Micronutrients Cramps


Suggested daily dose


Vitamin E

Calcium and magnesium

Vitamin B complex

200-400 mg

1000 mg and 400 mg

Balanced supplement containing 25-50 mg thiamin, niacin, and pantothenic acid

Reduces night-time leg cramps.32 Also helps reduce muscle cramps during pregnancy. During strenuous exercise, oxidative stress contributes to muscle fatigue and cramps; vitamin E helps protect against oxidative stress Low levels of calcium increase irritability of nerves and muscles and can produce muscle cramps. Particularly effective for pregnancy-associated leg cramps31

Supports optimum energy metabolism in muscles and helps clear byproducts of exercise (such as lactate) that cause muscles to cramp

  1. Heaney RP. Bone mass, nutrition and other lifestyle factors. Nutr Rev. 1996;54:S3.
  2. Teegarden D, Weaver CM. Calcium supplementation increases bone density in adolescent girls. Nutr Rev. 1994;52:171.
  3. Nieves JW, et al. Calcium potentiates the effect of estrogen and calcitonin on bone mass: Review and analysis. Am J Clin Nutr. 1997;67:18.
  4. Nielsen FH, et al. Boron enhances and mimics some effects of estrogen therapy in postmenopausal women. J Trace Elem Exp Med. 1992;58:237.
  5. Villareal DT, et al. Subclinical vitamin D deficiency in postmenopausal women with low vertebral bone mass. J Clin Endocrinol Metab. 1991;72:628.
  6. Thomas MK, et al. Hypovitaminosis D in medical in-patients. N Engl J Med. 1998;338:777.
  7. Reid IR. Therapy of osteoporosis: Calcium, vitamin D, and exercise. Am J Med Sci. 1996;312:278.
  8. Dawson-Hughes B. Calcium supplementation and bone loss: A review of the controlled clinical trials. Am J Clin Nutr. 1991;54:274S.
  9. Chapuy MC, et al. Vitamin D3 and calcium to prevent hip fractures in elderly women. N Engl J Med. 1992;327:1637.
  10. Dawson-Hughes B, et al. Effect of vitamin D supplementation on wintertime and overall bone loss in healthy postmenopausal women. Ann Int. Med. 1991;115:505.
  11. M├╝nzenberg KJ, Koch W. Mineralogic aspects in the treatment of osteoporosis with magnesium. J Am Coll Nutr. 1989;8:461.
  12. King J. Does poor zinc nutriture retard skeletal growth and mineralization in adolescents? Am J Clin Nutr. 1996;64:375.
  13. Hammar M, et al. Calcium treatment of leg cramps in pregnancy. Effect on clinical symptoms and total serum and ionized serum calcium concentrations. Acta Obstet Gynecol Scand. 1981;60:345.
  14. Cathcart RF. Leg cramps and vitamin E. JAMA. 1972;219:216.

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