Supplements That Eases Leg Cramps Effectively

Updated on November 18th, 2019
Supplements for Leg Cramps

A sudden leg cramp in the middle of the night can cause severe and stinging pain, keeping one awake throughout the night and making the movement of the affected muscle temporarily impossible. In this article, we are listing various supplements that can be used as a cure for leg cramps.

Leg cramps usually last for about few minutes but sometimes can also last for a longer time as well caused mostly due to strain on muscles, dehydration, or as a side effect of drugs for certain medications- Alzheimer’s, Osteoporosis, high blood pressure, cholesterol medicines, are a few examples.

Although these cramps are not severe and can be usually self-medicated naturally, sometimes a muscle cramp can take a long time to heal or might be a frequent occurrence. Lack of nutrients in one’s diet can be a cause behind leg cramps.

A properly balanced diet is vital for a person. Sometimes when a person cannot fulfill their nutritional requirements through their regular diet, they need to take some supplements for the missing vitamins and minerals.

Why Do We Need Supplements?

Supplements, as we know, are extra nutrients that our diet fails to provide. These nutrients are essential for the body as it helps it grow and develop properly. Supplement intake for a person can either be through an oral method or can also be via injections. Since these are drugs, you should always recommend a physician before use.

What Are Some Important Supplements?

Our body requires a lot of nutrients to function properly. When our regular diet fails to provide, it causes us problems such as muscle cramps. For our muscles to function properly and have a good form, there are certain vital required nutrients. They are-

  • Magnesium
  • Vitamin B complex
  • Potassium
  • Zinc
  • Sodium
  • Calcium

How to Get Rid of Muscle Cramps?

You can usually get all the required nutrients from the foods you eat. The best way to get enough nutrients is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin and mineral supplements. It’s a good idea to ask your physician first. High doses of some supplements can cause problems.

Muscle cramps are a common phenomenon and can be cured easily using natural remedies such as stretching, acupressure, proper food, etc. Maintaining a good diet can keep a lot of body problems at bay. However, sometimes supplementation may require.

Here Are Some Ways to Get Rid of Muscle Cramps

1. Magnesium for Leg Cramps


Our muscles contain a large part of the magnesium(1) required by our body. Magnesium helps the muscle in its proper functioning and also aids nerve functions and electrolyte balances.

Green leafy vegetables, Fruit (avocado, banana and raspberries), Nuts and seeds, black beans, chickpeas and kidney beans, Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus), Seafood (salmon, mackerel, tuna) are some food item rich in this nutrient and easy way to inculcate magnesium into your diet.

Another way to fulfill magnesium deficiency can be via supplementation. Some best sources of magnesium supplements are:-

  • Malate
  • Citrate
  • Lactate
  • Chloride
  • Sulfate

How to Use

Although magnesium is rarely intoxicating, intake in high doses can, however, cause diarrhea, nausea, and abdominal cramps.

How Much to Use

It is required to consult a physician before use, especially for pregnant woman and children.

[Also Read: Natural Remedies for Leg Cramps]

2. Potassium for Leg Cramps

Potassium Rich Foods

Potassium(2) is the principal nutrient required by our body. It is almost present in the entire body cells. Potassium helps in the proper functioning of nerves and muscles; it also regulates muscular reflexes. Therefore, deficiency of potassium might cause cramps.

Avocados, Sweet Potatoes, potatoes, spinach, watermelon, coconut water, white/black beans, bananas, oranges, cantaloupe, apricots, dry fruits, cooked spinach/broccoli, mushrooms, peas, and cucumbers are some great sources to include potassium in our diet.

Supplementation for potassium is also available as:-

  • Gluconate
  • Iodide
  • Citrate
  • Amino Acid

How to Use

High doses of potassium intake can have harmful side effects like tiredness/weakness, nausea, numbness, breathing issues, palpitations, etc.

How Much to Use

Consumption of any supplements is required physicians consultation first.

[Also Read:  Home Remedies for Leg Cramps]

3. Vitamin Supplements for Leg Cramps


Vitamin B complex — a supplement containing:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (methylcobalamin)

How to Use

Consumption of any supplements is required physicians consultation first.

[Also Read: Vitamins for Legs Cramps]


  1. Some supplements react with other prescription drugs that one might regularly be taking. Check thoroughly before intake.
  2. Supplements sometimes contain undisclosed ingredients which are not approved as per medical standards and are also illegal. Hence make sure you take FDA approved medications.
  3. Supplement intake should always be as per instructions on the label or as suggested by the physician since high doses can cause other medical issues or harmful side effects.
  4. Some supplements might not be suitable for children or pregnant woman, do read the label carefully before use.

There may be a lot of supplements available in the market for remedy of cramps but instead of depending on pills for such minor issue which could quickly be resolved by better lifestyle a food habit is not a very wise choice, since these supplements and medications have a lot of side effects and can cause further medical issues.

Before choosing supplements, always try the home remedies since they are simple, cheaper, and much useful in the long run for the body since it causes no harmful effects. Our bodies’ response much better to natural, organic, and healthy treatments rather than too heavy medications for everything; therefore, self-medication and natural medication is the best kind of treatment.


1. What Potassium Supplements Are Best for Leg Cramps?

Potassium is an important electrolyte for proper muscle functioning and reflexes. You can include potassium easily through your daily diet such as through fruits like banana, oranges, watermelon, milk, etc. however, an alternative option of supplements is also available. Some best supplements for potassium are:-

  • Iodide
  • Amino acid
  • Gluconate
  • Citrate
  • Chelated potassium

2. What Dosage of Supplements Should I Take for Leg Cramps?

The medically approved dosages for supplements by the FDA are different for different supplements. However, if you require supplement intake, it is best to ask your personal physician regarding the dosage since it varies from person to person according to their requirements. Most studies found positive effects with daily doses of 125–2,500 mg.

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