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 approach 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. Options 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 is another option.
Consuming foods or beverages containing Lactic Acid is another acidifying strategy to reduce muscle
cramps 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. Inosineand Creatin supplements also help to
reduce the buildup of lactic acid in muscle.
As exercise tolerance 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 a valuable fluid replacement for
athletes before, during, and after competitive training and exercise.
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 strategies), 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, Vitamin E might be a good choice for its blood-thinning and vaso-
dilating properties. Gingko biloba also provides a blood-thinning effect and may be considered. Sodium
and/or Potassium imbalances 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 extra Sodium / Potassium supplementation in tablet form 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):
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. While using extra salt would work in
some individuals, it generally does not work 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 normalize an individual's Ca / Mg ratio also.
In the above case, silicon / silica (which also inhibits magnesium), was another very important addition.
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 / magnesium "carbonate" is preferable, and when low,
"citrate" is better. Carbonate is also generally better with a tendency for soft stools, and citrate is generally
better with a tendency for constipation.
Since low calcium and/or low magnesium-induced muscle spasms or muscle cramps go hand in hand with
disturbances of bone mineral metabolism, it may be worthwhile to be evaluated for other possible medical
problems such as Osteopenia or Osteoporosis, whereby additional supplements (Vitamin D, Vitamin 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 Syndrome to Iron or Folate deficiency, resulting in lower dopamine production.
Acute muscle spasms in the back are oftentimes triggered as a result of injuries, but chronic attacks can also
result from curvature of the spine (scoliosis), age-related degenerative disk disease, and/or spinal alignment
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