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Muscle Spasms & Cramps:
Nutritional Causes, Treatment Remedies & Prevention
Provided there are no neurological or neurodegenerative causes such as cerebral palsy, spinal cord injury,
multiple sclerosis, or stroke - extra Calcium is usually an effective nutritional and natural remedy for muscle
spasms or muscle cramps in many ongoing nocturnal cases (during sleep).
What causes Calcium-related Muscle Spasms or Cramps?
The extra requirements for calcium may be a result of very high protein intake, high phosphate levels (kidney
disease, poor diet), hormonal diseases or imbalances, nutritional imbalances (high magnesium / calcium ratio,
low Vitamin B5), celiac disease or other intestinal conditions that interfere with calcium absorption, prescribed
medications that promote calcium loss, or supplementing the wrong nutritional remedies, among them being
the high intake of a Vitamin B-Complex, which can trigger "burning" muscle sensations and chronic muscle
tension, in addition to a number of other medical complaints related to excessive B-Vitamin supplementation.
Calcium requirements are also affected by blood-thinning drugs or medications, by nutritional supplements
that have a blood-thinning effect such as Vitamin E, omega / fish oils, ginkgo biloba, ginseng, saw palmetto,
bromelain..., also alcohol, pomegranate (and some berry) juices, lecithin and some fiber supplements, and a
higher intake of grains, as well as oxalic acid sources such as Swiss chards, rhubarb, spinach, beets, cocoa
products..., which all have a lowering effect on calcium levels.
When High Calcium is suspected but no resources are available to measure cellular calcium levels (serum
calcium cannot be used for that purpose), an acidifying treatment may be tried such as taking a very large
amount of Vitamin C for a few days. If the muscle spasms or cramps get worse, then one can assume that
calcium was likely on the low side, and one needs to either increase its dietary intake, and/or use calcium
supplementation.
If, on the other hand, the muscle cramps or spasms improve, then calcium is likely too high and requires extra
co-factors to make it more bioavailable. Remedies include a higher daily intake of Vitamin C, a phosphorus
source such as Lecithin, supplementing extra Magnesium, or one could increase one's Protein intake.
Increasing stomach acid (if low) with supplements, or using lemon or lime water with meals are other options.
What causes left-sided or right-sided Muscle Spasms or Cramps?
One-sided leg cramps or spasms can help with the decision of what to supplement, whereby the left side is
usually indicative of extra Calcium requirements, while the right side is generally an indication of Magnesium
being needed, although a combination of Calcium and Magnesium may be necessary to get relief as a result
of both being low. If right-sided muscle cramps respond to calcium (rather than to magnesium or other
acidifying remedies), then dehydration is suspect, and extra sodium or potassium may be required instead.
While electrolyte or other nutritional imbalances can be a cause or contributing factor for toe spasms or
cramping of one's toes also, if one never experiences spasms or cramps in other parts of the body, then they
may occur as a result of poor circulation, wearing tight shoes, or sitting in a particular position (car, theater,
or plane) for longer periods of time. Briefly exercising one's toes, or taking a short walk usually provides relief
and resolves the problem.
If poor circulation causes muscle cramps or spasms, Omega / Fish Oils, Gingko biloba or Vitamin E may be
considered as a treatment for their blood-thinning, and/or vasodilating (Vit E) properties, although one should
be aware that depending on the amounts taken, blood-thinning remedies may also reduce calcium levels.
Since calcium is quite low in ratio to magnesium, supplementing 500mg of elemental calcium per day quickly
resolved the problem - but only symptomatically!
The right strategy of course was to raise Sodium, since continuing to supplement calcium would only lead to
a greater increase in cellular magnesium over time (unless potassium is high also), which in turn would lower
sodium even more and result in all sorts of additional medical problems (see "Mineral Ratios" for the reasons).
While using extra salt would work for many individuals, it generally does not prevent muscle cramps with low-
aldosterone types (whose sodium levels are chronically low - even with high sodium intake), so supplements
such as Choline Bitartrate are indicated instead to raise sodium levels, which in time will lower magnesium
and thus correct an individual's calcium / magnesium ratio also. In the above case, a silica supplement
- which also inhibits magnesium - was another important complementary remedy.
Sodium Carbonate (baking soda) or Sodium Citrate ("Eno") can be helpful for low sodium-related muscle
cramps and spasms as well. They, or similar buffering agents are used by some athletes to combat muscle
fatigue and to increase performance by raising muscle and plasma pH, however when increasing amounts
from a recommended 0.3 g per kg of body mass to what some trainers consider to be an optimal intake of
0.6 g per kg, there is a risk to induce muscle spasms, stomach cramps, and/or a variety of other side effects.
Once it is established that calcium and/or magnesium are needed, then the mineral type should be matched
to stomach acid levels. If they are high, then calcium or magnesium "carbonate" is preferable, and when
stomach acid levels are low, then "citrate" is better. Carbonate is also generally better with a tendency for
soft stools, and citrate is generally better with a tendency for constipation.
Are chronic Muscle Spasms a warning sign of other medical problems?
Since low calcium and/or low magnesium-induced muscle cramps go hand in hand with disturbances of bone
mineral metabolism, it may be worthwhile to be evaluated for other, possibly more serious medical problems
such as Osteopenia or Osteoporosis, whereby additional preventive supplements (e.g. Vitamin D and K),
or other dietary adjustments may be indicated. Those suffering from leg cramps that are due to insufficient
potassium intake should be aware of - or at least use their symptoms as a warning sign - that ongoing low
potassium levels increase the risk for Cardiovascular Disease and/or Stroke.
