Magnesium & Muscle Cramps (Warning: geeky)

RalfLott

FYI - Here's Phinney & Volek's advice (from the Art & Science of Low Carbohydrate Living, Ch. 18):

Muscle Cramps: Unnatural Complications of a Highly Refined Diet

A distressing number of otherwise healthy people have frequent muscle cramps, and in the worst case, a muscle cramp of the heart equals sudden death. Physicians don't like to deal with muscle cramps because the only effective medication we had to stop them was banned in 1992 due to unacceptable side effects.

Muscle cramps are the end result of many contributing factors, including overuse, dehydration, and mineral inadequacies. Low serum potassium is not uncommon in people with frequent cramps, so physicians often try potassium supplements. However there is a daisy-chain leading back from muscle cramps to low blood potassium to intracellular magnesium depletion. Low carbohydrate diets don't cause muscle cramps per se (meat and leafy greens are good sources of magnesium), but neither do they miraculously get better on low carb regimens unless the underlying problem is dealt with. This is just one more reason why leafy greens and home-made broths (good sources of magnesium) are desirable components of a healthy low carb diet.

So here's the shortcut to ending most nocturnal or post-exercise muscle cramps. Take 3 slow-release magnesium tablets daily for 20 days . The proprietary brand-name product is 'SlowMag'®, but there are a number of equally effective generics at a fraction of the brand-name price (e.g . , Mag-64® or Mag-Delay®). Most people's cramps cease within 2 weeks of starting SlowMag®, but you should continue to take the full 20-day course (60 tabs per bottle at 3 per day lasts 20 days) . If the cramps return, do it again, and then continue taking one tab per day. If the cramps return, take 2 tabs per day. Most people can be titrated to remain cramp-free by this method.

Why use a more expensive slow-release magnesium preparation like Slow-Mag®? Because magnesium oxide preparations like ' milk of magnesia' cause diarrhea, passing through the small bowel before they can be effectively absorbed.

WARNING: The only contraindication to oral magnesium supplements is severe renal failure (e. g . , a GFR < 30). If you have any history of kidney problems or known loss of kidney function check with your doctor before taking Slow-Mag® or its generic equivalents.

[Note - This follows on the heels of a discussion emphasizing the need for increased sodium and fluids. Elsewhere, the authors discourage the use of serum magnesium tests as not helpful for evaluating intracellular magnesium.]

SuperCarLori

Thanks, Ralf!

RalfLott

SuperCarLori wrote: »

Thanks, Ralf!

You bet. Hope your kitty's doing well!

BaconSan2

Thanks for posting this Ralf - my husband has been having cramps in his legs - I never thought of a "heart cramp" but Holy "kitten"!! He is going to talk to the pharmacist today.

kmn118

I never miss my magnesium supplement after I ended up in the ER with muscle cramps in my lower back... at the time, I thought I was passing a kidney stone because the pain was excruciating!

suzqtme

I've always had issues as an adult with low potassium so take daily supplements. However, daily sodium supplementation is what keeps my foot and leg cramps at bay.

A side note is that PPI's leach potassium out of our system (would have to look up the mechanism). If you have muscle cramps and use PPI med, magnesium supplementation will likely help clear them up.

Thanks for the info Ralf