From the Guidelines
Vitamin B6 supplements have the highest chance of causing muscle twitching as a side effect, particularly when taken in high doses exceeding 100mg daily for extended periods, as they can cause sensory neuropathy and nerve issues 1. When considering supplements that may cause muscle twitching, it's essential to evaluate the potential risks and benefits. Several supplements can contribute to muscle twitching, including:
- Magnesium supplements, which can paradoxically cause twitching if taken in excessive amounts, despite magnesium deficiency itself being associated with muscle twitches
- Beta-alanine, a popular workout supplement, which commonly causes paresthesia, including tingling and twitching sensations
- Creatine supplements, which may indirectly contribute to muscle twitching if they cause dehydration or electrolyte imbalances However, according to the evidence from the Institute of Medicine Food and Nutrition Board 1, Vitamin B6 supplements are the most likely to cause muscle twitching due to their potential to cause sensory neuropathy and nerve issues when taken in high doses. It's crucial to be aware of the recommended dietary allowances and tolerable upper intake levels for various vitamins and minerals to minimize the risk of adverse effects. If you experience persistent muscle twitching while taking supplements, consider reducing dosages, ensuring proper hydration, or discontinuing use and consulting a healthcare provider, especially if twitching is severe or accompanied by other symptoms.
From the Research
Supplements and Muscle Twitching
- Vitamin B6 supplements have been associated with muscle twitching as a side effect, particularly at high doses 2, 3, 4
- High intakes of vitamins B6 and B12 from food and supplements have been linked to an increased risk of hip fracture, which may be related to muscle twitching or weakness 5
- Omega-3 fatty acids have been shown to have neuroprotective effects and may help reduce the incidence and severity of peripheral neuropathy, which can cause muscle twitching 6
- The mechanisms of pyridoxine toxicity, which can cause peripheral neuropathy and muscle twitching, are not fully understood but may involve the inhibition of pyridoxal kinase and disrupted GABA neurotransmission 4
Specific Supplements and Doses
- Vitamin B6 supplements at doses above 50 mg/day have been associated with toxicity and muscle twitching 2, 3
- High intakes of vitamins B6 and B12, particularly above 35 mg/day and 20 μg/day, respectively, have been linked to an increased risk of hip fracture 5
- Omega-3 fatty acid supplements at a dose of 640 mg three times a day have been shown to have neuroprotective effects and may help reduce muscle twitching 6