Top 8 Supplements for Relieving Muscle Cramps

June 14, 2024 Talib Ahmad Supplement Expert 202 Views

Muscle cramps can strike anytime, causing discomfort and interrupting daily activities or workouts. Whether you’re an athlete, someone who exercises regularly, or simply looking to maintain muscle health, understanding the role of supplements can be crucial in managing and preventing cramps. This comprehensive guide explores the top 8 supplements to relieve muscle cramps, helping you find the best options to support your muscle function and overall well-being.

What Are Muscle Cramps?

Muscle cramps, also sometimes called Charley horses, are sudden, involuntary contractions of one or more muscles. These contractions cause the muscle to tighten and become firm, often accompanied by sharp, intense pain. While muscle cramps can occur anywhere in the body, they most frequently affect the calves, thighs, and feet. The cramping sensation can last from a few seconds to several minutes, leaving the affected muscle feeling sore and tender afterward. (1,2)

The exact cause of muscle cramps isn’t always clear, but several factors are known to contribute:

Electrolyte Imbalance: Electrolytes are minerals that help conduct electrical signals throughout the body, including those that control muscle function. When electrolyte levels, particularly magnesium, potassium, and calcium, are imbalanced, it can disrupt muscle signaling and lead to cramping. (1,2)
Dehydration: Dehydration not only depletes electrolytes but also reduces the overall volume of fluids in your body, which can further disrupt muscle function and trigger cramps. (2)
Muscle Fatigue and Overuse: Overexerting a muscle during exercise or strenuous activity can lead to fatigue and microscopic tears in the muscle fibers. This damage can irritate the nerves that control muscle function, increasing the risk of cramping. (2)
Reduced Blood Flow: Conditions that restrict blood flow to the muscles, such as peripheral artery disease, can deprive muscles of oxygen and nutrients, making them more susceptible to cramping. (1,2)
Certain Medications: Some medications, such as diuretics and statins, can have side effects that contribute to electrolyte imbalances and muscle cramping. (2)

Understanding these underlying factors is key to preventing and managing muscle cramps.

Importance Of Supplements:

While stretching, proper hydration and other preventative measures play a crucial role in managing muscle cramps, there are times when these strategies alone may not be enough. (1,2) In these cases, targeted supplementation can offer significant benefits:

Benefits of Proper Supplementation:

Bridging Nutritional Gaps: Modern diets may not always provide all the essential vitamins and minerals needed for optimal muscle function. Supplements can help bridge these nutritional gaps and ensure your body has the building blocks it needs to maintain healthy muscle function and reduce the risk of cramping.†
Addressing Specific Deficiencies: If your muscle cramps are caused by a specific deficiency, like magnesium or potassium, supplements can replenish those electrolytes and alleviate cramping episodes. (3)
Promoting Relaxation and Recovery: Certain supplements, like magnesium and B-complex vitamins, can promote muscle relaxation and support the recovery process after exercise, potentially reducing cramping susceptibility. (4)
Reducing Inflammation: Some supplements, such as tart cherry juice, possess anti-inflammatory properties. Inflammation can contribute to muscle soreness and cramping, so these supplements may offer relief. (5)

However, it’s important to remember that supplements are not a magic bullet. Always consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or take medications.

Top 8 Supplements For Muscle Cramps:

Muscle cramps can disrupt your daily life and leave you wincing in pain. But with the right approach, you can significantly reduce their occurrence. Here, we explore the top 8 supplements that can target the root causes of muscle cramps and offer relief:

Magnesium
Potassium
Calcium
Tart Cherry
B-Complex Vitamins
Coenzyme Q10
Taurine
Zinc

1. Magnesium for Muscle Relaxation and Cramp Relief:

The Mighty Mineral: Magnesium is a superstar in muscle health. It plays a crucial role in proper muscle function and nerve transmission. When your magnesium levels are low, nerve signals can become erratic, leading to those sudden, involuntary muscle contractions we know as cramps. (3)

