Muscle Cramps? It May be a Magnesium Deficiency
We’ve all been there; having a good night’s sleep and suddenly an extreme cramp in the calf. They can be excruciating and it’s hard to know what to do about them. While cramps can stem from various causes, one frequently overlooked factor is magnesium deficiency. Magnesium plays a crucial role in muscle function, and inadequate levels can lead to increased susceptibility to cramping. Here’s a closer look at the connection between magnesium deficiency and muscle cramps, along with practical steps to address and prevent them.
Magnesium is an essential mineral involved in many physiological processes, including muscle contraction and relaxation. It works with calcium to regulate muscle contractions by controlling the movement of ions across the cell. When magnesium levels are low, this regulation can become impaired, potentially leading to muscle cramps and spasms.
Some deficiencies go unnoticed for years, quietly affecting our well-being in profound ways. Magnesium deficiency typically slips under the radar. Despite its critical role in numerous bodily functions, magnesium deficiency remains prevalent across various demographics worldwide. So, why is this essential mineral so often lacking in our diets?
Our dietary habits have shifted significantly in recent decades. Processed foods, refined sugars, and PUFA rich diets have become commonplace, often at the expense of nutrient-dense foods like leafy greens, nuts, and seeds—excellent sources of magnesium. This dietary shift means that many people simply aren't consuming enough magnesium-rich foods to meet their daily requirements.
Magnesium content in our food is directly influenced by the magnesium content in the soil where crops are grown. Modern agricultural practices, including the use of chemical fertilizers, have depleted soils of essential minerals like magnesium. As a result, even if we consume vegetables and fruits, their magnesium content may not be as high as it once was.
Stress has a direct impact on our nutrient absorption. In our fast-paced, stress-filled lives, our bodies may require more magnesium than usual. Stress, both physical and emotional, depletes magnesium levels in the body. Factors like excessive alcohol consumption, certain medications (e.g., diuretics, PPI’s), and even intense exercise can increase the body's demand for magnesium, further exacerbating deficiency.
Hydration is obviously important, particularly for those in warm climates that are active. Most athletes are aware of the importance of hydration, however fail to replace the electrolytes. Magnesium is one of these electrolytes. When we sweat, we lose both water and electrolytes. Replacing the water is a great idea, but if the electrolytes are not replaced, the kidneys will just continue to excrete the water to maintain balance. So, adding electrolytes to water is a sneaky way to get hydrated faster.
Even if we consume magnesium-rich foods, factors such as gastrointestinal disorders (e.g., Crohn's disease, celiac disease, low stomach acid) or aging-related changes in digestive efficiency can impair magnesium absorption. This means that individuals with these conditions may need to consume higher amounts of magnesium to achieve adequate levels in the body.
Magnesium deficiency often presents with subtle symptoms or mimics other health issues, making it challenging to diagnose without specific testing. Symptoms such as muscle cramps, fatigue, and irregular heartbeat can easily be attributed to other causes, delaying proper identification and treatment of magnesium deficiency.
Encouraging a diet rich in magnesium-containing foods such as leafy greens, nuts, seeds, is important. Magnesium content for animal meats can vary depending on what they are fed. For example, grass fed grass finished beef has about twice as much magnesium as soy and corn fed beef. For those at risk or with confirmed deficiencies, magnesium supplements can be an effective way to bridge the gap.
Advocating for sustainable agricultural practices that prioritize soil health can help restore the nutrient content in our foods. Research into the optimal levels of magnesium intake for different demographics and health conditions is also essential to guide clinical practice.
So the key takeaways are:
Increase your intake of magnesium-rich foods such as leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), and grass fed beef.
If you struggle to meet your magnesium needs through diet alone, consider taking a magnesium supplement. Magnesium glycinate is the best one.
Maintain a balance of water and electrolytes.
Manage stress as much as you can. When we are in a sympathetic state, we have poorer nutrient absorption.
Don’t watch TV while you eat. TV is stimulating and therefore sympathetic. You’ll literally absorb less nutrients.