Some sources recommend 10+ mg of Biotin a day for both, various types of muscle cramping, and also for
"Restless Leg Syndrome" (which is a neurological disorder), since some dialysis patients suffering from
Restless Leg Syndrome (RLS) have tested deficient in that B-Vitamin. Other sources attribute the symptoms
associated with Restless Leg Syndrome50 to Iron or Folate deficiency, resulting in lower dopamine production.
Acute back spasms are often triggered as a result of injuries, while chronic back spasms can result from a
curvature of the spine (scoliosis), age-related degenerative disk disease, and/or spinal alignment problems.
Osteopathic / chiropractic adjustments, physiotherapy, muscle relaxants, needle acupuncture, needle-less
electro-acupuncture, or electro therapy are common treatment options, depending on the type of medical
system one is most comfortable with.
Nutritional imbalances, i.e. abnormal Mineral Ratios, are also capable of affecting spinal alignment, or they
can lead to scoliosis over time and subsequent muscle cramps and spasms, in which case drug therapy or
frequent visits to a chiropractor, physiotherapist, or acupuncturist can become frustrating, since the therapy
or treatment won't last. However, once a nutritional balance is established, the spine is less likely to go out
of alignment and trigger muscle spasms, cramps, and/or other health problems.
"Sleep Starts" (myoclonic or hypnagogic jerks) describes a type of involuntary muscle jerking that takes
place just before drifting off to sleep. While felt by most people at some point in their lives, these sudden
muscle twitches or jolts don't generally interfere with someone's sleep unless they occur on a regular, nightly
basis. When they start to take place seconds apart, they will seriously affect a patient's ability to fall, or
remain asleep. Some individuals experience shorter bouts that only last a few weeks, however other people
are less fortunate and may suffer "sleep starts" for several months, or on an ongoing basis.
There are some known medical conditions associated with myoclonus, including brain or spinal cord injury,
Parkinson's disease, Tourette syndrome, multiple sclerosis, stroke, epilepsy, drug or chemical poisoning,
organ damage, and others, however "sleep starts" is considered to be a type of Periodic Limb Movement
Disorder that as of yet lacks a specific medical cause, treatment, or has a known relationship to a specific
medical condition, although females are affected more than males, partly due to hormonal fluctuations that
seem to aggravate this condition around the time of their menstrual cycle.
Standard treatments for "sleep starts" consist of clonazepam therapy (a benzodiazepine type of tranquilizer),
which - while able to help the symptoms, invites the usual long-term dependency this class of drugs is known
for. Some patients require additional drugs, or drug combinations that may include barbiturates, sodium
valproate, phenytoin, or primidone.
Unfortunately, nutritional remedies (as listed above) that are helpful for conventional muscle spasms and
cramps do not offer any benefits for most types of myoclonus, however Taurine in the 1,500 mg to 6,000 mg
a day range has been shown be somewhat helpful for "sleep starts," provided reasonable care is taken at the
same time to avoid stimulants such as alcohol, caffeine, and excessive intake of white sugar, which are
known to worsen the symptoms. ¤
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Copyright © 2000-2012 Acu-Cell Disorders: Muscle Spasms & Cramps
Copyright © 2000-2012 Acu-Cell Disorders: Muscle Spasms & Cramps
Acu-Cell Disorders
Muscle Spasms & Cramps
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Updated: 17. Jan. 2012
What remedies are helpful for exercise-induced Muscle Spasms or Cramps?
Overuse or injuries are common causes for painful muscles contractions, which can involve neck, chest, back,
abdominal, calf, and front & back thigh muscles, and they can be experienced in one's hands, arms, and toes.
After stretching and massaging the affected muscle, consuming foods or beverages containing Lactic Acid is
one strategy to reduce muscle cramping when working out, despite the buildup of lactic acid in muscle tissue
during strenuous exercise being actually a common cause of muscle cramps. This happens from insufficient
oxygen not being able to oxidize lactic acid, which would otherwise get rid of it from muscle. Inosine and
Creatin supplements also help as preventive remedies to reduce the buildup of lactic acid in muscle.
As exercise tolerance49 increases from repeated training, it takes increasingly longer before lactic acid builds
up in muscle, so there is less of a chance of muscle cramps to develop. Lactic acid is found in a number of
foods and beverages, and it is also commercially added to increase their acidity (olives, sauerkraut, cheese,
beer, soft drinks, pickles...). Lactic acid-containing drinks can serve as valuable fluid replacement remedies
for athletes before, during, and after competitive training and exercise.
Sodium and Potassium imbalances also tend to become more of a problem during, or after physical activity,
but less so during rest, so for exercise-induced leg cramps or muscle spasms, their addition in the form of a
sports drink, or through additional Sodium / Potassium supplementation may be a consideration -- however
Sufficient hydration (taking in enough fluid) is equally important before, during, and after a workout!
In practice, not all cases are that straightforward. The following example presents the chemistry of someone
who experienced severe muscle cramps in his quadriceps (front of the thigh) within only a few minutes on an
exercise bike. It also demonstrates a seemingly possible - but in the long-term incorrect - interchangeability
of similar-acting minerals (calcium versus sodium in this case):