Best Form of Magnesium for Muscle Cramps

Best Form of Magnesium for Muscle Cramps

Best known as one of the essential minerals, magnesium is widely recognized for treating muscle pain, muscle spasm, muscle tightness, and cramps. The human body experiences various factors. Quite a huge number of magnesium supplements are marketed for the same reason when it comes to relieving muscle cramps as there are various forms of magnesium for ranging issues.

In this article, we take you through the overall beneficial properties of magnesium as a mineral, the best form of magnesium you can use for muscle cramps and an overview of why the cramps occur in the first place, how they can be treated in a variety of ways through a combination of supplements and food.

What Does Magnesium Do and How Is it Good for Muscles?

Magnesium is a powerful mineral that influences the production of energy in the body. It is responsible for the working of more than three hundred key enzymes, stabilization of red blood cells, and regulation of energy throughout the body. Magnesium is also a key component of chemical reactions in the body that help in one of the body's key processes: metabolism.

Another crucial function that magnesium performs is the regulation of immune function, a system that helps the body combat diseases and slows down the degeneration processes. An ample amount of magnesium in the body ensures that the body is well equipped to fight against any possible injury or disease.

The existing research on magnesium shows that this magical micronutrient is packed with extremely beneficial properties for muscles. It helps the muscles in the human body relax by facilitating the nerves and arteries. Not only does magnesium support optimal muscle health, but it also helps the bone-building material, which is another significant part of muscle health since bones and muscles cannot be separated from each other as far as the structure of the human body is concerned.

Magnesium Deficiency & Muscle Cramps

Although magnesium deficiency is not the sole cause of muscle cramps, it certainly is one prominent cause and the highlight of the current article as well. As far as the relationship between magnesium deficiency and muscle cramps is concerned, a deficiency of this key mineral results in spasms, tension, pain, and tightness of the muscles and joints.

All the above-mentioned muscle conditions differ in the way they make the muscles feel, however equally unpleasant they all are. For example, spasms refer to muscular contractions that occur as a result of magnesium deficiency in the body. The mechanism behind why spasms occur is due to the role magnesium plays in combination with calcium in the body. These two elements are responsible for muscle and bone health. When the amount of calcium exceeds in the body, magnesium helps to stabilize that high concentration of calcium and prevents the hardening of the muscles. Similarly, if magnesium levels decrease, an increase in calcium, leading to an imbalance between the two, leads to muscle spasms, twitches, or hardening. Therefore, the intake of magnesium needs to be assured so that the deficiency can be overcome.

While spasms usually occur in the leg muscles, our neck muscles, back muscles, and the hamstring also experience tearing or overstretching of muscles known as muscle strains. A muscle strain is another indication that your body is magnesium deficient because it causes the muscles to feel extremely sore. In order to fix this condition, magnesium supplements are shown to have effective outcomes for the relaxation of muscles.

According to what we have so far studied, it can be established with certainty that the deficiency of magnesium is responsible for causing muscle strain and spasms of different types. This shows the crucial role magnesium plays in our body with respect to the regulation of chemical reactions, relaxation of nerves and arteries, and bodily functions that help our muscles function properly. Any abnormality in the levels of magnesium leads to muscle cramps that require a proper treatment in which the deficiency is overcome through food and supplements.

Best Form of Magnesium for Muscle Cramps

Muscles cramps, muscle stiffness, muscle pain, muscle tightness, etc., are some of the common conditions associated with muscles. These unpleasant muscle cramps often result due to some deficiency in the body, a hard or strenuous workout, injury, or a health condition.

There are many ways muscle cramps are treated, out of which the most commonly employed is massage or pain killers. While these are effective remedies and work instantaneously, the body needs more relief than just a quick fix. This is where food and supplements come in. Since our focus in the current article is to highlight the usefulness of magnesium as a way of relieving muscle cramps, we shall talk about the best form of magnesium used for alleviation of muscle pain and associated conditions.

