Leg cramps are painful and everyone gets cramps that involve the involuntary contracting of the muscles. Two of the most common are charley horses and nocturnal leg cramps. While occasional cramps are nothing to worry about, if you find them recurring frequently, you may need to look to your diet to help you avoid future cramps.

Vitamin E

Vitamin E is a common treatment for leg cramps. It is an anti-oxidant that attacks free radicals that tend to irritate muscles. The common dosage is 400 IU daily to bring you relief from leg cramps or other muscle cramps.

Magnesium

Keeping a good balance of electrolytes in your body will help avoid cramping. One of the electrolytes that often seems to get out of balance is magnesium. This is a mineral that helps your muscles relax. If you are on heart medication or high blood pressure medication, you may have a lack of magnesium in your system. Medications for those disorders tend to take magnesium out of your body. You can add more to your diet through supplements or by eating more leafy green vegetables and nuts. Aim for 800 to 1200 mg daily.

Calcium

Calcium is another electrolyte. Though is doesn't have an effect on the muscles, it is necessary to allow your body to absorb magnesium, which is a muscle relaxant. Milk is a great source for calcium. If you are taking a magnesium supplement, you can wash the pills down with a glass of milk. Aim for 800 to 1200 mg. daily.

Vitamin B Complex

For those people who suffer from night cramps, try a vitamin B complex supplement that contains vitamin B12, vitamin B6, riboflavin and thiamin. A study in the December 1998 Journal of Clinical Pharmacology, found that 250 micrograms of vitamin B12, 30 mg of vitamin B6, 5 mg of riboflavin and 50 mg of thiamin daily cured 86 percent of patients of their night cramps over three months.

Water

During exercise, your muscles will dehydrate, which can lead to cramps. Make sure to drink plenty of water during your workouts to keep the muscles hydrated and avoid cramping.

Source:

MC Vitamins.com

Mother Nature.com

Now Foods.com