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Magnesium deficiency is one possible reason for leg cramps, so we looked into the research out there on upping magnesium to treat muscle cramps, recommended amounts, and what you can do.
Which magnesium supplement is considered most effective for both leg cramps and restless legs syndrome? Magnesium glycinate is widely considered the most effective form for leg cramps and restless legs syndrome because of its high bioavailability and minimal gastrointestinal side effects.
As the muscle tenses up, you may experience moderate to severe pain and tightness in the area. This article discusses the evidence for magnesium’s use as a treatment for leg cramps. It also looks at the best sources of magnesium and recommendations for how much you should take.
Magnesium citrate and magnesium glycinate are particularly recommended for their high bioavailability and gentle effects on the stomach, respectively. These forms are often suggested for those with low magnesium levels or experiencing muscle cramps .
Magnesium is one of the minerals required by human body for nerve transmission [6] and muscle contraction [7], with putative benefits for musculoskeletal health [8], and its oral supplementation is marketed as over-the-counter prophylaxis for muscle cramp.
Magnesium citrate, magnesium glycinate, and magnesium malate are all excellent options. Second, it's essential to select a supplement that is free from additives and fillers. Lastly, the dosage of magnesium should be appropriate for your needs.