What does an inadequate magnesium supply have to do with muscle and calf cramps?

Muscle and calf cramps often occur suddenly and are often perceived as very painful. They often interrupt everyday activities or sleep.
 

A connection with the magnesium supply is often discussed. Magnesium contributes to normal muscle function and plays a role in the interaction between nerves and muscles as well as in muscle relaxation after a contraction.

An inadequate supply can therefore manifest itself, among other things, in increased muscle tension, which is associated with muscle cramps.

Calf cramps are not only annoying, they can also be very painful. The tendency to muscle and calf cramps increases significantly with age. In the over-65 age group, they occur at least once a week in up to 50 per cent of people.

Calf cramps can disturb our rest at night. The cause is often an acute magnesium deficiency. This is because magnesium levels are subject to a circadian cycle, that is, they fluctuate throughout the day and are lowest at night or in the early hours of the morning. It is therefore recommended that you take magnesium in the evening if you suffer from m-uscle or calf cramps at night.

Certain situations, our diet, illnesses and the intake of medication can lead to a magnesium deficiency and thus to muscle and calf cramps.

• Pregnancy and breastfeeding
• Stress
• Sport

• Unbalanced, unhealthy diet
• Diets
• Excessive alcohol consumption

• Gastric acid blockers for heartburn (e.g.; omeprazole, pantoprazole)
• Dehydrating agents (diuretics)

In addition to natural fluctuations in your magnesium levels, various situations and behaviours can further reduce our reserves and lead to a magnesium deficiency. For example, women’s magnesium requirements increase during pregnancy and breastfeeding. This is because they pass some of the mineral on to their child. Diseases can in turn lead to impaired absorption of magnesium or increased excretion. Last but not least, an unbalanced diet has an effect on our magnesium levels. Anyone who regularly suffers from cramps and is considering one of the causes listed below should actively regulate their magnesium levels.

Regular muscle and calf cramps, as well as tense muscles, are usually due to acute magnesium deficiency. The regular and high-dose intake of magnesium treats the actual cause of the calf cramps, that is, magnesium deficiency, and doesn’t just alleviate symptoms in the short term.

The following factors are important for effective and sustainable relief:

• A sensible dosage: The D-A-CH reference values specify a daily dose of 300 to 350 mg of magnesium for the treatment of magnesium deficiency. 
• Extended intake: In order to compensate for a deficiency and counteract any symptoms, it is important to take magnesium in sufficient doses over an extended period of at least four to six weeks. In the case of acute deficiency symptoms, such as calf cramps, magnesium should continue to be taken even after the symptoms have subsided.