Have you ever been jolted awake by a sudden cramp in your leg? Or maybe you were in the middle of a workout when your muscles just decided to tighten up for no reason? Trust us, you're not the only one! Muscle cramps can hit anyone—whether you’re a serious athlete or just out for a casual stroll. They tend to come out of nowhere and leave you scratching your head, wondering what just happened.

Understanding muscle cramps & why they happen

Muscle cramps can really catch you off guard, can't they? They tend to strike at the most inconvenient moments, whether you're working out or even just trying to relax. These little surprises are involuntary contractions or spasms that can be quite painful and often linger longer than we’d like. They usually arise from overworked muscles, fatigue, or imbalances in electrolytes. 

So, what actually causes these frustrating cramps? One common culprit is overworked muscles. If you’ve been pushing yourself too hard at the gym or engaging in strenuous activities, your muscles can become fatigued. This fatigue can lead them to cramp up when they’re called into action again.

Another significant factor is imbalances in electrolytes. Our muscles rely on a delicate balance of minerals like sodium, potassium, calcium, and magnesium to function properly. If your body becomes low on any of these essential nutrients, it can disrupt the signals between your nerves and muscles, making cramps more likely. This can happen if you’re dehydrated or sweating excessively, as both can deplete your electrolyte levels.

Additionally, certain choices can contribute to the occurrence of cramps. If you're not drinking enough water or consuming a balanced diet rich in these minerals, you may find yourself at greater risk. Conditions like pregnancy or even the use of alcohol can exacerbate the likelihood of cramps by affecting your fluid and nutrient balance.

Nutrients to combat cramps

Magnesium

When it comes to keeping your muscles happy and cramp-free, magnesium is a mineral you don’t want to overlook! Magnesium helps regulate muscle contractions and relaxations, so when your levels are in check, your muscles are less likely to throw a cramp your way.

But what exactly does magnesium do in the body? It contributes to the synthesis of proteins and the production of energy, both of which are vital for muscle performance. Magnesium is also involved in the process of converting glucose into energy, helping fuel your muscles during workouts. Without adequate magnesium, you might find your muscles struggling to perform, which could lead to discomfort, fatigue, and yes—cramps! 

On top of all that, magnesium helps to manage calcium levels in the body. Calcium is crucial for muscle contraction, but too much of it without sufficient magnesium can lead to overactive muscles, resulting in cramps or spasms. It’s like a balancing act; if one side tips too far, the equilibrium is disrupted.

Interestingly, various factors can lead to magnesium deficiency, such as inadequate dietary intake, certain medical conditions, and even high levels of physical activity or stress. As you push your body, whether through exercise or with daily stressors, your magnesium needs can increase, making it essential to be mindful of your intake.

To keep your magnesium levels up, focus on incorporating magnesium-rich foods into your diet. The recommended daily intake for magnesium is around 270 mg for adult women and 300 mg for adult men. Plant-based sources, such as leafy greens, beans, nuts, seeds, and whole grains, offer a great way to boost your intake and meet these daily goals. 

Potassium

When it comes to preventing muscle cramps, potassium is another essential mineral that plays a key role! Potassium helps regulate fluid balance, nerve signals, and muscle contractions—all crucial elements for keeping your muscles relaxed and functioning smoothly. 

First and foremost, potassium is vital for maintaining proper fluid balance in the body. It works together with sodium to manage the amount of fluid inside and outside of cells. This balance is important not only for overall hydration, but also for muscle performance. If potassium levels dip too low, it can lead to dehydration, which is a common contributor to muscle cramps. 

Potassium also plays a key role in nerve signaling. Nerves are responsible for sending signals to your muscles, telling them when to contract and when to relax. When your potassium levels are optimised, these signals can travel more easily and effectively between your nerves and muscles. This coordination is essential for muscle movement and helps minimise the risk of cramping due to miscommunication in the nervous system.

Moreover, potassium is crucial for muscle contractions themselves. It helps facilitate the process that allows muscles to contract and relax. The mineral aids in the transport of nutrients into the muscle cells, necessary for energy and optimal function. If there’s a shortfall of potassium, the balance between contraction and relaxation can be thrown off, increasing the likelihood of involuntary contractions or cramps.

When your potassium levels are optimal, your muscles are less likely to cramp and more likely to stay energised. This means you can engage in physical activities with more endurance and less discomfort. Whether you’re hitting the gym, going for a run, or simply participating in daily activities, having adequate potassium can help ensure that your muscles perform at their best.

Our supplement contains 1390mg Potassium Citrate per serving, of which 500mg is potassium and counts for 25% of your NRV (Nutrient Reference Values). Our supplement is designed to be suitable for men and women, and is also free from GMO, nuts, gluten, lactose and wheat.

Calcium

Calcium is often overlooked when it comes to preventing muscle cramps, yet it plays a vital role in muscle contraction and relaxation. A deficiency in calcium can lead to more frequent cramps and discomfort.

This essential mineral works in conjunction with other electrolytes, such as magnesium and potassium, to ensure proper muscle function and nerve signaling. Calcium is crucial for both muscle contraction and relaxation, allowing for flexibility and strength while minimizing the risk of sudden pain.

Excellent sources of calcium include cooked kale, spinach, and collard greens. Notably, cooked kale provides more calcium per serving than milk, offering 177 milligrams per cup.

Calcium, Magnesium & Zinc are three important minerals for the body, when combined with Vitamin D all these amazing ingredients help support the maintenance of Normal Bones & Teeth, Immune System, Normal Muscle function, and Reduction of Tiredness & Fatigue. Claims substantiated by EFSA (European Food Safety Authority).

Vitamin D

Did you know that vitamin D has a connection to muscle cramps? This important vitamin does a lot more than just keep your bones strong; it also plays a big role in how our muscles work. Vitamin D helps your body absorb calcium, which is vital for muscle contraction and relaxation. Without enough vitamin D, your body might not get the calcium it needs, and that could lead to more cramping.

But it doesn’t stop there! Vitamin D is also key for keeping your muscle cells healthy, and it can even impact how strong and effective those muscles are. Interestingly, research shows that people with low levels of vitamin D might be more prone to cramps, especially athletes or anyone who exercises regularly. 

So, how can you make sure you’re getting enough vitamin D? Try soaking up some sunshine, as it’s one of the best natural sources. If you need a little extra boost, supplements could be a really good idea too. 

Unless you’ve been recommended otherwise, aim for a 1000 IU vitamin D supplement, as this is sufficient enough to help regulate vitamin D levels in your body. You may even want to pair your vitamin D supplement with magnesium rich foods, such as a banana. This is because magnesium plays an important role in assisting in the activation of vitamin D in the body.  

Vitamin D is a fat-soluble vitamin. Usually, Vitamin D is sourced from lanolin which is from sheep’s wool, making it non vegan friendly. However, this supplement is completely suitable for vegans as the source is lichen, a vegan Vitamin D source alternative.

"In the realm of nutrition, certain foods truly stand out when it comes to combating muscle cramps. Leafy greens like kale and spinach are not only nutritious additions to any plate, but are powerhouse sources of calcium and magnesium, essential for muscle function. Pair these with potassium-rich foods like bananas and avocados, and you’ve got a recipe for cramp-free living! Remember, hydration is key, too—don’t underestimate the importance of water and electrolyte balance." 

— Riya Lakhani-Kanji BSc, MSc

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.