles, muscle fatigue, poor blood circulation, and side effects of drugs. According to dr. Kim Gladden of the Cleveland Clinic, elderly people also tend to experience leg cramps more often.

Apart from these things, cramps can also be caused by a lack of nutritional intake. Yes, cramps can indeed be a symptom of a lack of certain nutrients. So, to overcome this, the following six types of essential nutrients are needed.

1. Calcium

Lack of calcium levels in the blood can be one of the causes of leg cramps. The reason is, lack of calcium can make your muscles and nerve endings so much more sensitive. This is why people who are usually deficient in calcium, such as pregnant women and the elderly, often have sudden cramps in their legs.

Within a day, children need calcium up to 1,300 milligrams. While adults generally need 1,000 milligrams, the equivalent of four glasses of cow's milk. Sources of calcium other than cow's milk are yogurt, cheese, sardines, salmon, broccoli, spinach, and bok choy (Chinese mustard greens).

2. Potassium

Potassium is very useful for controlling contraction and relaxation of the muscles in the legs. If you are deficient in this important nutrient, it is easier for your legs to contract suddenly or cramp. Well, you need approximately 4,700 milligrams of potassium a day. Make sure those of you who often experience cramps meet the nutritional adequacy rate, yes. If your cramps recur, you should also increase your potassium intake.

You can get these important nutrients from avocado, spinach, sweet potatoes, yogurt, bananas, and soy milk. If your doctor recommends, you can also increase your potassium intake from special supplements. However, remember that the key is to consult your doctor first.

3. Magnesium

This mineral can be lost when you sweat or urinate. In fact, the body needs magnesium to control muscle work such as contraction and relaxation. So, magnesium deficiency can cause problems such as leg cramps.

It is recommended that you meet your magnesium requirement of 400 milligrams per day. To get this mineral, you can eat almonds and other nuts, spinach, broccoli, and dark chocolate (dark chocolate).

4. Vitamin D

Vitamin D plays a very important role in the absorption of calcium and magnesium. Without this vitamin, the body will have difficulty digesting calcium and magnesium which are needed to maintain muscle health.

The easiest way to get vitamin D intake is to bask in the sun. Other sources of vitamin D include oatmeal, white rice, sesame seeds, and green leafy vegetables like kale.

5. Vitamin B complex

According to the American Academy of Neurology, vitamin B complex can help relieve leg cramps. Lack or imbalance levels of vitamin B complex in the body can cause damage to muscle and nerve function. So make sure you are consuming a balanced amount of vitamin B complex.

You can get this vitamin from consuming beef, mutton, eggs, mushrooms, long beans, seafood such as fish and shrimp, whole grains, and spinach. Currently there are also many vitamin B complex supplements. However, consult your doctor first before taking any vitamin supplements.

6. Vitamin E

Cramps in the legs can be caused by poor blood circulation. For that, you need vitamin E which can improve blood circulation and trigger the production of red blood cells. You can find this important nutrient in foods such as peanuts, almonds, crackers and soy milk.

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