Magnesium Glycinate 🡪 One of the types of magnesium that health care professionals strongly recommend for muscle cramps is magnesium glycinate. Generally, it gives energy to the body, helps digest protein, carbohydrates, and fats in the body and activates nerves in the muscles.

A distinctive feature of magnesium glycinate is that it is bioavailable, contains 80% magnesium, and is highly absorbable, which makes it a great option for muscle cramps. Apart from natural sources, you can also get magnesium glycinate from supplements and multivitamins.  

Magnesium Chloride 🡪 Magnesium chloride is probably the most common type of magnesium that is used in supplements for muscle relaxation. It is extracted directly from rocks or salt water found in the earth's crust. Magnesium chloride is marketed as supplements that we take in the form of tablets or through oils, lotions, and sprays that absorb into the skin, causing the muscles pain relief. As far as the utilitarian purpose of this form of magnesium is concerned, magnesium chloride helps alleviate the tightness and stiffness of muscles. It also relieves muscle tension, allows muscle tissue to recover after arduous exercise, and helps calcium to absorb in bones. Like magnesium glycinate, magnesium chloride is also bioavailable, which makes it a great agent for digestion.

Magnesium Sulphate 🡪 This form of magnesium has soothing properties that help relax sore muscles. It is also known as Epsom salt and is used through the skin. Magnesium sulfate not only relieves muscle tension but is also a great source of relief from constipation. Apart from that, it helps to draw out toxins from the pores.

From what medical research and clinical data suggest, magnesium glycinate, magnesium chloride, and magnesium sulfate are the most popular forms of magnesium that help in treating muscle cramps. Their properties are similar; they can be used in the form of pills or orally on the skin and are quite effective pain relievers for those with ongoing muscle cramps of any form.

Other Remedies for Muscle Cramps

Massage has, by far, been the age-old remedy for muscle cramps. No matter the reason behind your muscle cramp is menstruation, strenuous exercise, dehydration, or any health condition, a good massage always helps. Stretching and heating are also basic home remedies for muscle cramps that are usually used as quick fixes for immediate pain relief.

Foods to Relieve Muscle Cramps

Before moving on the list of foods, you may consume to relieve muscle cramps in your body, make sure that the foods must contain nutrients that are rich in magnesium, potassium, calcium, and sodium. An ample amount of these key minerals in the body is most likely to cure your muscle cramps without any medical intervention. Here are some foods that contain the essential minerals you need to alleviate your muscle cramps:

• Bananas are rich in potassium and also provide some amount of magnesium and calcium. This fruit is a quick and natural fix for your muscle cramps.
• Sweet Potatoes are another source of calcium, potassium, and magnesium. They are nutritious and a great choice for muscle cramp alleviation.
• Some other foods include beans and Lentils, Milk, Watermelon, Avocados, Leafy green vegetables, seeds, and nuts, last but not least, water. Water is extremely crucial for hydration since dehydration is one of the most common yet unrecognized causes of muscle cramps.

Final Verdict

The connection between magnesium deficiency and muscle cramps is quite evident as research shows that this essential mineral, along with other elements, helps the muscles to relax and function optimally. A deficiency of magnesium is directly linked with muscle spasms, muscle stiffness, tightness, soreness, strain, and cramps. Therefore, in order to prevent any muscle condition from occurring in the first place, the intake of magnesium needs to be sufficient. In case of a deficiency of the said mineral, a variety of supplements and oils are available in the market. Of all the forms of magnesium that are available, magnesium glycinate, magnesium chloride, and magnesium sulfate are said to be the best forms when it comes to dealing with muscle cramps. Along with that, a well-balanced diet also needs to be ensured, or else you can also use supplements if required.

References

• https://betteryou.com/health-hub/magnesium-for-muscle-tension-how-it-works-and-how-to-choose-the-right-type-of-supplement/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025716/
• https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods
• https://journals.lww.com/nsca-scj/fulltext/2010/02000/magnesium_and_implications_on_muscle_function.7.aspx