Muscle Cramps
Sudden, involuntary muscle contractions typically in legs, often occurring at night or during exercise.
⚠ Seek medical attention if:
Persistent cramps with swelling, redness, or warmth in limb; cramps with significant leg pain at rest
Lifestyle factors
Dehydration, overexertion, prolonged sitting/standing, ill-fitting footwear
Nutritional factors
Magnesium deficiency, low potassium, insufficient calcium, low sodium from excessive sweating
Possible medical causes
Peripheral vascular disease, nerve compression, medication side effects (statins, diuretics)
Next steps
GP review if cramps are frequent, severe, or accompanied by swelling or leg pain
Related nutrients (4)
Magnesium deficiency is a common cause of muscle cramps
Food sources: Pumpkin seeds (156 mg magnesium per 30g)
Vitamin D supports muscle function; low levels can contribute to cramps and weakness
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
Statin use can deplete CoQ10 and contribute to muscle pain or cramping
Food sources: Salmon (grilled) (~0.9 mg CoQ10 per 140g fillet (food sources are generally low; organ meats are the richest dietary source))
Potassium imbalance is a classic contributor to muscle cramps, especially with heavy sweating
Food sources: Spinach (cooked) (~838 mg potassium per cup cooked), Lentils (cooked) (~731 mg potassium per cup cooked)
Supplement categories (3)
Magnesium supplementation may reduce the frequency and severity of muscle cramps
Cautions: Use with caution in kidney disease; check with GP if on medications
Replaces sodium and potassium lost through sweating, a common trigger for exercise-related cramps
Cautions: Caution in kidney disease or conditions requiring fluid or sodium restriction
Calcium is involved in muscle contraction; low levels can contribute to cramping
Cautions: Avoid exceeding 2000–2500 mg/day total from diet and supplements combined; space away from iron and zinc supplements
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.