The Best Type Of Magnesium To Take For Leg Cramps

Whether they hit in the middle of the night or during a workout, leg cramps can stop you in your tracks with sharp, unexpected pain. Stretching your leg, massaging it, or applying heat may provide quick relief, but what you'd really like is for it never to happen again. How can you get to the root cause and prevent leg cramps?

According to Rupa Health, leg cramps may be a sign that you are low in the electrolyte magnesium (learn about the biggest warning signs of magnesium deficiency). They explain that calcium causes muscles to contract. On the other hand, magnesium is a calcium channel blocker. When it blocks calcium from binding with receptor sites, this helps muscles to relax. However, without enough magnesium, muscles can't relax, leading to cramps. Because of this, when painful leg cramps strike, people will often turn to magnesium supplements like magnesium glycinate and magnesium citrate.

According to Dr. Eric Berg, two types of magnesium that are often recommended for leg cramps are magnesium glycinate and magnesium citrate. Magnesium glycinate is composed of magnesium plus glycine, while magnesium citrate is made of magnesium bound to citric acid. Both are highly bioavailable forms of magnesium, meaning that they're well absorbed and available for the body to use.

Berg notes, however, that one may be better than the other, depending on your unique situation. Magnesium glycinate is preferable for long-term use since it has fewer gastrointestinal side effects compared to any other form of magnesium. Magnesium citrate, on the other hand, may be just the ticket if you are also experiencing a bout of constipation. It tends to cause water to move into the intestines, allowing it to act as a laxative. While this isn't always desirable, magnesium citrate's higher propensity toward gastrointestinal side effects may be just what you need if you'd like to get things moving (although taking magnesium citrate before going to sleep could be a mistake).

Leg cramps can stem from a variety of causes beyond low magnesium levels. Overusing or straining a muscle, becoming dehydrated, or holding the same position for an extended period can all trigger cramping. 

In some cases, cramps may be linked to medical conditions. Reduced blood flow from narrowed arteries can lead to cramping pain during physical activity, which typically resolves with rest. Similarly, nerve compression in the spine can cause leg cramps, particularly during walking, though leaning forward may offer relief. 

Additionally, low levels of other minerals — such as potassium and calcium — can contribute to cramping, especially when diuretics or other medications increase the loss of these nutrients through urine. Leg cramps can also occur when you're following the keto diet. If your muscle cramps don't go away, last a long time, or are extremely painful, it may be time to consult with your doctor.