How it Works: By supplementing with magnesium, you can help ensure your muscles have what they need to function properly. Magnesium promotes muscle relaxation and reduces nerve irritability, significantly reducing the frequency and intensity of muscle cramps.†

Dosage: The recommended daily magnesium intake depends on age, sex, and overall health. It’s generally recommended to consult with your doctor to determine the appropriate dosage for you. However, a common starting point for adults is around 300mg per day.†

Considerations: While generally safe, high doses of magnesium can cause diarrhea. Be sure to follow recommended dosages and consult your doctor if you have any underlying health conditions or take medications that may interact with magnesium.†

2. Potassium: Balancing Electrolytes to Prevent Muscle Cramps:

The Electrolyte Regulator: Potassium is another crucial electrolyte that works alongside magnesium and calcium to regulate muscle function and nerve transmission. Deficiencies in potassium can be a significant contributor to muscle cramps. (6)

How it Works: Potassium helps maintain proper fluid balance within muscle cells and supports nerve impulses that control muscle contractions. By ensuring adequate potassium levels, you can help prevent muscle cramps caused by electrolyte imbalances.†

Dosage: The recommended daily potassium intake varies depending on age, sex, and overall health. Consult with your doctor to determine the appropriate potassium dosage for you. You can also increase your potassium intake through dietary sources like bananas, avocados, and leafy greens.†

Considerations: While generally safe, high doses of potassium can be dangerous for individuals with certain health conditions. It’s crucial to consult with your doctor before starting potassium supplements, especially if you have kidney disease or take medications that affect potassium levels.†

3. Calcium: Building Strong Bones and Reducing Muscle Cramps:

The Bone Builder: Calcium is a mineral most commonly associated with bone health. However, calcium also plays a role in muscle function and nerve transmission. Calcium deficiency can contribute to muscle weakness and potentially increase the risk of cramping. (1)

How it Works: While not as directly involved in muscle relaxation as magnesium, calcium works alongside other electrolytes to ensure proper muscle function. Adequate calcium intake can contribute to overall muscle health and potentially reduce cramping, especially when combined with other essential electrolytes like magnesium and potassium.†

Dosage: The recommended daily calcium intake depends on age, sex, and overall health. Consult with your doctor to determine the appropriate calcium dosage for you. They may also recommend including calcium-rich foods like dairy products, leafy greens, and tofu.†

Considerations: While calcium is generally safe, high doses can cause side effects like constipation and kidney stones in some individuals. Consult your doctor before starting calcium supplements, especially if you have underlying health conditions or take medications that may interact with calcium.†

4. Tart Cherry: Nature’s Anti-inflammatory for Muscle Comfort:

The Power of the Cherry: Tart cherry juice has gained popularity among athletes and those seeking natural remedies for muscle soreness and cramping. This isn’t just a fad – tart cherry juice contains natural compounds with potent anti-inflammatory properties. (5)

How it Works: Inflammation can contribute to muscle soreness and cramping. Studies suggest that tart cherry juice may help reduce exercise-related inflammation and potentially alleviate muscle cramps. †

Dosage: While research on the optimal dosage of tart cherry juice for muscle cramps is ongoing, some studies have shown benefits with 2 ounces (60 ml) of concentrated tart cherry juice twice daily.†

Considerations: Tart cherry juice is generally safe for most people, but it can interact with certain medications, such as blood thinners. Consult with your doctor before consuming tart cherry juice supplements if you take any medications.†

5. B-Complex Vitamins: Supporting Nerve Function and Muscle Health:

The B Team: B vitamins are a group of essential nutrients that play a crucial role in nerve function and muscle energy production. Deficiencies in B vitamins can contribute to muscle weakness and potentially increase the risk of cramping. (4)

How it Works: B-complex supplements provide a range of B vitamins, including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin), which are all crucial for maintaining healthy nerve function and supporting overall muscle health. Ensuring you have adequate levels of B vitamins can help reduce the risk of muscle cramps.†

