Do your legs feel “busy” and unsettled as soon as you go to bed? Are leg cramps keeping you awake? Twitchy legs and muscle cramps are surprisingly common and can easily disrupt a good night’s sleep. If this sounds familiar, read on to discover the possible causes, and how magnesium may be able to help.
What are restless legs and night-time leg cramps?
Having restless legs can feel like a tingling or pulling sensation, as if your legs want to move all the time when you’re trying to rest. Some people describe it as a burning feeling, or an itchy, crawling sensation.
Leg cramps can occur with or without “busy” legs. The muscle spasms cause a sharp, sudden pain which can continue to ache after the spasm has eased. Cramps often occur in the calf muscles at the back of the leg, although muscles around the knee and thigh may also be affected.
What causes restless legs and leg cramps at night?
It’s not always clear what’s causing twitchy legs and leg cramps. From a nutrition point of view, muscles and nerves can be affected by dehydration and an imbalance of the electrolyte minerals magnesium, potassium, sodium, and calcium.
How much movement you’ve had during the day makes a difference too. A lot of sitting or standing can affect blood flow and lead to muscle fatigue, which makes muscles more likely to cramp and spasm.
Symptoms can also be associated with:
Side effects of certain medications.
Genetics – other family members may experience similar symptoms.
Pregnancy, especially during the last trimester when it becomes harder to get comfortable during the night.
Stimulants such as caffeine and alcohol.
Stress.
Some people experience symptoms every night while for others, the sensations come and go.
Can magnesium help with restless legs and leg cramps?
If you’re dealing with uncomfortable, twitchy or cramping legs at night, it’s worth checking your magnesium intake. Magnesium contributes to normal muscle and nerve health and is one of the key electrolyte minerals that support fluid balance in the body.
Unfortunately, many people struggle to maintain healthy magnesium levels. Heavily processed foods, excess caffeine and alcohol, and taking certain medications for a long time can all reduce how much magnesium your body absorbs.
How magnesium supports muscle and nerve function
Around one third of all the magnesium in your body is stored in muscles and soft tissues. In muscles, it works alongside calcium to control how muscle fibres contract and relax. In the nervous system, magnesium helps send signals between nerves and keeps muscle movements coordinated, while also preventing nerves from becoming overactive.
Which type of magnesium is best for leg cramps?
Magnesium comes in many different forms and it can be hard to know which one to choose. For leg cramps, we recommend either chelated magnesium glycinate or chelated magnesium taurate.
Magnesium glycinate is magnesium bound to the amino acid glycine. Glycine works as an inhibitory neurotransmitter, which means it has a calming effect in the nervous system . Together, magnesium and glycine offer targeted support for calm, relaxed muscles.
Magnesium taurate is a combination of magnesium and the amino acid taurine. Research into taurine and muscle function suggests it plays a role in energy metabolism and the activity of antioxidant enzymes, especially after exercise. This blend is a good option for leg cramps linked to muscle fatigue and exertion.
When and how to take magnesium for leg cramps
If leg cramps are keeping you awake, we suggest taking magnesium with either your evening meal or an evening snack, a few hours before bed.
When magnesium may not be enough
When dealing with “busy” legs or leg cramps, it’s useful to check lifestyle factors too, along with your magnesium intake. It’s important to stay hydrated throughout the day with plenty of water and herbal teas, and to make sure you’re getting enough movement to support blood flow and circulation to muscle tissues.