Muscle cramps: what nutrients you may be lacking

Muscle cramps can occur recurrently in the calves of the legs or in the toes and are common at night. In addition to being very painful in the moment, they disrupt sleep and can leave muscles sore for hours or days.

Why do muscle cramps occur?

One of the most common causes of cramps is a deficiency of certain nutrients or water, that is, dehydration, especially after performing a muscular overexertion. They can also be due to the lack of oxygen arrival due to circulatory problems.

The most common thing when you suffer from muscle cramps is that there is a imbalance between various minerals, mainly sodium, magnesium, calcium and potassium.

Other deficits that cause muscle cramps are those of vitamins such as B1, B3 and C, that nourish the muscle. The B vitamins are involved in the metabolism of nutrients, and the antioxidant vitamin C supports calcium balance.

How to prevent and treat them

Respecting the warm-up times, stretching afterwards and staying well hydrated is essential if you exercise. There is also, logically, a lot that we can do through food.

Drink enough water: Water is an essential component of muscles and you have to keep them hydrated, whether or not you exercise. There are also some infusions that can help you.More potassium: Potassium helps maintain the balance of fluids inside and outside of cells, as well as being essential for muscle contraction. If you exercise, your potassium needs increase, because a large amount is eliminated through sweat. You must include every day in the diet foods rich in potassium: banana, spinach, tomato, apricot…Magnesium is key: Magnesium is essential for muscle relaxation, so its deficiency often gives symptoms such as cramps. In general, a diet rich in plant foods provides enough magnesium. They are very good sources of magnesium pistachios, almonds and hazelnuts, beetroot, spinach and tomato, lentils and chickpeas and avocado…Calcium, another essential: Calcium functions as an electrolyte and participates in the reception of nerve signals between neuronsas in muscles. It is essential for both its contraction and its relaxation. Cabbages, green leaves, white beans, almonds… provide a good dose of calcium.Use unrefined salt. Cook with unrefined salt, to add sodium.Make sure vitamins B1 and B3: To get enough of vitamins B1 and B3 you need legumes, whole grains, nuts, and to a lesser extent broccoli, carrots, asparagus, and leafy vegetables.That you do not lack vitamin C: Finally, citrus fruits, cabbage, red pepper, pineapple and tomato are rich in vitamin C. Eat them raw or very lightly cooked, since vitamin C is destroyed by heat.

Stretching and breathing is also important

Even if you take care of the diet, it is essential to practice deep breathing exercises to oxygenate the tissues well and, above all, to do muscle stretching. It is not about doing it only when you suffer the cramp, but at least once a daypreventively.