Dosage: The recommended daily intake of B vitamins varies depending on age, sex, and overall health. Consult with your doctor to determine the appropriate B-complex dosage for you.†

Considerations: B-complex vitamins are generally well-tolerated, but high doses can cause side effects like nausea and tingling. Stick to the recommended dosage and consult your doctor if you experience any side effects.†

6. Coenzyme Q10 (CoQ10): Fueling Muscles and Reducing Cramps:

The Energy Spark: Coenzyme Q10 (CoQ10) is an antioxidant that plays a vital role in muscle energy production. Studies suggest that CoQ10 levels may decline with age, potentially contributing to muscle weakness and cramping. (7)

How it Works: Supplementing with CoQ10 may help support your muscles’ energy production capabilities, potentially reducing the risk of cramps, especially in individuals with low CoQ10 levels. However, research is still ongoing to determine the definitive effectiveness of CoQ10 for muscle cramps.†

Dosage: The recommended dosage of CoQ10 can vary depending on individual factors and the purpose of supplementation. It’s crucial to consult with your doctor before starting CoQ10, especially if you have underlying health conditions or take medications that may interact with them, such as statins for cholesterol control.†

Considerations: CoQ10 is generally safe, but it can interact with certain medications and may cause side effects like stomach upset and headache. Consult your doctor before starting CoQ10 to ensure it’s safe for you.†

7. Taurine: An Emerging Contender for Muscle Relaxation:

The Newcomer: Taurine is an amino acid found naturally in the body and in some foods like seafood and meat. While research is still developing, some studies suggest that taurine may have muscle relaxant properties and could help reduce muscle cramps. (8)

How it Works: The exact mechanism by which taurine may help with muscle cramps is not fully understood. However, theories suggest it may influence nerve impulses and stabilize muscle cell membranes, leading to improved relaxation.†

Dosage: Research on the optimal dosage of taurine for muscle cramps is ongoing. Consult your doctor to determine if taurine supplementation is right for you and what dosage might be appropriate.†

Considerations: Taurine is generally safe for most people, but high doses could cause side effects like diarrhea and stomach upset. It’s important to consult with your doctor before starting taurine supplements.†

8. Zinc: Supporting Muscle Function and Reducing Cramps:

The Essential Mineral: Zinc is another essential mineral that plays a crucial role in overall health, including muscle function. Deficiencies in zinc have been linked to muscle cramps, especially in older adults. (9)

How it Works: Zinc is involved in various cellular processes, including protein synthesis and enzyme function, which are both important for muscle health. Ensuring adequate zinc levels may help support proper muscle function and potentially reduce the risk of cramps.†

Dosage: The recommended daily zinc intake depends on age, sex, and overall health. Consult with your doctor to determine the appropriate zinc dosage for you. You can also increase your zinc intake through dietary sources like oysters, red meat, and lentils.†

Considerations: While zinc is generally safe in recommended doses, high doses can cause side effects like nausea and stomach cramps. Consult with your doctor before starting zinc supplements, especially if you have underlying health conditions or take medications that may interact with zinc.†

How To Choose:

While this guide has explored a range of supplements that can help combat muscle cramps, the best choice for you depends on the underlying cause of your cramps. Here’s a breakdown of some supplements and who might benefit most from them:

Electrolyte Imbalance (Magnesium, Potassium, Calcium): This is a frequent cause of muscle cramps, especially for those who sweat heavily during exercise or experience dehydration. Electrolyte supplements containing magnesium, potassium, and sometimes calcium can help replenish lost electrolytes and prevent cramps.†
Deficiency (Magnesium, Potassium, Zinc): Deficiencies in certain minerals and vitamins can contribute to muscle cramps. If a doctor identifies a specific deficiency, they may recommend targeted supplements like magnesium, potassium, vitamin D, or zinc to address the underlying issue and reduce cramps.†
Inflammation (Tart Cherry Juice): Tart cherry juice contains natural anti-inflammatory compounds. If your cramps are associated with inflammation from exercise or other causes, tart cherry juice may offer relief.†
Nerve Function (B-Complex Vitamins): B vitamins play a vital role in nerve function. Deficiencies in B vitamins can contribute to muscle weakness and potentially increase the risk of cramps. B-complex supplements can help ensure proper nerve function and potentially reduce cramping.†
Age-Related Muscle Weakness (Coenzyme Q10): CoQ10 levels may decline with age, potentially contributing to muscle weakness and cramping. While research is ongoing, CoQ10 supplementation may be helpful for some individuals with age-related muscle cramps.†
Uncertain Cause (Taurine): Taurine is a newcomer in the muscle cramp world. Early research suggests it may have muscle relaxant properties, but more studies are needed. If the cause of your cramps is unclear, your doctor may recommend trying taurine to see if it offers relief.†

