Muscle cramps are a painful, and occasionally debilitating part of everyday life for many, with an estimated 60% of adults in the US, experiencing muscle cramps on occasion.
There are a number of factors that may cause or contribute to muscle cramps, including, dehydration, underlying medical conditions, age, and poor diet, which can lead to a number of deficiencies that in turn may cause or contribute to muscle cramping.
Our muscles need the right balance of electrolytes, (sodium, magnesium, potassium, and chloride) in order to function properly, and it is thought that an imbalance or deficiency can contribute to muscle cramps.
Magnesium is key to a well-functioning healthy body and immune system, central to a myriad of processes including, regulating blood sugar levels and blood pressure, protein synthesis, and the strengthening and maintenance of healthy bones. Muscle twitches and cramps are common symptoms of a Magnesium deficiency which affects up to 75% of Americans and is particularly prevalent amongst the older generation. Research suggests that increasing your Magnesium intake may help reduce symptoms of muscle cramps. (source)
Potassium may also be linked with muscle cramps, with one study finding those who consumed less potassium were more likely to experience cramps. (source) In addition, there is evidence to suggest that consuming sufficient amounts of Vitamins including Vitamin B (source) and D (source) may also help to combat or prevent muscle cramps.
Which foods should I be eating?
Eating foods that are high in minerals, vitamins, and antioxidants may not only help reduce or even prevent muscle cramps but also have a myriad of additional benefits for your physical and immune health.
Avacado
One of the most nutrient-rich foods on the market, avocados are packed with goodness, with a single fruit containing twice the amount of potassium as a banana, along with Vitamins C, B, K, Magnesium, and Zinc.
Sweet potato
Another nutrient-rich food, sweet potatoes are a great source of vitamins, minerals, and nutrients, with one cup (approx 200g) providing approximately 65% of your recommended daily allowance of Vitamin C, 27% of Potassium, 29% of Vitamin B6, and 13% of Magnesium. While it is also rich in antioxidants, which help protect your body from free-radical damage, linked to illnesses like cancer and heart disease. (source)
Papaya
Papayas are loaded with vitamins and antioxidants and are extremely high in both Potassium and Magnesium, with one fruit containing 15% and 19% respectively of your daily RDA.
Bone Broth
Made by simmering animal bones in water over a number of hours, bone broth is a great source of vitamins and minerals that help strengthen your bones and have been linked to a reduction in cramping, including Magnesium, Potassium Calcium, and Sodium.
Dark, Leafy Greens
Dark, Leafy Greens such as collard greens, spinach, kale, and beet greens are not only great sources of Vitamins A, C, and K, but they also contain high levels of key minerals and electrolytes like Magnesium, Calcium, Iron, and Potassium.
Salmon
A great source of protein and healthy fats Salmon (particularly wild-caught salmon) is packed full of Vitamin D (source) and is also high in B Vitamins, Potassium, and Magnesium. (source)
It is also thought that poor circulation can contribute to muscle cramps (source) which can be improved through eating salmon and other oily fish. (source)
Legumes
Legumes are not only low in fat, high in fiber, and cholesterol-free but they are also a great source of minerals like Iron, Calcium, Magnesium, and Potassium. (source)
Summary
Increasing your intake of mineral and vitamin-rich foods is a great way of preventing deficiencies and may help reduce or prevent muscle cramps. However, for some (particularly older people) who are suffering from mineral or vitamin deficiencies, additional supplements may also be required.
