BANDA ACEH – A sudden tightening of muscles due to dehydration or intense exercise can cause severe pain, known as muscle cramps. Without any treatment, they usually resolve within seconds or may last 10 to 15 minutes. However, some people face them quite frequently, which adversely affects their physical well-being.
Scientific evidence shows that consuming essential nutrients through diet or supplements prevents involuntary muscle contractions. Likewise, specific nutritional deficiencies are linked with intense cramps. Here, we will discuss the best nutrients for muscle cramps and how to obtain sufficient amounts daily.
How to Prevent Muscle Cramps with Essential Nutrients
Our body needs different electrolytes for muscle recovery as they maintain fluid balance, which is essential for muscle contractions. Contrarily, electrolyte imbalance leads to muscle cramps and impaired mobility. Getting the following nutrients with supplementation results in electrolyte balance and improved muscle functioning:
1. Calcium
Our body contains excessive amounts of calcium, which is responsible for multiple functions, such as nerve transmission and muscular movements, including cardiac muscles. Its deficiency results in weaker bones, the leading cause of impaired mobility.
Taking calcium-enriched food like dairy and green leafy vegetables treats muscle pain naturally. Or you can consume 500-1500 mg of calcium with supplementation daily to prevent any deficiency.
2. CBD
Among different cannabinoids, CBD is famous for its therapeutic properties. It has been found effective for multiple health issues, such as insomnia, stress, discomfort, etc. Due to its pain-relieving and anti-inflammatory properties, people often take CBD oil for pain management.
According to a study, it reduces abnormal muscle tightness, which is common in neurological conditions like multiple sclerosis. People who take it orally or topically feel improvement in their physical health without any significant side effects.
3. Potassium
Potassium is another important electrolyte involved in nervous functioning and muscle contractions. Its deficiency results in leg cramps, fatigue, and stiffness due to reduced muscle mass and weak bones.
For normal cell functioning, you must eat potassium-enriched foods like bananas, spinach, broccoli, potatoes, avocados, etc. However, overconsumption of its supplements results in hyperkalemia or kidney issues. Consuming approximately 3,400 milligrams of potassium is recommended by the National Academy of Medicine.
4. Sodium
According to a study, electrolyte imbalance occurs with sodium deficiency, which results in muscle cramps. Excessive sweating due to high temperatures or workouts can also cause sodium deficiency, resulting in muscle weakness and fatigue. That is why many athletes consume electrolyte drinks containing high amounts of sodium for endurance.
Other than drinks, sodium-enriched food like burritos and tacos, cottage cheese, and fermented edibles like pickles and kimchi help relieve muscle cramps. However, its over-consumption leads to adverse health issues like hypertension, and heart problems
5. Magnesium
Another effective remedy for muscular pain is magnesium-enriched foods. This mineral relaxes muscles after contractions, which is particularly effective for leg cramps in pregnant women. People with magnesium deficiency often experience muscular tension, which increases the frequency of involuntary contractions.
However, there is no evidence of a direct link between magnesium supplements towards muscle cramps. Avoid its overdosage, which is linked with serious outcomes like difficulty breathing, irregular heartbeat, and even cardiac arrests. Follow the recommended dietary allowance of around 310 mg for women and 400 mg daily for men.
Bottom Line
Muscle cramps halt an active lifestyle, so they need evaluation and timely intervention. All the above-mentioned muscle cramp remedies treat the root cause by meeting essential body requirements. If you feel no improvement or face prolonged soreness after cramps, seek medical help immediately.