Remember: This is not an exhaustive list, and some supplements may not suit everyone. Always consult your doctor before starting any new supplements, especially if you have underlying health conditions or take medications.

Combination Supplements:

While strategically chosen individual supplements can effectively prevent muscle cramps, many athletes and fitness enthusiasts also explore combination supplements designed for intra-workout use. These intra-workout products often combine several of the cramp-fighting ingredients we’ve discussed into a single, convenient formula. Here’s a closer look at intra-workout supplements and how they can benefit your cramp prevention strategy:

Axe and Sledge Electrolytes
USP Labs BCAA Supreme
Alpha Lion SuperHuman Intra
Black Magic Ecto Plasm
Allmax Nutrition Impact Pump Xtreme

Axe and Sledge Electrolytes:

Axe and Sledge Electrolytes is designed to replenish essential electrolytes lost during exercise, ensuring proper muscle function and hydration. This supplement is rich in key electrolytes like magnesium, sodium, and potassium, which are critical for preventing muscle cramps. Meanwhile, the L-Taurine and coconut water concentrate aids in hydration and muscle performance, making it an excellent choice for athletes and active individuals.†

Benefits:

Electrolyte Replenishment: Helps maintain fluid balance and supports muscle contractions.†
Hydration Support: Coconut water concentrate provides natural electrolytes for effective hydration.†
Muscle Function: Magnesium and calcium are crucial for proper muscle relaxation and contraction.†
Antioxidant Protection: Vitamin C helps reduce oxidative stress on muscles.†

How To Take Axe and Sledge Electrolytes:

The manufacturers recommend mixing one stick with 10-12 ounces of water. Vary the amount of liquid to suit your taste preference. For optimal results, consume before, during, and/or after training. Electrolytes+ can also be consumed on non-training days to further support hydration.

Customer Review By Betty: “Tasty flavor and great for hot days. I take it on the go for hikes and long runs!”

USP Labs BCAA Supreme:

USP Labs BCAA Supreme combines branched-chain amino acids (BCAAs) with additional amino acids and electrolytes, providing comprehensive support for muscle recovery and cramp prevention. The high leucine content in the 8:1:1 BCAA blend supports muscle protein synthesis, while the added electrolytes help maintain hydration and muscle function.†

Benefits:

Muscle Recovery: BCAAs support muscle protein synthesis, reducing muscle breakdown and aiding recovery. †
Electrolyte Balance: Sodium and potassium help prevent cramping by maintaining fluid and electrolyte balance.†
Enhanced Hydration: The electrolyte blend ensures proper hydration during intense exercise.†
Amino Acid Support: Additional amino acids like taurine and glycine support overall muscle health and endurance.†

How To Take USP Labs BCAA Supreme:

The manufacturers recommend mixing (1) serving (2 level scoops) in 20 ounces of water and shake vigorously for 30 seconds. Sip throughout workout, athletic event, or any time additional aminos are needed.

Due to high leucine content some initial foaming may occur, which should subside over a few minutes time with light shaking.

Shake the container before each use to disperse ingredients that may have settled.

Customer Review By Alex: “I love it. I take to the beach to help re-hydrate between volleyball and swimming. For the gym and hikes, its perfect too.”

