Vitamin B12 and Vitamin B Complex
Another vitamin that has been found to reduce nocturnal leg cramps is vitamin B. Studies in elderly sufferers found that people who took a B-complex vitamin three times per day experienced significant improvement. A full 57% had a noteworthy reduction in cramping, while 30% reported that their cramps were entirely gone.
There have been other studies that found that receiving vitamin B12 via intramuscular injection or nasal spray also reduces nocturnal leg cramps. These remedies must be acquired from a doctor, but further evidence suggests that you can get the same effects with a liquid B12 complex taken sublingually (under the tongue).
Try magnesium first, and if that doesn’t work, move on to supplementing with a vitamin B complex vitamin. Certain medications like oral contraceptives and antibiotics can reduce your body’s absorption of B vitamins, and lifestyle choices like smoking and drinking alcohol have a similar affect. In these cases, it makes sense that you may need more B.
However, too much vitamin B can have side effects like dizziness, headache, anxiety, and unfortunately, joint and muscle pain. So talk to your doctor about whether a vitamin B supplement is a healthy choice for you.
Drink More Milk
We know that milk is high in calcium and that calcium helps to keep our bones strong. Milk also contains vitamin D which, among many roles, allows the body to absorb calcium. But though we think of calcium as primarily useful for bones, studies have shown that a deficiency in it can lead to muscle cramps. Drinking more milk is an easy way to make sure that you are getting enough calcium and that your body is able to absorb it.
However, other dairy products like cheese and yogurt are rich in calcium and vitamin D as well. Dark, leafy greens, seafood, and almonds are great non-dairy sources of calcium. And good old sun exposure is a simple way to get your vitamin D, not to mention that a multitude of products that are fortified with it, such as cereal and orange juice. There are lots of ways to get each of these critical nutrients, but you should pay attention to reaching your RDI of each because they work so well together.
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