The Top Vitamins for Leg Cramps

Best vitamins for leg cramps

If you frequently experience leg cramps, you may benefit from supplementing one or more of the following vitamins:

Vitamin B1

Vitamin B12

Vitamin D

Magnesium

Potassium

Zinc

Biotin

Vitamin B1

Vitamin B1 is also commonly known as thiamin. People who exercise frequently and eat a low-calorie diet can be prone to vitamin B1 deficiencies, which could cause feelings of fatigue and muscle cramps.

Food sources rich in vitamin B1 include pork, fish, legumes, peas, and sunflower seeds.

Vitamin B12

If you are not getting enough vitamin B12, then you may experience muscle cramps as a result.

Vitamin B12 is plentiful in animal foods such as chicken, beef, liver, eggs, and dairy.

Those following vegetarian or vegan diets could be at an elevated risk of a vitamin B12 deficiency and may benefit from B12 supplementation.

Vitamin D

Some experts believe vitamin D deficiencies may result in muscle aches and pains. Many people struggle with vitamin D deficiency and need supplementation to get adequate amounts. To increase vitamin D levels naturally, try spending extra time in the sunlight or eating vitamin D-fortified foods like milk and orange juice. Speak with your doctor if you believe you are deficient and could benefit from a vitamin D supplement.

Magnesium

Magnesium is an essential mineral that helps your body transport calcium and potassium.

The highest concentration of magnesium in your body is in your bones. Low magnesium levels could contribute to muscle cramps.

Magnesium-rich foods include spinach, legumes, fruit, fish, and meat.

Potassium

Potassium helps support cell function in the nerves and muscles. If you are deficient in potassium, it can cause symptoms like leg cramps.

Potassium helps to stimulate muscle contractions, and it can help promote muscle recovery following a workout. Foods high in potassium include bananas, broccoli, legumes, fish, beef, and chicken.

Zinc

Zinc is a trace mineral that helps create DNA, support cell growth and protein synthesis, accelerate healing tissues, and strengthen the immune system. If your levels of zinc are low, it may be contributing to leg cramps.

One study looked at patients with cirrhosis suffering from leg cramps and found that supplementing zinc helped improve their symptoms.¹

Biotin

Biotin helps your body metabolize carbohydrates, fats, and amino acids.

Many people use biotin supplements to help strengthen hair and nails.

Biotin is one of the many forms of B vitamins, and it could help with muscle cramps like other types of B vitamins do.

Other Treatments for Leg Cramps

If you frequently struggle with leg cramps, you may benefit from several treatment approaches. In addition to taking the appropriate vitamins and supplements, you can also try any of the following steps to treat leg cramps:

• Stretching regularly
• Getting a massage
• Staying hydrated

• Making sure to warm up before exercise
• Avoiding extending a muscle by keeping exercise moderate

Tips for getting more vitamins in your diet

If you think you’re not getting enough vitamins in your diet, you may need to take steps to increase your levels. Consuming foods rich in nutrients and vitamins is one of the most direct methods to ingest them, with whole grains, vegetables, fruits, and meats being some of the healthiest and most nutrient-dense options.

Taking daily supplements can also help increase your vitamin levels. When taking dietary supplements, it is important to always purchase from a reputable source and talk with your doctor before taking anything.

Some people choose to use IV therapy to boost vitamin intake. IV infusions are an effective method to increase vitamin levels. IV infusions can be more effective than oral supplements because you can get a strong dosage in one infusion rather than taking an oral supplement daily.