Alpha Lion SuperHuman Intra:

Alpha Lion SuperHuman Intra is an intra-workout supplement that combines a broad spectrum of essential amino acids, electrolytes, and trace minerals to support muscle endurance, hydration, and recovery. The product’s unique blend of amino acids and minerals helps maintain muscle function during intense training sessions and aids in preventing cramps.†

Benefits:

Complete Amino Acid Profile: Includes all essential amino acids for muscle repair and performance.†
Hydration and Recovery: Coconut water powder and Calci-K provide electrolytes to maintain hydration and muscle function.†
Mineral Support: Aquamin delivers trace minerals essential for muscle health.†
Enhanced Absorption: AstraGin improves nutrient absorption, maximizing the supplement’s effectiveness.†

How To Take Alpha Lion SuperHuman Intra:

The manufacturers recommend mixing 1-2 scoops with 8-16 ounces of water and consume while crushing your workouts to maximize athletic endurance.† Mix 1-2 scoops with 8-16 ounces of water on non-training days to maintain anabolic swoleness.†

Customer Review By Jules: “Feels like a life elixir.”

Black Magic Ecto Plasm:

Black Magic Ecto Plasm is formulated to enhance muscle pumps and performance during workouts. It combines citrulline malate and glycerol powder to improve blood flow and hydration, reducing the risk of muscle cramps. Nitrosigine and Agmatine Sulfate further support nitric oxide production, enhancing muscle endurance and recovery.†

Benefits:

Enhanced Blood Flow: Citrulline Malate increases nitric oxide levels, improving blood flow and reducing cramping.†
Hydration: Glycerpump supports cellular hydration, preventing dehydration-related cramps.†
Nitric Oxide Boost: Nitrosigine and Agmatine enhance nitric oxide levels for better muscle endurance.†
Electrolyte Support: Himalayan Pink Sea Salt provides essential electrolytes to maintain muscle function.†

How To Take Black Magic Ecto Plasm:

The manufacturers recommend mixing 1 scoop of ECTOPLASM mixed with 8-12 fl oz of water 10-20 minutes prior to working out.

Customer Review By Bryan: “Little clumpy but its expected with pump complexes. One of the most complete powders I have seen. Effective dosages that work.”

Allmax Nutrition Impact Pump Xtreme:

Allmax Nutrition Impact Pump Xtreme combines powerful ingredients to enhance muscle pumps, endurance, and recovery. With a focus on boosting nitric oxide production and hydration, this supplement is ideal for reducing muscle cramps during intense workouts. Key components like L-Citrulline and GlycerPump improve blood flow and cellular hydration while adding adaptogens supports overall muscle health.†

Benefits:

Improved Muscle Pumps: L-Citrulline and GlycerPump enhance nitric oxide levels and blood flow, reducing cramping.†
Hydration and Recovery: Coconut water and Pink Himalayan Sea Salt provide essential electrolytes for muscle hydration.†
Endurance Support: Beta Alanine and Betaine Anhydrous improve muscle endurance and reduce fatigue-related cramps.†
Cognitive Support: Ingredients like Alpha-GPC and Lion’s Mane Extract support mental focus during workouts.†

How To Take Allmax Nutrition Impact Pump Xtreme:

The manufacturers recommend mixing scoop (15.5 g) with 12 to 16 oz of ice-cold water 20 to 30 minutes before your workout. Take 1 scoop 2 times per day. To assess tolerance, begin with a 1/2 scoop with 6 to 8 oz of water.

Customer Review By Muhammed: “I find it to be exactly what I need. Crazy pumps in the gym with out the stims that make my heart race.”

Wrapping Up!

This marks the end of our blog on Supplements For Muscle Cramps. Thank you for reading! And as always, if there is something that isn’t clear, another question you might have, or if you have another idea for a blog, email us!

Meanwhile, if you are looking for more to read, check out some of our other blogs!

Warnings And Side Effects:

Products mentioned in this post are only intended to be consumed by healthy adults 18 years of age or older. KEEP OUT OF REACH OF CHILDREN.

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formula or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.