From the Guidelines
Magnesium citrate is the most effective magnesium supplement for treating muscle cramps due to its high bioavailability and absorption rate. A typical recommended dosage is 200-400 mg daily, taken with food to minimize potential digestive side effects, as supported by the general understanding of magnesium supplementation 1. For best results, the daily dose can be split into two smaller doses taken in the morning and evening. Magnesium citrate works by helping muscles relax properly, as magnesium plays a crucial role in muscle contraction and nerve function. When your body lacks sufficient magnesium, muscles can contract involuntarily and remain contracted, causing painful cramps.
Some key points to consider when using magnesium supplements for muscle cramps include:
- Starting with a lower dose and gradually increasing to avoid digestive issues like diarrhea
- Staying well-hydrated and maintaining adequate potassium and calcium levels alongside magnesium supplementation to enhance effectiveness for muscle cramp prevention and treatment
- Considering other effective forms of magnesium, such as magnesium glycinate, which is gentle on the stomach, and magnesium malate, which may help with muscle pain
It's also important to note that magnesium deficiency can be caused by various factors, including increased gastrointestinal losses, and can lead to symptoms such as abdominal cramps, impaired healing, fatigue, and bone pain 1. Therefore, magnesium citrate supplementation is a recommended treatment option for muscle cramps, and its effectiveness can be further enhanced by maintaining a balanced diet and adequate levels of other essential nutrients.
From the Research
Magnesium Supplements for Muscle Cramps
- The effectiveness of magnesium supplements in treating muscle cramps is still a topic of debate, with some studies showing minimal benefits 2, 3.
- A study published in 2020 found that oral magnesium was not significantly effective in reducing the frequency or intensity of muscle cramps in older adults 2.
- However, another study from 1998 suggested that magnesium deficiency may contribute to muscle cramps, and that magnesium supplements may be beneficial in relieving cramps 4.
- A 2017 study found that magnesium oxide was not superior to placebo in reducing the frequency or severity of nocturnal leg cramps in older adults 3.
- In contrast, a 2023 study found that a magnesium emulsion cream was effective in reducing pain intensity in patients with muscle cramps in the lower extremities 5.
- A 2002 study suggested that magnesium citrate may be effective in reducing the frequency of leg cramps, although the results were not statistically significant 6.
Types of Magnesium Supplements
- Magnesium oxide, magnesium citrate, and magnesium emulsion cream are some of the forms of magnesium supplements that have been studied for their effectiveness in treating muscle cramps 2, 3, 5, 6.
- The choice of magnesium supplement may depend on individual factors, such as the severity and frequency of muscle cramps, as well as the presence of other medical conditions.