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 (7)
Magnesium deficiency is a common cause of muscle cramps
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
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), Pistachios (~290 mg per 30g), Chestnuts (~180 mg per 30g), Lotus seeds (~400 mg per 30g), Ginkgo nuts (~150 mg per 30g), Red beans (adzuki) (~1200 mg per cup cooked), Avocado (~485 mg per 100g (about half an avocado)), Onion (~120 mg per 80g), Kidney beans (~717 mg per cup cooked), Sweet potatoes (~440 mg per medium), Purple sweet potatoes (~450 mg per medium), Potatoes (~610 mg per medium potato), Yam (~670 mg per 100g cooked), Edamame (~675 mg per cup cooked), Cassava (~270 mg per 100g cooked)
Chloride works with sodium in fluid balance; heavy losses can accompany cramps
Calcium is essential for normal muscle contraction; imbalance can contribute to cramps
Food sources: Spinach (cooked) (~245 mg per cup cooked (not well absorbed)), Fortified oat milk (~120 mg per cup (fortified)), Almonds (~76 mg calcium per 30g), Chia seeds (~180 mg per 30g), Sesame seeds (~280 mg per 30g (rich source, especially unhulled)), Seaweed (~15 mg per 10g dried)
Sodium lost through heavy sweating can contribute to muscle cramps
Supplement categories (4)
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
The vitamin D component supports muscle function; low vitamin D can contribute to cramps
Cautions: Do not take vitamin D above 4000 IU/day without testing; have vitamin D levels checked before higher doses
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.