Mineral Deficiency and Leg Cramps

Nocturnal leg cramps are sudden and involuntary muscle spasms that start in the calves and spread to the feet. The cramps last for varying durations and pain intensity can be anywhere from mild to severe, with the soreness sometimes outlasting the cramps. Cramps are caused by a variety of factors including vitamin and mineral deficiencies.

Potassium and sodium

Potassium is a widely available mineral that helps regulate electrolyte balance. The intracellular interactions of potassium and sodium influence fluid balance and acid/alkaline levels in the body. Nerve impulse transmissions and muscle contractions are adversely affected when sodium and potassium levels are not in the correct ratio. Electrical signals between cells and nerves are triggered when potassium ions are pumped into the cell while sodium ions are pumped out. A disproportion would short circuit the electrostatic interchange and cause spasms.

Plant-based diets, especially ones that include bananas, avocadoes, beans and carrots can provide adequate potassium. Nuts such as almonds and pistachios are also good sources. Doctor-supervised potassium supplementation is an option when deficiency is critical. Potassium supplements should be taken in conjunction with zinc and magnesium to enhance absorption.

Magnesium

Magnesium is crucial to the efficiency of the sodium-potassium pump. Along with potassium, magnesium regulates the intracellular acid/alkaline ratios. Magnesium deficiency may potentiate potassium imbalance and cause leg cramps.

Avocados are one of the best magnesium sources, providing about 35 mg in a half portion. Greens such as chicory and spinach provide magnesium, potassium and sodium. Heart-healthy nuts like almonds and walnuts are also good sources and so are shellfish.

Calcium

Calcium is most often associated with bone health. But calcium displacement occurs when the body is unable to process available calcium efficiently, resulting in calcium starvation of the soft tissues that lead to muscle spasms. Calcium is required by the circulatory system to manage contraction and dilatation of blood vessels, neurotransmission and hormone interactions. Calcium is leached from the bones when muscles have an inadequate supply, eventually weakening the bones.

The body requires about 1000 to 1500 mg of calcium daily, depending on age. Skim milk contains about 300 mg of calcium in a cup. Yogurt, soy-based foods and leafy greens are also outstanding calcium sources. Since calcium is easily available from food sources, supplementation may not be necessary.