magnesium?
renkatrun
Posts: 111 Member
I have been having leg and foot cramps. I looked at a webpage and the foods listed with high magnesium were wheat, rice and white potatoes. Has anyone else had a problem like this? What did you do?
I eat a lot of bananas, spinach and almonds already...
I eat a lot of bananas, spinach and almonds already...
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Replies
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Leg cramps can also be not enough sodium, magnesium, and potassium.
Eat more sodium. Seriously salt your food! I make sure to put salt on almost everything. Try Natural Calm magnesium supplement (I like orange!) If you eat lots of grass fed beef, bananas, and sweet potatoes you probably get enough potassium.0 -
Thanks! I don't use much salt. I will watch it...0
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I agree it could be the sodium
I have found since changing my eating habits my sodium levels are wayyyyy down...and since I have low blood pressure it can really affect me - so I actually do need to watch my sodium and make sure I am replenishing my system as most clean natural foods don't have loads of natural sodium.
Potassium - I usually drink some coconut water as I try and stay away from bananas and sweet potatos for the most part because of the carb content0 -
I take a calcium-magnesium supplement at night. As I don't eat dairy, I need to get calcium, and the magnesium is something I found out I was low in a few years ago. Magnesium is a great muscle relaxant, and helps you get to sleep, too!0
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Make sure it's sea salt :-) There's some dispute on whether sea salt is better than table salt. Aside from better flavor (to me), sea salt is made from evaporated sea water whereas table salt is mined and has anti caking chemicals added. Good sea salt will be slightly moist in the jar--I like Celtic; but I'm a salt snob :-) If you're using non iodized salt you might sprinkle dulse flakes on your food. Depends on your thyroid situation.
http://cooking.stackexchange.com/questions/788/what-is-the-difference-between-sea-salt-and-regular-table-salt
Could also be not enough water
... or could be a shoe issue: changing from flip flops or barefeet (summer) to anything with a heel (cold weather). Doesn't have to be much--even a running shoe heel can (for some) cause issues. Just sayin'0 -
I have no issue with sodium because I eat bacon daily (avg 3k mg sodium), and yet I still have cramps. I eat more veggie and sweet potato to prevent a cramp.
Sweet potato is still good for you. It has small amount of carb but that is good for weightlifters as they need carbs to grow muscles.0 -
It is also vitamin B. First I had the issue fixed by taking B, then I switched the vitamins, it did not have magnesium --> cramps returned. Now I take multi with everything and Magnesium citrate. No cramps, yay!
And I know it vits, because if I lapse for ~ 2weeks, the cramps come back with a vengeance. And not some gentle ones, no, no. Like 1-2 min long crazy painful ones.0 -
It is also vitamin B. First I had the issue fixed by taking B, then I switched the vitamins, it did not have magnesium --> cramps returned. Now I take multi with everything and Magnesium citrate. No cramps, yay!
And I know it vits, because if I lapse for ~ 2weeks, the cramps come back with a vengeance. And not some gentle ones, no, no. Like 1-2 min long crazy painful ones.
What vitamin B do you take?
Yeah I have the same cramp you have during my bedtime. Do you have a dry lip issue? I do have right now and I think it is low because of low Vitamin B.0 -
Yes, that's my bane, cracked lips and hands during the seasonal changes. It is actually better now, but still a problem (not to the point of bleeding though, yakes). I was supplementing the whole B complex for a while when the cramps were getting out of control the first time. I was to the point I could not swim, and had to jump out of bed to 'stand out' a cramp on almost daily basis. It was awful. I just bought additional B supplement. Once the body saturated (which took about 1 to 2 weeks), multivitamin that has B6/B12 was enough. I never had to buy extra B after the first bottle was done. But, yes, cramps returned when I switched multi, and the new multi did not have magnesium. So, I think they both are important to prevent cramps. Well, for me.
With Magnesium I was told to take citrate rather than the one in the multi-vitamin. That I was advised separately because I was feeling sick on the VLC.0 -
Yes, that's my bane, cracked lips and hands during the seasonal changes. It is actually better now, but still a problem (not to the point of bleeding though, yakes). I was supplementing the whole B complex for a while when the cramps were getting out of control the first time. I was to the point I could not swim, and had to jump out of bed to 'stand out' a cramp on almost daily basis. It was awful. I just bought additional B supplement. Once the body saturated (which took about 1 to 2 weeks), multivitamin that has B6/B12 was enough. I never had to buy extra B after the first bottle was done. But, yes, cramps returned when I switched multi, and the new multi did not have magnesium. So, I think they both are important to prevent cramps. Well, for me.
With Magnesium I was told to take citrate rather than the one in the multi-vitamin. That I was advised separately because I was feeling sick on the VLC.
Wow we have the same issues, seriously! I just try eat some sweet potato, sweet onion, and try include some of tomato sauce/paste in my food. It helps little. I still have a dry lip issue. I'm trying to address it.0 -
I can't really eat sweet potatoes due to a rather strong reaction to fructose I have. Try using a bit of coconut oil on your lips as balm. It really helps me. Well, unless coconut oil is an irritant for you!0
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I take a calcium-magnesium supplement at night. As I don't eat dairy, I need to get calcium, and the magnesium is something I found out I was low in a few years ago. Magnesium is a great muscle relaxant, and helps you get to sleep, too!
You can get lots of calcium from bone broth and leafy greens! Calcium supplements have been shown to be actually bad because they are not bioavailable and have been linked to heart attacks.0 -
I listened to a podcast last night on the Underground Wellness Guy. His guest was all about magnesium and why it is important in a number of body functions. He recommended chelated magnesium over the oxide or citrate versions as they do not absorb so well..
It was a good podcast talking straight at us Paleo/Primal types. He had lots of science and research to share.
Of course getting magnesium from food is fantastic (he did mention sea salt too) but as we know that the ground soil is depleted, etc. etc.
I do have muscles tremors/cramps at night, and it started about a month after going Primal....... I'm going to pay more attention to my magnesium. Unfortunately MFP doesn't have a way to track it here.0 -
I take a calcium-magnesium supplement at night. As I don't eat dairy, I need to get calcium, and the magnesium is something I found out I was low in a few years ago. Magnesium is a great muscle relaxant, and helps you get to sleep, too!
You can get lots of calcium from bone broth and leafy greens! Calcium supplements have been shown to be actually bad because they are not bioavailable and have been linked to heart attacks.
Wow, that is scary! I had no idea, and my Dr. provided a nutritionist who told me to get those. I'll read up on that. I wonder, which bones make a good calcium rich broth? I don't eat beef. (I used to but about 24 yrs ago it started making me sick every time I ate it, like I developed an allergy to it, so I stopped eating it.)0 -
Any bones can make a good broth, just keep storing up the bones from your dinners till you have a frozen bag full to simmer. I used to separate the chicken from the beef etc, but now anything goes in.0
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My favorite bone broth is actually from fish heads. Also, I buy whole turkeys and the breast goes into dehydrator for jerky, drumsticks and thighs are roasted for supper, and the rest of the turkey, including skin is roasted up and then maketh a great bone broth. I love this time of the year when the turkeys are super cheap!0
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Last night I had a cramp attack in my both legs after a hell workout, so I ate two whole avocados and then my cramps went away instantly. I thought I had to share with this tip with you all.0
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Good tip. I am trying to eat more avocado now, building up to at least 1 per week. They are hard to get into the meal plans, but the nutrition is pretty good.0
