I get leg cramps in the middle of the night. Is calcium supplementation effective?

Pregnant women are prone to sudden leg cramps while sleeping at night. If ordinary people experience similar situations, they must also pay more attention. A 40-year-old woman was often woken up by leg cramps in the middle of the night. She thought she was not consuming enough calcium, so she tried to supplement calcium. However, the situation did not improve. She still had leg cramps in the middle of the night. Further examination revealed that she was lacking the mineral magnesium and had an unbalanced intake of calcium and magnesium.

Dr. He Yicheng said that people who are prone to leg cramps during sleep can supplement with more minerals such as calcium and magnesium. (Photo provided by Rongxin Clinic)

He Yicheng, deputy director of Rongxin Clinic, said that there are many reasons for leg cramps, and they should be treated symptomatically. Not everyone's leg cramps are caused by a lack of calcium. In addition to poor blood circulation, neuropathy, emotional stress, changes in environmental temperature or other physiological factors, an imbalance of calcium and magnesium minerals in the diet may also cause leg cramps.

According to clinical studies, leg cramps are more likely to occur in people aged 15-20 years old or over 40 years old. Especially for people with chronic diseases, workers who need to stand for long periods of time, people under emotional stress, people who over-exercise, people who lack exercise, and people who are pregnant.

Is calcium supplementation effective for leg cramps? He Yicheng further explained that magnesium has a soothing function for muscles. The ratio of calcium to magnesium in dietary minerals is best between 2:1 and 3:1. Desperately supplementing calcium may not necessarily relieve the trouble of cramps. If leg cramps are caused by mineral deficiency, in addition to supplementing your diet with dairy products, rapeseed, amaranth, kale, etc. that have a high calcium to magnesium ratio (greater than 3:1), you should also supplement your diet with red beans, mung beans, soybeans, lotus seeds, and nuts that have a high magnesium to calcium ratio to achieve a balanced intake of calcium and magnesium. In addition, it is recommended that people with leg cramps consume 2000cc to 3000cc of water every day.

People who are prone to leg cramps should not exercise excessively, but they should also exercise in moderation. Moderate-intensity exercise is preferred, such as brisk walking, jogging, and swimming for 30 minutes a day. Before going to bed at night, stretch the areas prone to cramps and keep your legs warm. Avoid letting the soles of your feet hang down too much when you sleep, as this can easily induce calf cramps.