Sick of Cramps, Spasms and Twitches? Why Magnesium Might Help
Restless legs at night, a calf that cramps mid-game, an eyelid that won't stop twitching. These niggles are common, and for some people a low magnesium intake is part of the picture.
Magnesium is involved in more than 300 processes in the body, including how your muscles contract and relax. Many Australians don't get enough from their diet, and needs rise with sport, stress, sweating and some medications. The good news is that topping up your intake is usually simple. However food processing, soil quality, alcohol, high caffeine intake and heavy sweating can all reduce how much magnesium you end up with.
Signs you might need more magnesium
Muscle cramps during or after sport or training
Twitches you can't control, like a flickering eyelid or jumping calf muscle
Restless legs at night, an uncomfortable urge to keep moving your legs when you lie down
Morning cramps in your feet or calves when you stretch
Slow recovery after exercise, with soreness that lingers for days
Poor sleep, tiredness or feeling tense and wound up
These symptoms can have other causes too. Dehydration, low sodium or potassium, low iron (a common trigger for restless legs), some medications, pregnancy, stress, too much caffeine and simply overdoing training can all play a part. That's why it's worth looking at the whole picture rather than guessing.
Why magnesium matters
Energy. Every cell needs magnesium to produce energy. When levels are low, fatigue is often one of the first things people notice.
Muscle function and recovery. Magnesium helps muscles relax after they contract, which is why low levels are linked with cramps, tension and slower recovery.
Nerves and stress. It helps calm the nervous system and is used quickly when you're under stress, so busy, stressed people often run low.
Sleep. Magnesium supports relaxation, and many people find it helps them unwind and sleep more soundly.
PMS. Some research suggests magnesium may ease PMS symptoms such as cramping, bloating and mood changes, particularly alongside vitamin B6.
Heart and bones. Magnesium also supports a normal heart rhythm, healthy blood pressure and strong bones.
Food first: where to find magnesium
Australian guidelines recommend around 310–320 mg a day for adult women and 400–420 mg for adult men. Food is the best place to start. Try adding a few of these to your day.
Nuts and seeds: Pumpkin seeds, almonds, cashews, Brazil nuts, sunflower seeds, pistachios, walnuts, macadamias
Leafy greens: Spinach, silver beet, kale
Legumes: Black beans, chickpeas, lentils, edamame, tofu
Wholegrains: Brown rice, rye, oats, quinoa
Fruit: Avocado, banana, dried apricots and figs
Other: Dark chocolate (70%+), kelp and other seaweeds, oily fish
Easy ideas: a handful of nuts as a snack, pumpkin seeds on your salad, spinach in your smoothie
Thinking about a supplement?
If your diet falls short or your symptoms persist, a magnesium supplement may help. Not all magnesium is the same, though.
Choose the right form. Forms such as magnesium glycinate (bisglycinate) and citrate are generally well absorbed and gentle on the stomach. Magnesium oxide is common and cheap but less well absorbed, and more likely to cause loose stools.
Powder or tablet. Powders are handy for higher doses and are often combined with other nutrients. Tablets and capsules are convenient for travel.
Timing. Taking magnesium in the evening, around an hour before bed, suits many people because it can help with relaxation and sleep. Some athletes also take it earlier in the day around training.
Start low. Too much can cause an upset stomach or diarrhoea.
Don't put up with cramps and twitches
Small changes to your diet can make a real difference to how your muscles feel, how well you sleep and how quickly you recover. If you'd like help working out whether magnesium, or something else, is behind your symptoms, our naturopaths and nutritionists can look at your diet, lifestyle and health history and create a plan that suits you.
Book an appointment with the Balanced Health team in Coolangatta today.
Written by Sarah Franklin, naturopath, nutritionist and registered nurse. Learn more about our consultations, including fees and health fund rebates.
This article is general information only and isn't a substitute for personalised medical advice. Always speak with your healthcare practitioner before starting new supplements.
